Some of the best healthy foods to gain weight quick

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However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

So as a guy on the skinny side who is trying to make some gains in weight, but not just weight but in terms of all-round health and muscle gains. I looked up to the healthy foods to make those gains.

However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

So let’s get to it.

However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

Milk

Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals.

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting.

Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources. Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.

Rice

Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat (6).

It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

When you’re on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.

Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats.

However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron.

Red Meats

Red meats are probably one of the best muscle-building foods available. For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.

In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle-building supplement.

Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight.

Potatoes and Startches

Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.

Try to choose one of these healthy sources of starchy carbs:

  • Oats
  • Corn
  • Buckwheat
  • Potatoes and sweet potatoes
  • Squash
  • Winter root vegetables
  • Beans and legumes

Not only do potatoes and other starches add carbs and calories to help you gain weight — but they also increase your muscle glycogen stores.

Glycogen is the predominant fuel source for most sports and activities

Many of these carb sources also provide important nutrients and fibre, as well as resistant starch, which can help nourish your gut bacteria.

Dried Fruits

Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients.

You can get many different types of dried fruit.

However, they have a very high sugar content and are not ideal for weight loss diets.

On the other hand, this makes them great for gaining weight, especially since they’re convenient to eat and taste great.

While many people think fruits lose most of their nutrients when dried, this isn’t the case. Dried fruits contain lots of fibre and most of their vitamins and minerals remain intact.

Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix well with nuts and natural yoghurt, providing a blend of healthy fats, protein and other key nutrients.

Whole Eggs

Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.

It’s also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.

As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption — you can easily eat three eggs per day if you want.

Full-Fat Yoghurts

Full-fat yoghurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs and fat.

There are numerous snacks and healthy weight-gain recipes based on yoghurt. Here are a few:

  • Yoghurt and fruit: Combine 1–2 cups of yoghurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut flakes.
  • Smoothies: Yogurt is an excellent addition to virtually any smoothie to increase the protein content and give it a more creamy, milkshake-like thickness.

Healthy Fats and Oils

Healthy fats and oils are some of the most calorie–dense foods on the planet. Simply adding a tablespoon (15 ml) of oil to sauces, salads and during cooking can quickly add 135 calories. Healthy oils include extra virgin olive oil, avocado oil and coconut oil.