Best foods to gain weight fast

For some people, gaining weight or adding muscle can be just as difficult as losing weight for others.

However, simply adding certain foods to your diet can make your weight gain efforts healthier and more effective.

Here are the best foods to help you gain weight or add muscle in a healthy way.

1. Homemade protein smoothie

Eating homemade protein smoothies can be a very nutritious and quick way to gain weight.

Making your own smoothies is the best way because commercial versions are often

They are full of sugar and lack nutrients.

It also gives you complete control over the flavor and nutritional content.

Here are some delicious variations that you can try.

You can combine both with 2 cups (470 ml) of milk or an alternative such as almond milk.

Chocolate Nuts: Mix 1 banana, 1 scoop of Chocolate Whey Protein

1 tablespoon (15 ml) of peanut or other nut butter.

Vanilla Berries: Combine 1 cup (237 ml) fresh or frozen berries, ice, 1 cup

One (237 ml) of high protein natural yogurt and 1 scoop of vanilla whey protein.

Chocolate Hazelnut Shake: Mix 15 ounces (444 ml) of milk chocolate with a spoon

One chocolate whey protein, one tablespoon (15 ml) nut butter and one avocado.

Caramel apple: Put 1 sliced ​​apple, 1 cup (237 ml) of natural yogurt,

spoon

1 serving of whey protein with caramel or vanilla flavor and 1 tablespoon (15 ml)

of sugar-free caramel sauce or flavor.

Vanilla berries: Combine 1 cup (237 ml) of fresh or frozen berries, scoop

1 serving of vanilla whey protein, 1 cup (237 ml) of vanilla yogurt, and sweetener if needed.

Super green recipe: Combine 1 cup (237 ml) of spinach, 1 avocado, and 1 banana.

1 cup (237 ml) of pineapple and 1 tablespoon of whey or vanilla protein.

All of these juices provide about 400 – 600 calories, along with a high amount of

Proteins and other important vitamins and minerals.

summary :

There are many delicious protein smoothie recipes.

Avoid most commercial versions, which may contain added sugar and are not nutritious.

2. Milk

Milk has been used as a weight gainer or muscle builder for decades (Trusted Source).

It provides a good balance of proteins, carbohydrates and fats, and is also a good source of calcium.
As well as other vitamins and minerals (2).

For those trying to add more muscle, milk is a great source

Excellent protein provides casein and whey proteins.

Research has shown that it can help you add muscle when combined with weight lifting.

If you’re training, try drinking one or two cups as a snack or meal, or before and after exercise if you’re training.

summary

Drinking milk is a great way to add protein to your diet. It contains both casein and whey protein.

3. rice

Rice is a convenient low-carb source to help you gain weight.

Just 1 cup (165 grams) of cooked rice provides 190 calories and 43 grams of
Carbohydrates and very little fat (6).

It is also fairly calorie-dense, which means you can easily get

A high amount of carbohydrates and calories from one meal.

This helps you eat more, especially if you have a poor appetite or get full quickly.

Another popular way is to make a big pot of rice for the week and combine it with some protein and healthy fats.

summary

Rice is a great source of carbohydrates that are easy to consume and digest. However, some types of rice are rich in arsenic.

4. Nuts and Nut Butter

Nuts and nut butters are the perfect choice if you are looking to gain weight.

A small handful of almonds contains more than 7 grams of protein and 18 grams of healthy fats (8).

Since they are calorie dense, you can only add a few calories to two handfuls a day with a meal or snack.

Nut butter can also be added to a variety of snacks or dishes, such as smoothies, yogurt, and more.

However, be sure to choose 100% nut butter with no added sugar or additional oils.

summary

Nuts and nut butters are delicious, high-calorie.

They are great for you and easy to add to many different snacks or recipes.

5. Red meat

Red meat is probably one of the best foods available for building muscle.

For example, meat contains about 3 grams of leucine per 6-ounce serving (170 .).

gram).

Leucine is the main amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.

In addition, red meat is one of the best natural sources of creatine

This is probably the best muscle building supplement in the world.

Consider choosing fat cuts, which provide more calories than meat

Light, which helps you eat extra calories and add weight.

Lean and fat-free meats are a great source of protein, although

Fatty meats provide more calories, which may help you gain weight.

summary

Red meat is an excellent source of protein that helps you gain muscle.

It contains leucine, an amino acid that helps stimulate muscle protein synthesis.

The fatter the meat, the more calories you will eat.

6. Potatoes and starches

Potatoes and other starchy foods are a very easy and cost-effective way to add extra calories.

Try to choose one of these healthy sources of starchy carbs:

oats

corn

black wheat

Potatoes and sweet potatoes

pumpkin

winter root vegetables

beans and legumes

Potatoes and other starches do not add carbohydrates and calories to help you

Not only does it help you gain weight – it also increases muscle glycogen stores.

Glycogen is the main source of fuel in most sports activities.

summary

Healthy starches are a great way to get important nutrients and fiber.

Increase calories and increase muscle glycogen stores.

