list of healthy foods to gain weight naturally and fast
For some people, it is tough to gain weight, while some people gain weight quickly in some days.
Underweight people are not taking healthy foods. They can gain weight quickly by adding some healthy meals in their diet.
Here is the list of some healthy foods which you can add in your diet and gain weight quickly.
1. homemade protein shakes
Homemade protein shakes are one of the best healthy foods to make you gain weight quickly.
Some peoples are not gaining weight because they don’t get time to eat; they might be going to school, college, office.
You can carry these protein shakes at college or any workplace in a shaker.
Homemade protein shakes are one of the best things to gain weight.
And they are cost-efficient. Protein shakes are the best foods for gaining weight naturally and fast because they are loaded with the right amount of protein, carbohydrates, and fats.
There are many recipes for making homemade protein shakes.
We would like to share a few of them with you
First, take 50 gm of rolled oats, 1 glass of milk, 1 scoop whey protein, 1 banana. Grind them all in the mixer, and your protein shake is ready.
you can add ice cubes if you want a chilled shake.
Second, take 50 gm of rolled oats, 2 tablespoons of peanut butter or any other nut butter, 1 scoop of whey protein, 1 glass of milk, and 1 banana. Grind them in the mixer. One shake is ready.
In these shakes, you can even add chocos, any nut butter, etc.
The idea behind these shakes is that some people have a low appetite they can’t even more foods. so they can quickly drink these shakes and can make their daily calorie intake and gain weight naturally and fast
Nutritional value of these shakes
1 medium-sized banana contains approx 100 calories
1 tablespoon of peanut butter also contains 100 calories approximately
100 gm of rolled oats contains 379 calories
1 glass of milk has about 125 calories
By adding all the calories, you will find that these shakes are almost 800 calorie shake. By this, you can quickly eat your calories.
You can have these shake at breakfast or any other time.
Those who have low appetite should start eating rice in their meals because rice is a very caloric dense food 1 cup(165gm) of rice contains 190 calories, in which 43 gm are carbohydrates.
Rice is one of the best sources of carbohydrates.other benefit of rice is that it is easily digestible. Rice can make you gain weight quickly in a few months.
Add some protein sources with rice for better results.
3.nuts and nut butter
For those who don’t get time to eat more, can carry nuts to their workplace and eat anytime. One or two handfull of nuts can drastically help you in gaining weight.
Nuts are highly caloric foods. One handful of nuts contains almost 120 calories.
They also contain healthy fats and protein, which also helps in muscle building.
Nut butter comes in a small box which is very handy can be easily carried in a bag to the workplace or college with one spoon.
Take one tablespoon of nut butter and gain weight quickly.
One tablespoon has almost 100 calories in it.
Sweet potatoes and potatoes are foods that contain starchy carbs.these are cost-effective for gaining weight.
This type of food contains complex carbs that give you energy for an extended period. These potatoes not only help you to gain weight also keep your muscle glycogen stores full.
5.whey protein supplements
There are many whey protein supplements available in the market.
Generally, people can’t be able to eat their daily protein intake, for which they opt for whey protein supplements.
Whey protein supplements are effortless to drink supplements. All you need to take 1 scoop of whey protein in water or milk in a shaker and drink it all.
1 scoop of whey protein contains 120 calories.
25gm of protein and 5 gm with creatine, glutamine, and BCAA’s.
Pasta is an excellent source of complex carbohydrates. 1 cup of cooked white pasta contains approx 220 calories.
Pasta is high caloric food and even tasty.
If you want to add 200-300 more calories, then pasta would be great.
7.healthy fats and oils
Healthy fats and oils are the most caloric dense food in the market none other food is more caloric dense than healthy fats and oils.
1 tablespoon (approx 15 gm ) contain 130 calories.
You can have these healthy oils in vegetables, salads, etc.
Olive oil, coconut oil, Avacado oil, etc. are the healthiest oils available in the market.
8. Full-fat yogurt
Full fat can be considered as a healthy snack because it is packed with the right amount of protein, carbs, and fats and with some good bacteria, which is suitable for your digestive system.
You can add full-fat yogurt in meals or shakes.
These bars are loaded with protein.you can have a protein bar in a snack.
Although protein bars are costly we can carry them anywhere and easy to eat.
It also contains carbohydrates and fats into it and with some amount of sugar.
Dried fruits are full of antioxidants, micro-nutrients, and calories. One of the best snacks to reach a daily calorie goal.
Although dried fruits have high sugar content, for skinny guys, this much sugar would not affect their health much.
People who want to lose weight should avoid dried fruit because they are highly caloric.
11.whole grain bread
Whole grain products like bread are a great source of carbohydrates.
Bread can help you in gaining weight.
We can use nut butter with bread to make a tasty and healthy snack.
Bread can be even used with eggs so that it combines with protein a provide you with a better result for weight gain.
Dark chocolates are basically filled with anti-oxidants, which can provide you with various health benefits like improved blood flow, lowers blood pressure, etc.
Also, dark chocolates are full of calories. A person can quickly eat too many calories just by eating one dark chocolate.
50 grams of dark chocolate contain 300 calories.
It is recommended that dark chocolates with at least 70% cocoa powder should be used.
**Avoid those dark chocolates which are only loaded with sugar, being skinny or want to gain weight that doesn’t mean you can put any amount of sugar into your body because in the long run sugar is going to harm you.**
Eggs are topmost quality food for weight gain and muscle building.
Eggs are full of high-quality protein and fats.
People avoid eating the yolk part of the egg because of they afraid of being fat, but it’s wrong. The yolk part of the egg contains good quality fat, which also boosts the testosterone levels and good cholesterol.
People also mix egg whites in homemade protein shakes.
People have been using cheese for years because it has incredible taste and can fit with any meals.
People use cheese as add ons in sandwiches and many other food items.
Cheese is also highly caloric dense food.if want to add some extra calories, then you can definitely add cheese, and it also boosts the taste of any dish.
The healthiest cereal, which is available in the market is oatmeal.
Oatmeal is full of carbohydrates, protein, and healthy nutrients.
The cereals which are available in the market are highly processed and contain a high amount of sugar, which is not advisable to eat.
While buying cereals focus on healthy choices like oats, multi-grain, granola, etc.
Avocados are a healthy source of fats.
One large avocado can provide you about 322 calories, which have 27 gm of fats and 27 gm of fiber. Fiber is perfect for your digestive health and gut.
Milk is the healthiest food that we people drink since birth. The doctor says, “milk is itself a meal” because it contains all the three critical nutrients – protein, carbohydrate, and fat.
Newborn babies survive only on milk because it has the power to give everything which your body needs for proper functioning.
Milk is perfect for weight gain; you can add a glass of milk before going to bed. People also take milk in after and pre-workout.
The above-listed foods are the most healthy foods to gain weight.
For the weight gain all, you need to eat more and more calories, but we want to gain weight healthily and naturally, all these foods are very healthy you can add these foods in between your meals or as a snack.
For weight gain and muscle gain, you need to eat both protein and carbohydrates.