Adding some types of foods to your meals can make the weight gain process happen more effectively. If you have the struggle with finding the optimal ways to put on more weight but safe for your health, this article is perfect for you.
We provide you 12 foods you can use to build up more muscle and put on more weight.
Milk provides a good source of carbohydrates, fat, and proteins, as well as other vitamins and minerals, including calcium, which is beneficial to your bones and skin.
For people who want to build more muscle, drinking milk is an excellent choice because of the protein content of milk.
Many studies found that milk can help you gain weight more effectively than other protein sources. Therefore, you should add milk to your diet right now if you are planning to put on more weight.
One or two glasses before and after a workout or in a meal are advantageous for your health.
According to research, a cup of rice contains about 200 calories. When eating rice, you can easily obtain a high amount of carbs and calories, which contribute to weight gain. Eating rice also makes you want to consume more food than normal, so this can help you put on weight fast.
Nuts and nut butter are one of the best choices if you’re looking for safe gain weight.
Nuts are a great snack and can be added to many meals, including salads. Nut butter can also be used for a lot of snacks or recipes, such as smoothies and yogurts.
Because nuts are calorie-dense, two to three handfuls per day as a snack can quickly add hundreds of calories. Therefore, eating nuts can help a person to gain weight safely.
4. Starchy foods
Starchy foods, such as corn, pasta, whole-grain cereal, buckwheat, potatoes, and sweet potatoes, beans, and legumes are an easy and cost-effective way to add more calories to your body. They not only add carbs to help you gain weight but also increase your muscle glycogen stores.
Besides adding calories, starchy foods contain glucose, which is stored in the body as glycogen. Glycogen in starches is the main source providing energy for many sports and activities. Studies showed that glycogen could enhance performance during exercise.
It also provides important fiber and nutrients, which can help foster your gut bacteria.
Like red meat, salmon is rich in healthy omega-3 fats and high-quality protein, which help you build muscle and gain weight.
They bring a large number of benefits to your health and fight diseases.
Avocados are rich in healthy fats, vitamins, minerals and various beneficial plant compounds. They are calorie-dense and become one of the greatest foods to help you gain weight.
They can be eaten on their own as fruit or used for various kinds of dishes in a meal. You should try adding avocados to your daily meals or other dishes like sandwiches or salads.
For those who are finding a good source of protein, healthy fat, and nutrients, eggs are a perfect choice. Most beneficial nutrients are contained in the yolk. Moreover, eggs are one of the healthiest foods which can help you build more muscle. You can easily eat three or four eggs per day if you would like to as long as you make sure not to have an allergy to this product. In fact, many athletes consume more than six eggs daily.
Cheese has been used for many years. It’s popular for people who want to put up more weight because it is high in calories and healthy fats. If you eat it in enough quantities, it is also a good source of protein and calcium. One more reason you should eat cheese is that it is incredibly tasty, so you can use it for many dishes to increase the flavor.
Remember to add it to meals if you need flavor boost and weight gain.
Full-fat yogurt is another thing that you can add to your diet to have more healthy fat and protein. It has a great number of nutritional ingredients, including a well-balanced mix of protein, carbs, and fat.
You should eat yogurt daily, not only gain more weight but beautify your skin. However, remember to avoid flavored yogurts because they usually contain added sugars.
You can mix yogurt with fruits, make yogurt parfait or chocolate peanut butter pudding to have more choices when it comes to yogurt. You can search more on the Internet for other dishes or create your own recipes.
10. Dark chocolate
Like cheese and other high-fat foods, dark chocolate is high in fat and calories, along with plenty of beneficial nutrients to help you gain weight fast. Each 100-gram bar contains about 500 calories and is full with micronutrients and health-improving compounds, including fiber and antioxidants. You should eat dark chocolate every day to make you healthier.
11. Red meats
Increasing the consumption of red meat can help your building muscle and gaining weight.
Steak and other red meats contain a large number of nutrients and amino acids, which is important in boosting muscle mass. They also contain both protein and fat, which foster weight gain.
Red meats are also one of the best muscle-building supplements on earth because they contain dietary creatine.
For instance, a 170- gram steak contains about 3 grams of leucine. Leucine contains the amino acid, which helps your body add new muscle tissue.
You should prefer fattier cuts to leaner meats to take more extra calories.
Healthy cereals can be a great source of carbs and calories. They also contain beneficial nutrients like fiber and healthy antioxidants.
Eating cereals daily can be an excellent way to put up weight. However, you should avoid processed, high-sugar cereals. Only choose healthy types, such as such as oatmeal, granola, multi-grains, bran.