7. Salmon and oily

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.

Of all the nutrients that salmon and oily fish provide, fatty acids are

Omega-3 fatty acids are among the most important.

They provide numerous benefits for your health and fight disease.

summary

Salmon and other oily fish are a great source of healthy omega-3 fats

Unbelievably. They also provide high-quality protein to help you build muscle.

8. Protein Supplements

Taking protein supplements is a common strategy for athletes and bodybuilders who

They want to gain weight.

Whey protein supplement and gainers can be a very easy and effective strategy

It is cost-effective to gain weight, especially when combined with strength training.

Some people think whey protein is unhealthy or unnatural, but this

Not the case. Whey protein is made from dairy products and has been shown to improve

Signs of health and reduces the risk of disease.

It may be even more important if you are also training due to the increased daily protein requirements.

Like meat and other animal products, whey protein contains all the essential amino acids needed to stimulate muscle growth

You can use it before or after your workout and at any other time during the day.

summary

Protein supplements are a simple and affordable addition to your diet to help you increase your protein intake.

9. Dried fruits

Dried fruits are a high-calorie snack that also provides antioxidants and micronutrients.

You can get different types of dried fruits.

However, they have a very high sugar content and are not ideal for weight loss diets.

On the other hand, this makes them great for gaining weight, especially since they are suitable for eating

Food and food taste great.

While many people think that fruits lose most of their nutrients when dried,

This is not the case. Dried fruits contain a lot of fiber and keep the most

Healthy vitamins and minerals.

Try combining some dried fruits with a protein source, such as cuts of meat or

Whey protein shake.

It also mixes well with nuts and natural yogurt, providing a blend of fats

Health, protein and other key nutrients.

summary

Dried fruit is packed with calories, healthy fiber, and antioxidants.

It’s an easy way to add nutrients and calories to your diet.

10. Whole grain bread

Whole grain bread is another good source of carbohydrates to help you gain weight.

You can prepare very simple, high-calorie and well-balanced meals by combining

Between bread and protein sources such as eggs, meat and cheese.

summary

Whole grain bread can be effective for weight gain, especially if combined with a good protein source.

11. Healthy cereals

Healthy grains can be an excellent source of carbohydrates, calories and nutrients.

While you should avoid processed grains that are high in sugar, healthy forms like

Oatmeal can be a great source of carbohydrates to add to your diet.

Cereals and oats based on grains also contain beneficial nutrients such as

Fiber and healthy antioxidants.

summary

Eating grains can be a great way to gain weight and consume more fiber.

However, stick to healthier forms like oatmeal.

12. Cheese

Cheese has been a staple food for centuries.

Like dark chocolate, it is rich in calories and fat. If you eat it in larger quantities, it is also a very good source of protein.

Since cheese is incredibly delicious, you can incorporate it into most dishes and easily add hundreds of calories.

sincere

Cheese is a good source of protein and rich in healthy fats. Add it to meals if you need a boost in calories and flavor

13. Whole eggs

Eggs are one of the healthiest muscle building foods on the planet.

They provide a great combination of high-quality protein and healthy fats.

It is also important to eat the whole egg. In fact, all nutrients are present

Useful in eggs approx.

As long as you don’t have an egg intolerance, there’s no need to limit your egg consumption – you can

Easily eat three eggs a day if you want to.

In fact, many athletes or bodybuilders will eat six or more daily.

summary

Eggs are one of the best foods for building muscle. There is no limit to the number of people that should be eaten in a day, and they are full of nutrients.

14. Full Fat Yogurt

Full-fat yogurt is another healthy snack.

It has a great nutritional profile, including a balanced blend of protein, carbohydrates and fats.

There are many healthy snacks and recipes for weight gain based on yogurt.

Here are a few:

Milk and fruit:

Combine 1-2 cups of yogurt with fresh or dried fruits.

You can also add nuts, seeds, honey, granola, or coconut flakes.

Chocolate Peanut Butter Pudding:

Mix 1-2 cups of yogurt with 100% cocoa powder, peanuts or any

Nut butter and sweeteners such as stevia.

You can also add a scoop of whey for more protein.

summary

Full fat yogurt is another ingredient that can help you add fat and protein

healthy food into your diet. It’s great on its own or as an ingredient that works in many dishes.

15. Healthy fats and oils

Healthy fats and oils are some of the most calorie-dense foods on the planet.

Adding 1 tablespoon of oil (15 ml) to sauces, salads, and during cooking

It can add 135 calories quickly.

Healthy oils include extra virgin olive oil, avocado oil, and coconut oil.

summary

It is important to include healthy fats and oils in your diet, especially if you are trying

overweight.

Avoid processed vegetable oils and stick to healthy oils like olive, avocado, and coconut oils.

Conclusion

The secret to gaining weight is eating more calories than you need.

Weightlifting is very important, so that calories can be used

Extra calories to build muscle instead of just adding fat.

Include the foods on this list in your meals

and meal plans that you enjoy and can stick to for the long term.

 Explore link https://www.nia.nih.gov