When one thinks of dieting, the image that keeps to mind is of a person trying to lose weight. And that is natural as well since most people struggle with excess weight. However, sometimes people take up balanced diets to add weight. Now, that doesn’t necessarily translate into eating everything that is prohibited to those trying to lose weight – one wants to gain weight but healthily, by building muscles. It is exactly for that kind of weight-gain, that this article brings its suggestion. Just keep on reading to learn about the best way of gaining weight through a good and healthy diet.
The first and one of the most important weight-gain food items is protein smoothies. Proteins are essential nutrients if one wants to build muscles. However, these protein smoothies must be homemade as those available on the market contain a lot of sugar – and loss too much of their nutrient value to increase flavor. A decent smoothie should not have more than 500 or 600 calories and should have a lot of proteins. Moreover, you can also check out our article on the 3000-calorie diet here!
One of the most important food items for people trying to gain weight is milk. As everyone knows, whey – the key ingredient in protein supplements is extracted from milk. However, milk can be a better item than whey as it is less likely to lead to problems like acne which is a common side-effect of whey, and is a more well-rounded diet than whey which is mostly protein. A single glass of milk can be enough for most low or moderate workout plans – one can easily drink it as a part of a smoothie too. Here, it must be noted that though animal milk is far better, plant-based milk is a close enough alternative, and, thus, even people who are lactose intolerant, vegan or vegetarian have good options.
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The next golden food item that can easily be a part of one’s weight-gain diet is rice. One can not gain weight solely with proteins, if one must build muscle one must exercise and burn calories – and that requires having calories to burn in the first place. Now though the modern world is not lacking in food items that can help one burn calories, rice makes it to this list since it cost little, is convenient to eat, can make part of the diet, and can be altered to various tastes with ingredients and contain easily burnable carbohydrates (instead of difficult-to-burn fats). Rice is rich in calories – one doesn’t need to eat a lot of it to have enough calories. It should be combined with other kinds of food items such as smoothies to ensure that one doesn’t end up eating too many calories to easily burn them.
Nuts and nut butter are deciduous – what’s more, they are a perfect source of proteins and carbohydrates in condensed form. They can be a perfect addition to the diet of someone trying to gain weight. Also, do check out our articles on how many calories you should consume in a day.
If one is not vegan, vegetarian, or otherwise indisposed to eating meat, red meats are another excellent food items that can be safely added to one’s diet. One can also vary the protein and calorie content by going for lean or fatty slices. Leaner slices have a higher content of protein while fat slices are mostly calories. The real reason red meat has made to this list is that it can act like a catalyst for protein synthesis – that is the process by which proteins are used by the body for creating new tissues (that is, muscles in this case).
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The next food item to make it to this list is potatoes. Potatoes are rich in carbohydrates while being low on fat – thus they provide readily burnable calories. They tend to increase glycogen which is far more readily burnable by the body during extensive exercises than other forms of calories. Additionally, they cost little compared to some of the food items on this list.
The above list contains only some of the best weight-gain food items, the list is too big to be contained here. However, any calorie-rich meals should be accompanied by exercises to ensure that those calories won’t add to harmful belly weight.
There are several questions people ask that relate to weight-gain diet options. The following are some of the most frequently asked questions (FAQs) on this subject:
Best Foods For Healthy Weight Gain
Answer: Chocolate banana nut shake, Vanilla berry shake, Caramel apple shake, Vanilla blueberry shake, Super green shake, etc. are some of the powerful protein smoothies. Some milk replacements can be used by people who are lactose-intolerant, vegetarian, or vegan. Soya milk and peanut butter can make nice substitutes. Soya-based proteins have 8 out of 9 vital amino acids that make up what is called proteins. Quinoa is another plant-based food that contains all 9 of them.
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Answer: The following are some of the things to be kept in mind while consuming the above food items in trying to gain weight:
One can easily wrap up the above discussion by concluding that by combining the right kind of diet with regular and rigorous exercise, one can develop a healthier body with weight gain in the right places and form of muscles.If one is on the skinny side and wants to build your body, one must exercise a lot but one must also eat food items that can help one gain weight – as an excess amount of proteins and calories are needed for building the body. Proteins are used in creating new muscles but calories get used during exercises.
Healthy Foods To Gain Weight (sample Menu Included!)
While there are lots of food items that can help one gain weight, most of them are full of disproportionate amounts of carbohydrates and fats that remain consumed with little by way of proteins. It is important to maintain a balance in nutrition if one wants to gain weight healthily. The following list contains some such food items that are good if one is trying to maintain a weight gain diet.
The first and one of the most important weight-gain food items is Peanut butter. It is rich in protein and can be a better substitute for dairy-based protein. It is of particular advantage to vegan and vegetarian people who are trying to gain weight healthily while still maintaining their diet.
Lots of professional bodybuilders will swear by whey. Whey is the richest source of proteins. Most proteins marketed for those trying to build their bodies are based on whey. The quantity of whey you consume should be limited. A single or even half glass of whey can be enough for moderate or simpler workouts. One side-effect of whey is that it can often lead to the formation of acne on the skin. If that is the case with someone, they want to go with some other products that can close enough substitutes like milk or plant-based proteins.
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Soya milk and Soya milk-based products (as long as artificial flavors are not added) are a perfect product for gaining weight – and they can also be adopted by people with vegan and vegetarian lifestyles.
Lean and thin slices of red meat are a perfect source of protein and an iron-rich diet. The importance of proteins has already been established while Iron is required for the formation of hemoglobin needed by the body to carry oxygen to cells. If the body gets optimum Iron, it can help one feel energetic and help burn calories faster. Women trying to gain weight must be extra careful in eating enough iron-rich food.
If you are allergic to meat, vegan or vegetarian, or just don’t want to eat meat, green leafy vegetables, nuts, Oats, and tofu are some other iron-rich food items that you can try.
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As mentioned earlier, proteins are of critical importance if one is trying to build muscles. Unfortunately, the protein smoothies available in the market contain lots of sugar just to give them a pleasant taste. This sugar content not only reduces the number of proteins you end up taking but is in too excess for a healthy diet.
Pulses are mostly water and proteins. They can help keep one’s calorie intake in check while adding to your protein consumption. Their water content can also be good for maintaining proper hydration in the body.
The last but not the least important food item to make it to this list of food items that can help one gain weight is green leafy vegetables. Vegetables can’t be ignored by anyone trying to live healthily particularly if one wants to gain weight healthily. They are rich sources of nutrients such as iron and vitamins. The importance of iron has already been established above. Vitamins are needed for the proper functioning of the body. Green leafy vegetables are a good source that people with vegan and vegetarian lifestyles too can adopt.
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The above list contains only some of the best food items for those trying to gain weight, the list is too big to be
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