Putting on weight or gaining muscle could be just as daunting for some people as losing weight. When you tell your buddies that your doctor wants you to gain weight, they are envious, but you might have already discovered the hard truth: it is more challenging than it seems. Particularly if you want to do it safely. However, including these foods in your diet will help you gain weight in a balanced and efficient manner. So, if you are underweight, make an appointment with your doctor or a dietitian. Work out a strategy to reach the weight-loss target together.
Because you are underweight, here are some healthy ways of gaining weight:
1. Try Protein smoothies made at home
Making your protein smoothies can be a healthy and fast way to add weight. Trying to make your smoothies is the perfect option because store-bought smoothies are mostly high in sugar and low in nutrients. It also provides greater control over the taste and nutritional value of your food.
Here are a few delectable combinations to try.
~If you have lactose intolerance, mix each with 2 cups (470 mL) of dairy milk or soy milk. Both are higher in nutrients and calories than other types of milk.
~1 cup (237 mL) frozen or fresh mixed berries, ice, 1 cup (237 mL) high protein, full-fat Greek yoghurt, and 1 scoop vanilla whey protein Vanilla berry shake.
2. Drink more milk
For years, milk has been used as a weight gainer and muscle developer. It has a healthy mix of proteins, carbohydrates, fats, calcium and other vitamins and minerals. Milk, which contains both casein and whey proteins, is an ideal protein source for those looking to gain muscle mass. When paired with weightlifting, it also helps you gain muscle. Milk, or whey and casein combined, has also been shown in studies to contribute to greater mass increase than most other protein sources. Whether you’re exercising, consume one or two glasses of whole milk (149 calories per cup) as a treat, meal, or even before and after a workout.
Smoothies made with milk are also a tasty way to get more milk into your diet. Mesh 1 cup frozen berries, 1 cup whole milk, 2 teaspoons honey, and 1 teaspoon vanilla extract in a blender for a quick morning protein boost (about 275 calories).
3. Snack with Nuts and Nut Butters
If you are trying to add weight, nuts and nut butter are excellent options. 170 calories, 6 grams of protein, 4 grams of fibre, and 15 grams of healthy fats are there in only one small handful of raw almonds (1/4 cup). Since nuts are so high in calories, even two handfuls per day with a meal or as a treat can easily add up to hundreds of calories. Nut butter can be added to several foods and dishes, such as smoothies, yoghurts, and crackers, to quickly turn them into a high-calorie snack.
Attempt for this three-ingredient peanut butter banana smoothie for a fast pick-me-up (270 calories, with whole milk). If you are allergic to peanuts, use another nut butter instead. Be sure to use nut butter that is 100% natural and has no added sugar or oils. Better still, make your almond butter with this recipe for homemade almond butter. It’s simple to make and inexpensive to buy.
4. Red meat
Red meat is one of the most effective muscle-building foods available.
6 ounces (170 grams) of steak, for instance, contains around 5 grams of leucine. The body needs leucine to promote muscle protein synthesis and the growth of new muscle tissue. There are 456 calories and approximately 49 grams of protein in this dish. Furthermore, red meat has been one of the purest sources of dietary creatine, which is arguably the best muscle-building nutrient on the planet. Choose fattier cuts of meat, which contain more calories than leaner cuts, allowing you to consume more calories and gain weight.
In one report, 100 older women consumed 6 ounces (170 grams) of red meat and engaged in resistance training six times a week for six weeks. The women gained lean mass, increased their strength by 18%, and saw a rise in IGF-1, a key muscle-building hormone. Both lean and fatty types of meat are rich in protein, but fatty meat contains more calories, helping in weight gain. Brisket is one of the most well-known fatty beef dishes. Brisket is notorious for being time-consuming to make, but if you have a slow cooker, it can be much simpler.
5. Cereal bars
While you’re on the go, some of the nutritious cereal bars on the market can be a perfect high-calorie snack. The majority of bars contain between 150 and 200 calories.
They’re also a good option before or after a workout because they involve a combination of slow and fast-digesting carbohydrates. Combine a cereal bar with the other protein sources, like full-fat Greek yoghurt, boiled eggs, cold cuts of meat, or a protein drink, for a quick snack or meal on the go.
Although some cereal bars are nutritious, many others contain unhealthy ingredients such as sugar, oils, salt, and preservatives. You might want to experiment with making your bars. Create your homemade cereal bars with these recipes. You’ll usually only need a few ingredients, which you might already have in your pantry.
If you’re still not handy in the kitchen, however, healthy store-bought cereal bars are available. Ensure to choose bars made with whole grains and other nutritious ingredients like dried fruits, nuts, and seeds.
6. Cheese
For decades, cheese has been a staple snack. 1 ounce (28 grams) of cheddar cheese contains 110 calories and 7 grams of protein. One ounce is much smaller than it seems. It’s about the same size as a pair of dice. Since cheese is so delicious, you can easily add multiple hundred calories to every dish by using it. Cheese comes in a wide range of textures and flavours, from creamed, delicate and strong. Check the list of safe cheeses to see which ones are right for you. Cheeses of all sorts, like most high-calorie foods, should be eaten fresh.
Mac and cheese are among the most common cheese dishes. Even though you may not have much of an appetite, it goes down quickly. For a healthier version of the perennial classic, attempt the mac and cheese recipe.
Ah, and the grilled cheese sandwich must be included. Who can avoid our childhood preference for whole-grain bread or English muffins now and again?