People who want to build muscle, improve their athletic ability or get healthier need to gain weight healthily. Eating the right foods can make a big difference in reaching these goals. This piece discusses the ten best healthy foods that can assist you in gaining weight quickly and successfully.
Nuts And Nut Butter
Nuts and nut butter are great for good weight gain because they are high in calories and nutrients. Cashews, almonds and walnuts are exceptionally high in energy, healthy fats and essential vitamins. Nuts have more than 200 calories per handful so they are an excellent snack for people who want to eat more calories.
Some nut butters like peanut and almond butter can be used in many different ways. They taste great in soups, pancakes and whole grain toast. These foods add calories and essential nutrients like magnesium and vitamin E that are good for your health and muscle function.
Avocado
Avocados are an excellent way to gain weight because they contain nutrients. They include a lot of polyunsaturated fats which are suitable for your heart and can help you eat more calories. A midsize avocado has about 240 calories most of which come from good fats. Because it is thick you can use it in soups, salads and other foods.
Avocados contain fiber which helps your body digest food and essential vitamins like vitamin K E and folate. Because they are high in calories and have a lot of taste they are a great way to gain weight. Eating avocados daily can help you ensure you get enough calories and good fats.
Whole Grains
If you want to gain weight quickly, whole grains are essential to a healthy diet. Complex carbohydrates which give you long lasting energy and add to your caloric intake can be found in foods like brown rice quinoa and oats. These grains also have a lot of fiber which helps your body digest food and keeps your gut healthy.
Brown rice or quinoa can be used as a base for hearty meals and oats are a great way to fill up for breakfast. Adding whole grains to your daily diet can help you get the calories you need and ensure you’re eating foods high in nutrients that help you gain weight healthily.
Dairy Products
Dairy products can help people who want to gain weight because they are high in protein and calories. Full fat yogurt cheese and milk provide a lot of protein, calcium and good fats. For instance a cup of whole milk contains 8 grams of protein and 150 calories. Greek yogurt is a great choice because it has more protein than regular yogurt.
Because it is high in fat, cheese can add a lot of calories to meals and snacks. These dairy products not only help your muscles grow but they also add calories to your diet. Adding different kinds of cheese to your diet can help you ensure you get all the nutrients you need to gain weight.
Red Meat
Because it is high in protein and iron, red meat is suitable for people who want to gain weight. Lean cuts like steak and tenderloin contain a lot of protein essential for building muscle. A 3 ounce cooked steak has about 200 calories and 22 grams of protein.
Red meat contains large amounts of iron which helps keep you healthy and full of energy. If you want to gain weight choosing lean cuts and cooking them with little extra fat can help you get the most health benefits. Eating red meat as part of a healthy diet can help you gain strength and take in more calories.
Fatty Fish
Fatty fish like salmon, mackerel and sardines are great ways to gain weight healthily. These fish contain many omega 3 fatty acids which are suitable for your heart and can help your muscles repair. A plate of salmon contains about 300 calories and 20 grams of protein.
Omega 3 fatty acids also help lower inflammation and make you healthier in general. A few times a week of fatty fish in your meals can raise your calorie intake while giving you essential nutrients. You can cook these healthy foods on the grill in the oven or by adding them to salads.
Dried Fruits
Dried veggies are high in calories and can help you gain weight quickly. Fruits like apricots, figs and dates are also high in calories because they are full of natural sugars. A quarter cup of dried apricots has about 100 calories and they are also very high in vitamins and minerals.
Dried fruits can easily be added to snacks like yogurt or oatmeal which makes them a handy way to get more calories. Because they are packed you can eat more of them without getting too full. Dried fruits come in many different types and can help you reach your weight gain goals while adding a sweet and healthy touch to your meals.
Starchy Vegetables
Starchy veggies like corn potatoes and sweet potatoes are great if you want to gain weight quickly. These plants have a lot of complex carbohydrates which give you energy that lasts and adds to your total food intake. A medium sized baked potato has about 160 calories and a cup of cooked sweet potatoes has about 180 calories.
These veggies can be used in many different recipes from filling soups to side foods. They also contain essential nutrients like vitamins A and C. Adding starchy vegetables to your meals can assist you reach your weight gain goals and ensure you get all the nutrients you need.
Protein Supplements
Taking protein pills is an easy way to get more calories and protein. You can easily add whey protein drinks and protein bars to your diet to help your muscles grow and heal. About 120 calories and 20 grams of protein are in a standard dose of whey protein.
If you’re having trouble getting enough protein from whole foods these products can help. You can bake with them or put them in soups and shakes. Choosing good protein pills can help you gain weight and ensure you get all the nutrients your body needs for muscle improvement and health in general.
Smoothies And Shakes
Smoothies and shakes are great ways to gain weight quickly and healthily. You can make easy to drink drinks high in nutrients by mixing calorie dense foods like fruits, veggies , protein shakes and healthy fats. An example of a smoothie with over 400 calories is made with banana avocado Greek yogurt and a scoop of protein powder.
Not only are these drinks full of calories but they are also full of nutrients your body needs. Eating them can be a great way to get extra calories without getting too full. Regularly drinking smoothies and shakes can help you reach your weight gain goals while giving you tasty adaptable choices.
Conclusion
Focusing on foods high in calories and nutrients is essential to gaining weight quickly and safely. You should eat more nuts, avocados , whole grains, dairy , red meat, fatty fish, dried fruits, starchy veggies, protein supplements and shakes to reach your goals. Each food has perks that help build muscle, improve health and make you eat more calories. By eating these things and getting regular exercise you can ensure you gain weight in a healthy way that lasts.