No matter how much you eat, you do not gain weight. Now, that’s a problem as being underweight can affect your health. Health problems such as weakened immunity, weak bones, hair loss, and infertility may arise. A few medical conditions that make you underweight are hyperthyroidism, eating disorders, viral infections, diabetes type I and other factors such as genes, unhealthy diet, and stress can also make you underweight. So You need to eat healthy foods.
One of the best ways to deal with this problem is to eat foods that will help you gain weight. However, you must watch what you eat. Eating certain healthy foods will help you gain fat, muscle mass, and bone mass. On the other hand, eating unhealthy fats or junk food will only lead to many other fatal diseases.
In this article, we will discuss 10 such healthy foods that will help you gain weight quickly
Best Weight Gain Foods
Eating greater amounts of food and increasing your protein and calorie intake help in building muscle mass, and thus, increasing your weight. It is not advisable to gorge on unhealthy trans-fats like fried chips, cookies, and processed foods as these will cause obesity rather than building healthy muscle mass. Here is the list of foods for weight gain.
1. Whole Grains
Whole grains contain high amounts of glucose, which acts as your body’s main dietary source of energy. Whole grains are a healthy source of carbohydrates, which enable the protein to be used for increasing muscle mass rather than energy. Refined grains, such as white flour, should be replaced with whole grains as they provide you more nutrients and promote sustained energy levels.
Whole grain foods include whole grain bread, pasta, quinoa, brown rice, and air-popped popcorn. Bagels, bread, and cereals made from whole grains make an excellent breakfast option.
Nuts contain significant amounts of calories in a small serving. Two handfuls of almonds or around 18 cashew nuts can provide 160 calories. In fact, almonds contain alpha-tocopherol vitamin E, which helps in preventing free radical damage after heavy workouts. Walnuts offer an amazing combination of monounsaturated fats, phytosterols, and the amino acid I-Arginine.
This combination provides increased calories and nitric oxide, a natural substance that promotes muscle growth and recovery. Brazil nuts contain the trace mineral selenium, which provides around 190 calories in just seven nuts. Nuts contain polyunsaturated fats that offer healthy calories to your diet. Hence, nuts like almonds, walnuts, cashews, sunflower seeds, flax seeds, and pumpkin seeds should be consumed.
This versatile fruit is rich in fat and calories. An average avocado contains around 300 calories and 31 grams of fat. Moreover, the fats contained in avocados is monounsaturated and hence, they are heart-healthy. Eating an avocado on a daily basis can cause you to gain 6 lbs in a week.
You can add a few slices of avocado to an omelet or a sandwich. Avocados can also be used in making salads.
4. Dried Fruit
Dried fruit is a rich source of fiber. Moreover, it has a high content value of vitamins and minerals, which are necessary for overall health and building muscles. Being high in calories, it can help in achieving the calorie surplus that is required to gain weight.
It also decreases the amount of fat stored in the body. Dried fruit can be eaten as snacks throughout the day. However, ensure that you drink plenty of water to avoid dehydration. Unsulfured dried fruits should be preferred. Avoid commercial dried bananas as they are full of fat.
Smoothies are an excellent option to consume extra calories without adding solid food to your diet. Smoothies can be prepared by using various combinations comprising of bananas, cashew milk, and butter, mango, soy milk and honey, strawberries, plain yogurt, coconut water.
Fresh fruit, yogurt, nut butter, and cow’s milk can be blended to prepare a 400-calorie snack.
This fragrant, silky, and tasty dairy product is loaded with saturated, monounsaturated, and polyunsaturated fats. It is also a good source of vitamins A, B12, E, K2, and D, minerals such as calcium, phosphorus, and potassium, omega-3-fatty acids, and omega-6 fatty acids. Butter contains around 100 calories per tablespoon, and will definitely help in gaining weight.
However, keep in mind that consuming excess butter can affect your health seriously. Have two tablespoons of butter daily. Once you gain a little weight, reduce the amount, or eat butter every alternate day.
Cheese is a high calorie, nutrition-dense dairy product, made primarily from pressed curd of milk. There are about 300 varieties of cheese, and it adds flavor and taste to various foods.
It is a good source of calcium, phosphorus, potassium, magnesium, vitamins A and D, folate, choline, fats, and fatty acids such as omega-3 and omega-6. 100 gm cheese contains around 400 calories. Incorporate cheese into your daily diet to gain weight and strengthen your bones.
8. Beans (Lentils/Kidney Beans/ Chickpeas/ Mung Beans/Soybeans)
Beans are rich in protein, which will help you build muscle. Beans are also a rich source of vitamins, minerals, and omega-3 and omega-6 fatty acids. You can get 116 calories from lentils, 333 calories from kidney beans, 364 calories from chickpeas, 347 calories from mung beans, and 446 calories from soybean per 100 grams of each of the mentioned beans.
9. Peanut Butter
This tasty, high-calorie spread is a good source of carbs, fats, proteins, omega-3 fatty acids, omega-6 fatty acids, minerals such as calcium, potassium, phosphorus, magnesium, iron, and copper, and vitamins like vitamin E, niacin, folate, and choline.
It is a good alternative to regular butter. 100 grams of peanut butter has 588 calories. It will help you gain weight and fight colorectal cancer.
10. Whole Wheat Bread
Whole wheat bread is a healthier option when compared to flour bread. One slice of whole wheat bread has about 130 calories and is a good source of fats, carbohydrates, proteins, dietary fiber, vitamins such as folate and choline, and minerals like calcium, magnesium, potassium, and phosphorus. Though whole wheat bread is used for weight loss, it can also cause weight gain when consumed in enough amount. You can have whole wheat bread pudding or sandwiches to gain weight considerably over a period of few weeks.