No doubt – gaining weight is as tough as losing it! If you are wondering to know how to gain a healthy weight, then you are in the right place. You can find out certain high-calorie, healthy foods that help to gain healthy weight by adding lean muscle and strengthening the bones.
Additionally, these foods can regulate hormones, reduce stress, boost immunity, and improve stamina. Read on to find out next!
Foods To Gain Weight Fast Healthy:
Peanut butter is a creamy and most delicious high-calorie spread. It is fully packed with all 20 amino acids and building blocks of protein. The fat that is found in peanut butter is healthy and also helps you to gain a little bit of fat and muscle mass.
Get 588 Calories/100g – 1518 Calories/Cup – 94 Calories/Tbsp
Optimistic studies reveal that full-fat milk is the best, whether you are on the battle of loss or gain weight. The healthy fats, minerals, and protein present in whole or full-fat milk help to gain weight fast. It is a great source of energy and a well-known pre-workout drink. You have to drink by adding banana and a few berries to strengthen your bones.
Get 60 Calories/100g – 146 Calories/Cup – 9 Calories/Tbsp
Bananas are highly recommended food when it comes to weight gain. They are fully loaded with dietary fiber, potassium, protein, vitamins A, C, and folate, and healthy fats. You have to consume 1-2 bananas per day; it does not only keep your energy level up but also improve your stamina and make your bones strong.
You ought to drink a cup of milk along with a banana, and a few nuts for a power-packed breakfast.
Get 200 Calories/100g – 89 Calories/Cup – 25 Calories/1 oz
Homemade Protein Smoothies:
You can find out various protein smoothies that are fully packed with nutrition, and don not consists of artificial sweeteners and taste enhancers. You can intake them in your breakfast, lunch, dinner, or as a pre or post-workout meal.
A few quick homemade proteins shake ideas are given below:
- Peanut Butter Protein Shake – Add 2-tbsp of peanut butter, a single cup of full-fat milk, and 1 banana
- Chocolate And Apple Protein Shake – Just 2 scoops of chocolate protein powder, a single cup of soy milk/almond milk, and only 1 apple
- Banana And Almond Protein Shake – Add only 1 large banana, ½ cup of yogurt, ½ cup of milk, and only 2-tbsp of almond powder
Get 455 Calories/1 serving – 113 Calories/Cup – 40 Calories/1 fluid oz
Yes, cheese is fully loaded with calorie and people of all ages love to eat this calorie-rich milk product. Cheddar, cream cheese, feta, mozzarella, ricotta, parmesan, and cottage cheese are the great source of protein and calcium that you have to consume to gain lean muscle and strengthen the bones.
Get 402 Calories/100g – 455 Calories/Cup – 68 Calories/tbsp
If you want to gain muscle, then red meat is the best animal protein source. Red meat consists of leucine (an amino acid) and dietary creatine that assists in stimulating protein synthesis for building lean muscle.
Red meat is fully packed with vitamin B12 that is essential for the synthesis of proteins, hormones, DNA and blood cells, and neurological functions.
You ought to consume different kinds of red meat, including pork belly, lamb chops, ham, duck, steak, turkey, pork loin, beef jerky, and ground beef/pork, with a seasoning of leafy greens and lemon quinoa.
Get 170-213 Calories/100g – 339 Calories/Cup – 70-150 Calories/tbsp
Potatoes are starchy root vegetables that are a great source of vitamin C and potassium. They depend on the way they cooked, and their glycemic index and calories change.
You have to consume boiled, baked, or roasted potatoes to get the best out of the nutrients.
Get 77 Calories/100g – 116 Calories/Cup – 130 Calories/tbsp
Yes, this is the best super-food that helps you to gain weight. It works incredibly for both lose and gain weight. Avocados are fully packed with healthy fats, vitamins K, E, A, C, and B6, magnesium, potassium, and sodium.
You just have to intake 1 avocado daily to strengthen your immunity, improve your energy levels, and also this super-food make your skin glow.
Get 160 Calories/100g – 234 Calories/Cup – 156 Calories/½ avocado
When it comes to weight gain, you have to intake full-fat yogurt. It is a great source of good gut bacteria, calcium, and milk protein that helps to improve your immunity, strengthen your bones, and it is a good source of consuming good quality fat.
Optimistic studies found that consumption of yogurt can help combat depression. You just have to consume 1-2 small bowls of yogurt daily. Also, you can increase the quantity if your body tolerates it. You can add it to smoothies, salad dressings, and shakes.
Get 61 Calories/100g – 149 Calories/Cup – 17 Calories/1 oz
Rice is fully packed with carbs, vitamins, and minerals. The carbs found in rice will help replenish the glucose and glycogen stores in the blood/cells and muscles – respectively.
As an outcome, your body will feel less tired and keep you active throughout the day. Scientists supplemented rice with minerals will helps to gain weight and improve body composition.
Get 130 Calories/100g – 205 Calories/Cup – 36 Calories/1 oz
If you are a vegan or vegetarian, then legumes are highly beneficial for you. Legumes include lentils, beans, and peas; they contain a moderate amount of calories and fully-packed with plant-based protein.
Legumes do not help to build lean muscle mass; it also helps to control blood pressure and cholesterol levels. You have to intake mung bean sprouts for breakfast and Bengal gram salad or lentil soup.
Get 116 Calories/100g – 230 Calories/Cup – 14 Calories/tbsp
Dried fruits are a great source of calories, fruit sugar, proteins, and healthy fats. These are nuts, dried coconut, and raisins – you just have to intake a handful of dried fruits as a pre or post-workout snack or you can add them to smoothies and breakfast bowls.
Get 359 Calories/100g – 102 Calories/1 oz – 76 Calories/ Packet
No doubt gaining weight might be difficult, but it is not impossible. Intake these foods and get the body of your dreams – Good Luck!