One of the best ways to deal with this problem is to eat foods that will help you gain weight. However, you must watch what you eat. Eating certain healthy foods will help you gain fat, muscle mass. On the other hand, eating unhealthy fats or junk food will only lead to many other fatal diseases.
Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.
Fish is loaded with protein, omega-3 fatty acids, omega-6-fatty acids, and minerals such as potassium, phosphorus, magnesium, and calcium. Fatty or oily fish, which has more omega-3-fatty acids, has been found to lower bad cholesterol levels. You can get about 200 calories from 100 grams of fish. Eating fish will help you to build muscle due to its high protein content. You can eat salmon, tuna, anchovy, trout, sardine, etc.
Whole Grains :
Whole grains contain high amounts of glucose or carbohydrates, which are energy giving foods. Whole grains are a healthy source of carbohydrates, which enable the protein to be used for increasing muscle mass rather than energy. Refined grains, such as white flour, should be replaced with whole grains as they provide you more nutrients and promote sustained energy levels.
Pasta is another calorie-dense source of carbs that provides an ideal base for any number of meals. Simply add the sauce and you’re ready to go. Two cups of cooked spaghetti has almost 400 calories. A cup of bolognese sauce adds no less than 160 calories.
Milk provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals. For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle.
Avocado is rich in fat and calories. An average avocado contains around 300 calories and 31 grams of fat. Moreover, the fats contained in avocados is monounsaturated and hence, they are heart-healthy. Eating an avocado on a daily basis can cause you to gain 6 lbs in a week.
Potato are the richest source of carbohydrates and complex sugars. Therefore, they are highly recommended for underweight people. Potato chips prepared in healthy oil or sandwiches comprising of potatoes should be eaten as snacks in between meals. Grilled or baked potatoes contribute effectively towards weight gain.
Give yourself a quick calorie boost by eating a handful or two of dried fruit. They have less volume than their fresh counterparts, so you can eat more in one go without feeling stuffed. Try combining some dried fruit with a protein source, such as cuts of meat, cheese, or a whey protein shake. They also mix well with nuts and full fat plain Greek yogurt, providing a blend of healthy fats, protein, and other key nutrients.
For a quick energy and weight gain help, grab a banana. They are high in Potassium, carbohydrates, and other important nutrients that give you energy and keep you healthy, but there are also more than 100 calories in a banana, so they can help you bulk up.