Some people are skinny and underweight, they want to gain weight. In this article I will discuss about Top 15 food for weight gain.
1. Whole Milk and milk products
Milk offers a mix of fat, carbohydrates, and proteins. It is also an excellent source of vitamins and minerals, including calcium. The protein content of milk makes it a good choice for people trying to build muscle.
One study found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.
A similar study involving women in resistance training showed improved results in those who drank milk following a workout.
For anyone looking to gain weight, milk can be added to the diet throughout the day.
2. Protein shakes
Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.
However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.
A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.
4. Red meat
Consuming red meat has been shown to help with building muscle and gaining weight.
Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.
While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.
One study found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.
5. Nuts and nut butter
Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.
Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.
6. Whole-grain breads
These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.
7. Other starches
Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed.
Other foods rich in starches include:
- winter root vegetables
- sweet potatoes
- whole-grain cereals
- whole-grain breads
- cereal bars
Beyond adding calories, starches provide energy in the form of glucose. Glucose is stored in the body as glycogen. Research indicates that glycogen can improve performance and energy during exercise.
8. Protein supplements
Athletes looking to gain weight often use protein supplements to boost muscle mass, in combination with resistance training.
Six ounces of salmon will contain about 240 calories, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight.
It also contains many nutrients, including omega-3 and protein.
10. Dried fruits
Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 calories.
Avocados are rich in calories and fat, as well as some vitamins and minerals.
12. Dark chocolate
Dark chocolate is a high fat, high-calorie food. It also contains antioxidants.
A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent.
13. Cereal bars
Cereal bars can offer the vitamin and mineral content of cereal in a more convenient form.
A person should look for bars that contain whole grains, nuts, and fruits.
Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.
Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.