Weight gain foods: How to easily weight gain?
For some, weight gain is difficult to lose weight. High metabolism or intense physical activity can make it difficult to gain weight. Gaining weight through a healthy obesity diet and strength training can increase muscle mass and give the body a healthy body. Here’s a look at healthy foods that can help you gain weight or build muscle.
1.Milk
Milk has long been known as a bodybuilder for weight gain and muscle building. Milk has a good amount of protein, carbohydrates, and fat. Milk is also a good source of calcium, other minerals, and vitamins. These same characteristics make milk one of the most important elements in the obesity diet.
Milk helps to build muscle by having both casein and whey proteins. Consumption of milk along with strength training increases muscle building speed. Studies have shown that milk helps to increase muscle volume better than other protein sources. So it is better to drink one or two glasses of milk before meals, before and after exercise.
2. Rice
Rice is a good source of carbohydrates and can help with weight gain and is, therefore, one of the important items on the obesity diet list. Only one cup of cooked rice (about 2 g) contains 2 calories, 2 g carbs and a very small amount of fat. Rice has a low-calorie density (the amount of calories per gram). Thanks to this feature, people who have little or no appetite for food can consume more rice per serving. So one can get more carbohydrates and calories per meal by eating rice.
However, excessive consumption of rice is not recommended. Because rice can contain arsenic and phytic acid. Arsenic causes metal poisoning. Phytic acid also reduces the absorption of zinc and iron in the body.
3. Nuts
If you are going to gain weight, be sure to add brains to your obesity diet. Only a small handful of almonds contains 2 grams of protein and 2 grams of fat. Since the brain has a very high-calorie density, consuming two fistfuls a day can deliver a high amount of calories to your body.
Peanut butter is also a good option for weight gain. You can eat peanut butter with a variety of foods. Just be careful when buying peanut butter without added sugar or fat.
4. Red Meat
Red meat is one of the best food sources for muscle building. About 2 grams of steak contains 2 grams of leucine. Leucine is a key amino acid that stimulates the body to build muscle and increase muscle mass. Red meat is also high in creatine. Many bodybuilders use creatine supplements for muscle building and creatine supplements appear to be the best supplements for muscle building worldwide.
In a study involving four older women, they added 5 grams of red meat to their diet daily. They did strength training for 2 weeks and 3 sessions per week. Ultimately, the increased muscle mass of these women increased their strength by 6% and increased their levels of IGF-1, which is important in the process of hormonal muscle building.
Both low-fat and high-fat meats are good sources of protein. But having more fat in your meat will increase your calorie intake and increase your body weight.
5. Potatoes and other starchy foods
Potatoes and other starchy foods are cheap and easy to use and inexpensive. These foods are good in calories and can be a good choice in the obesity diet list. Barley, corn, wheat, potatoes, sweet potatoes, squash, beans, and legumes are good sources of starch.
Consumption of potatoes and other foods high in starch not only increases the body’s carbohydrate and calories but also increases glycogen storage in the muscles. Glycogen is a major source of energy for the body during exercise and other activities. Most of the foods high in starch we mentioned contain nutrients and fiber that are good for our body to function properly. One of these is the digestive starch nutrients that boost the beneficial bacteria in the digestive tract.
6. Salmon and fatty fish
Add some omega-3s to your obesity diet. Like red meat, salmon and fatty fish are good sources of protein and essential fats for the body. Of all the nutrients in these fish, omega-3 fatty acids are the most important and known.
Omega-3 fatty acids have many benefits and are effective in fighting diseases. Only 2 grams of salmon fillet contains 2 calories of energy, 2 grams of omega-3 and 5 grams of high-quality protein that helps to gain weight and build muscle.
7. Whey protein
Consuming whey protein can be an effective way to gain weight if combined with strength training. Some mistakenly believe that whey protein is unhealthy and abnormal. While whey protein is made from milk, studies have shown that it can improve health and reduce disease.
As you do strength training, your daily need for protein will increase. Like meat and other animal products, whey protein also contains amino acids that stimulate muscle building. You can consume whey protein before or after exercise at any time of the day.
8. Dried fruit
The fruit is a high-calorie snack rich in antioxidants and micronutrients. You can eat all kinds of dried fruits. Dried fruit is a good product for weight gain. These foods are easy to eat and taste great.
Contrary to many people’s beliefs, fruits do not lose all of their nutrients during the drying process. Dried fruit contains a lot of fiber and most of the vitamins and minerals in the fruit remain dry, protected and intact. Combining dried fruits with protein foods makes them an ideal snack.
9. Avocado
Fruit and obesity diet! Yes, avocado is full of healthy fats. Unlike most fruits, avocados have a high-calorie density and are effective in weight gain. Only one large avocado (about 2 g) contains 1 calorie, 2 g fat and 2 g fiber. Avocado is rich in vitamins, minerals, and other useful herbal ingredients. So it’s best to add avocado to your obesity diet.
10. Whole grains and its products
Cereals are a good source of carbohydrates, calories, and nutrients. Avoid products that contain high additives and sugar. Use products made from whole grains. Whole grains contain many nutrients such as fiber and antioxidants. If you are planning on buying breakfast cereals, read the nutritional value of the label and avoid buying products that contain high added sugar and sugar.
Whole-grain breads are another good source of carbohydrate and weight gain. You can make a great meal by eating protein foods such as eggs, meat, and cheese along with whole grain bread. It is best to buy bread with whole or wholemeal flour. In the preparation of white flours, many nutrients are separated from flour and the nutritional value of flour decreases. The presence of bran and flour darkening increases the nutrients and nutritional value of the product. With these interpretations, the consumption of sangak bread made from dark flour is much better than the consumption of berries such as barberry and lavash, which are used in making white flour.
11. Dark Chocolate
High-quality bitter chocolate is rich in antioxidants and nutrients. Most people prefer bitter chocolate containing 2% or more of cocoa. Like other high-fat foods, bitter chocolate has a high-calorie density. So you can get a lot of calories with a little bitter chocolate and make your obesity more productive!
2 grams of bitter chocolate has about 1 calorie of energy. Bitter chocolate also contains useful substances such as fiber, magnesium and a variety of antioxidants.
12. Cheese
Cheese has long been a staple food in the distant past. Cheese, like bitter chocolate, is high in fat and calories, so it is no surprise that its presence in obesity foods is surprising. You can also provide some of the protein you need with cheese. Cheese with a high flavor and high nutritional value can have a stable place in your diet and bring hundreds of more calories to your body.
13. Whole egg
Eggs are one of the healthiest muscle-building foods in the world. Eggs provide you with a combination of high-quality proteins and healthy fats. Some mistakenly think that consuming whole eggs is harmful to heart health. Eat eggs whole (both white and yolk). As long as you don’t have a problem, you don’t need to limit egg consumption. If you want you can eat three eggs a day. Many athletes and bodybuilders consume 2 or more eggs daily.
14. Full fat yogurt
High-fat, healthy yogurt is a good snack. High-fat yogurt has many nutrients and is a good blend of protein, carbohydrate, and fat. Yogurt can be eaten alone or flavored by adding other ingredients.
15. Fat and healthy oils
Healthy fats and oils have a very high-calorie density. Adding a tablespoon (about 1 ml) of oil to the salad dressing and other foods add about 9 calories to your energy intake. Instead of eating unhealthy oils, use wholesome oils, such as olive oil, avocado oil, coconut oil, and canola oil as much as possible.
The key to weight gain is to follow your obesity diet for a relatively long time and get more calories than your body needs. Exercise the extra calories, instead of being stored in fat, to become muscle.
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