If you have a bodyweight index (BMI) of 18.5 or lower you may be considered underweight. Low weight can be triggered by an array of variables, which include diseases, genetic inheritance, medicines, psychiatric disorders, or increased levels of physical exercise. For some individuals, putting on weight or adding muscles can be just as troublesome as losing weight for others. That being said, merely introducing certain food items to your regimen can make your weight gain process both nutritious and more comfortable.
We have compiled a list of 15 food items which are proven to help you in gaining weight or adding muscles to your body:
1. Milk
Milk is enriched with proteins, carbohydrates and fats and is a great source of calcium and several other vitamins and minerals. For those who wish to add more muscle, milk is an ideal form of protein that consists of both casein and whey proteins. Consume one to two glasses of whole milk (149 calories per cup) as a drink, with a meal, or before and during a gym session.
2. Rice
Rice is the comfort food of every Asian. It is a low-priced source of carbohydrates, which helps you gain weight. Only 1 cup (158 grams) of boiled white rice can provide 204 calories, 44 grams of carbohydrates and very less fat. Rice is also poorly calorie-dense- this means that from just one serving, you can easily gain a higher amount of carbohydrates and calories. This enables you to consume more food, particularly if you have a low appetite or if you get full quickly.
3. Avocados
Avocados are loaded with good fats, and unlike other whole fruits, they are very calorie-dense and thus, perfect to make you build weight. Just one single large avocado contains about 322 calories, 29 grams of fat and 14 grams of fibre. Avocados are also rich in vitamins, minerals and some valuable plant compounds. Try to add avocados to your main courses, as well as other food items like scrambled eggs or sandwiches.
4. Healthy Cereals
Healthy cereals can provide an adequate quantity of carbohydrates, calories and nutrition. Oatmeal made in whole milk might be a valuable source of carbohydrate to incorporate in your diet. Ensure reading the labelling to avoid cereals with excessive sugar. Choose the one with as much fibre as possible.
5. Nuts & Nut Butter
Nuts and nut butter are the best picks if you’re aiming to increase weight. Because nuts are very high in calories, only two handfuls every day with food or as a treat can easily add lots of calories. You can also include nut butter to a wide range of snacks or desserts, such as protein shakes, puddings and cereals, etc. to make a high-calorie meal in no time.
6. Potatoes & Starches
Potatoes and other starchy foods are a very simple and price-effective way of adding extra calories. Try to decide among one of these nutritious sources of starchy carbohydrates: quinoa, oats, maize, buckwheat, potatoes, squash, and so on. Potatoes and other starches not only add carbohydrates and calories but also boost your muscle glycogen reserves.
7. Salmon/Oily Fish
Salmon and other oily fish are a fantastic source of extremely healthy omega-3 fats. They supply high-quality protein that helps you gain muscle, have a wide range of advantages to your wellbeing and help fight illness. Only one 170-gram fillet of deboned wild sockeye salmon offers about 250 calories and 12 grams of good fat. The same serving holds 37 grams of high-quality protein to allow you to build muscles or gain weight.
8. Red Meat
Red meat is a brilliant source of protein which helps you to increase muscles. It has leucine, an amino acid that makes it easier to stimulate the synthesis of muscle proteins. The fattier the meat, the more calories you’re going to consume. Red meats are among the best organic sources of dietary creatine, and possibly the greatest muscle growth supplement in the world.
9. Whole Grain Bread
Whole-grain bread is also another great source of carbohydrate to allow you to gain weight. You can create some simple, high in calorie and properly balanced dishes by mixing bread with other sources of protein including eggs, cheese and meat. Look for natural whole-grain and seeded bread while buying. Healthy and nutritious varieties, like Ezekiel bread, are sold at most grocery shops.
10. Dry Fruits
Dry fruits are a calorie-dense item that also contains antioxidants and micronutrients. There are various kinds of dry fruits that you can get, and all of them have a normally high content of sugar. This tends to make them excellent for weight gain, particularly as they are easy to eat and tastes delicious.
11. Cereal Bars
If you are on the go, a few of the healthy cereal bars on the market could be a perfect high-calorie snack. Many bars weigh between 150-200 calories on an average. They are a good pre-workout snack as they usually contain a mixture of slow and fast-digesting carbs.
12. Dark Chocolate
It is filled with antioxidants that allow the heart to perform properly. A 100gm bar of dark chocolate contains 11 grams of fibre, 67 per cent of iron RDI, 58 per cent of magnesium RDI, 89 per cent of copper RDI, and 98 per cent of manganese RDI.
The 600 calories and mild levels of sugar also comply with all these nutrients. For that kind of reason, dark chocolate is on our top-rated foods for weight gain and is best eaten as a snack in moderation.
13. Eggs
Eggs are one of the earth’s healthiest foods for building muscle. They have a perfect mix of proteins and good fats of excellent quality. Every large raw egg with a shell measuring 2 ounces (50 grams) has approximately 74 calories. Eating the whole egg is also quite essential. The yolk contains almost all of the important nutrients in eggs.
14. Cheese
A good source of protein, fat, calcium, and calories is cheese. As it is food for weight gain, a consumer should choose full-fat cheese.
Curries contain healthy calories that aid weight gain by eviscerating moderate quantities of cheese in sandwiches. Mac and cheese have been one of the best-loved cheese dishes. This goes down quickly, even though there’s not much of an appetite for you.
15. Full-fat Yoghurt
Full-fat Greek yoghurt is yet another nutritious, comfortable treat. It has a high nutrient profile, which includes a well-balanced blend of protein, carbohydrate and fats. Every 6-ounce serving of normal, fresh milk yoghurt gives you 165 calories and 15 grams of protein. Check the instructions and avoid additives such as sugar, flavourings or preservatives.