DESCRIPTION
- MILK – Milk contains fat, carbohydrates, and proteins. It is a good source of vitamins, minerals, and calcium. A protein present in the milk helps people to build up muscle.
- Studies show that after a resistance training workout, drinking skims milk helped to build muscle more effectively than a soy-based product.
- For people who want to gain weight, milk can be added to the diet throughout the day.
- Protein shakes – Protein shakes help to gain weight easily and efficiently.
- A shake is most efficient to build muscle if drunk shortly after a workout.
- Premade shakes contain extra sugar and other additives that are not good for health.
- Rice – A cup of rice contains 200 calories, and it is a good source of carbohydrates, which helps to weight gain.
- It is easily available anywhere.
- Red meat – Red meat help building muscle and gaining weight.
- A thick flat piece of meat or fish contains leucine and creatine nutrients that boosting muscle mass.
- Red meats or steak contain protein and fat, which help in weight gain.
- Nuts and nut butter – regular consumption of nuts can help a person to gain weight safely.
- These are great snacks and can be added to many meals for taste including salads.
- Raw or dry-roasted nuts are healthier for the body. Butters made with nuts have added sugar or hydrogenated oils that can help in weight gain.
- The main ingredient present in these butter are nuts themselves.
- Whole-grain bread – These whole-grain bread contain carbohydrates, which promote weight gain.
- Some also contain seeds, which provide added benefits.
- Other starches
- Starches help in muscle growth and weight gain. Foods rich in starches include:
- Potatoes
- Corn
- Quinoa
- Buckwheat
- Beans
- Squash
- Oats
- Legumes
- Winter root vegetables
- Sweet potatoes
- Pasta
- Whole-grain cereals
- Whole-grain bread
- Cereal bars
- Starches provide energy in the form of glucose. Glucose is stored in the body as glycogen.
- Protein supplements – Athletes use protein supplements to boost muscle mass, in combination with resistance training. Protein supplements are available easily.
- Salmon – salmon fish rich in healthy fats, it a good choice for those people who want to gain weight.
- It contains many nutrients such as omega-3 fatty acids and protein.
- Dried fruits – these are rich in nutrients and calories.
- Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available easily.
- Avocados – Avocados are rich in calories, fat, as well as some vitamins and minerals.
- Dark chocolate – Dark chocolate is a high-fat, high-calorie food.
- It also contains antioxidants.
- A person who wants to gain weight should eat chocolate that has a cacao content of at least 70 percent.
- Cereal bars – Cereal bars rich in vitamins and minerals. People should look for bars that contain whole grains, nuts, and fruits. Avoid those that contain excessive amounts of sugar.
- Whole-grain cereals – Many kinds of cereal are fortified with vitamins and minerals.
- Some contain lots of sugar and a few complex carbohydrates.
- These types of cereals should be avoided and select those cereals that contain whole grains and nuts.
- These whole-grain cereals contain healthy levels of carbohydrates, calories, nutrients such as fiber, and antioxidants.
- Eggs – Eggs are filled with protein, healthy fat, and other nutrients.
- Most nutrients are contained in the yolk.
- Fats and oils – Oils, derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil contains about 120 calories.
- Cheese – It is a good source of fat, calcium, protein, and calories.
- People who want to gain weight should select full-fat cheeses.
- Yogurt – Full-fat yogurt provides protein and nutrients.
- Avoid flavored yogurts and those with lower fat contents because they often contain added sugars.
- A person may wish to flavor their yogurt with fruit or nuts are added to enhance the flavor.
- Pasta – Pasta rich in calories and carbohydrates help to increase weight gain. Avoid bleached pasta.
HOME REMEDIES FOR WEIGHT GAIN
- Dry Dates and Milk Are Good for Gaining Weight – Dry dates are packed with vitamins including vitamin A, C, E, K, B2, B6, niacin, and thiamine, which are important for our health and wellness.
- They are a good source of protein, sugar, energy, and vitamins that help in weight gaining.
- Take a dry date with milk to accelerate the weight gain process. Results are seen in about 20 to 30 days.
- Add Ghee and Sugar Daily in Diet – Take one tablespoon of ghee mix it with sugar.
- Eat every day on empty stomach at least half an hour breakfast.
- Consume this concoction for at least one month will give you the complete results.
- Pair Mango and Milk Together – Eat one ripe mango three times a day with a glass of warm milk.
- Mango consist of adequate amounts of sugar, carbohydrate and proteins which help to increase your body mass.
- Afternoon Nap – Sleeping in the afternoon for about 45 minutes to an hour relaxes your mind and muscles.
- This not only helps to gain weight but also helps to have a sound sleep at night.
- It helps to gain weight fastest without hitting the gym.
- Replace Morning/Evening Tea With Banana Shake – Bananas are full of calories and give us instant energy.
- In order to gain weight, combine a banana with a glass of milk, better still, prepare a banana shake and replace it with morning/evening tea or coffee.
- Don’t Boil Potatoes, Bake them – potatoes full of carbohydrates, adding to your diet will help increase your body weight.
- Add Peanut Butter to Breakfast – Peanuts butter consists of fatty acids, proteins, minerals, and vitamins. Adding a few peanuts to your daily diet helps in gaining weight.
