While there is big talk about Fit-Fam (losing weight), been too skinny could also be a concern, as being underweight can be just as bad for your health as being obese and there are many people with this peculiar problem of being too skinny.
There are broadly 2 categories of people when it comes to the desire for weight gain which includes those who are clinically underweight or simply struggling to gain muscle weight. But whichever the case is, the main principles are the same and this article proffers 10 foods that if added to your diet can make your weight gain efforts both healthy and more effective.
There are several medical conditions that can cause unhealthy weight loss which includes: Eating disorders, Thyroid problems, Celiac disease, Diabetes, Cancer, Infections
If you’re underweight, see a doctor to rule out a serious health problem, particularly if you suddenly start losing large amounts of weight without attempting to.
Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat
However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron
Drinking around one or two glasses of milk as a snack, with a meal, or before and after a workout if you are training can provide a good balance of proteins, carbs and fats and is a good source of calcium as well as other vitamins and minerals
For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting
3. Homemade Protein Smoothies
Rich protein smoothies can be a highly nutritious and quick way to gain weight especially when they are homemade because most commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.
**Smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.
4. Nuts and Nut Butters
100% nut butters with no added sugar or extra oils are a perfect choice if you’re looking to gain weight. However, since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.
5. Potatoes and Starches
Potatoes and other starches add carbs and calories to help you gain weight fast and healthy. Apart from being very easy and cost-effective way to add in extra calories, they also increase your muscle glycogen stores
They also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria
6. Dried Fruit
Though they have a very high sugar content and are not ideal for weight loss diets but if appropriately consumed with other food dried fruit is a high-calorie snack that also provides antioxidants and micronutrients.
Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix well with nuts and natural yogurt, providing a blend of healthy fats, protein and other key nutrients.
7. Healthy Cereals
Healthy cereals such as Oats, Granola, Multigrains, Bran, Ezekiel can be an excellent source of carbs, calories and nutrients.
While you should avoid processed, high-sugar cereals, healthier forms like oatmeal can be a great carb source to add to your diet.
Grain-based cereals and oats also contain beneficial nutrients like fiber and healthy antioxidants
Avocados are full of healthy fats and nutrients. They’re versatile and can be added to many different meals or eaten on their own.
Avocados are also high in vitamins, minerals and various beneficial plant compounds.
Try adding avocados to your main meals and other dishes such as omelets or sandwiches.
9. Cheese, Healthy Fats and Oils
Cheese is incredibly tasty, you can incorporate it into most dishes and easily add several hundred extra calories. it’s high in calories and fats. If you eat it in larger quantities, it’s also a very good source of protein.
Similarly, Healthy fats and oils such as extra virgin olive oil, avocado oil and coconut oil are some of the most calorie–dense foods on the planet.
10. Whole Eggs
As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption — you can easily eat three eggs per day if you want as they are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.
(In fact, many athletes or bodybuilders will eat six or more daily.)
Bonus: Full-Fat Yogurt
Full-fat yogurt is another ingredient that can help you add healthy fats and protein to your diet. It’s great on its own or as an ingredient that works in many dishes.
There are numerous snacks and healthy weight-gain recipes based on yogurt. Some of them include Yogurt and fruit, Chocolate peanut butter pudding, Yogurt parfait, Smoothies etc