13 foods to gain healthy weight

Just as calorie control is necessary when losing weight, so is weight gain. To gain weight, you must consume more calories than you burn. Unfortunately, most people rely on unnecessary supplements and unhealthy junk foods to gain weight. If you want to gain a few more pounds, don't rely on junk food with no nutritional value and high calories. Choose foods that are rich in nutrients and energy.

Red Meat

When it comes to building muscle, lean meat is the best source of animal protein. Contains leucine, amino acids, and dietary creatine to stimulate protein synthesis and build lean muscle. A study conducted on older women found that lean red meat and graduated strength training helped increase muscle protein synthesis and strength. Choose lean cuts of meat rather than fatty steaks. Red meat can help you build lean body mass, but fatty steaks increase the amount of fat in your body, so they're not a healthy way to gain weight.

Avocado

Avocados are rich in monounsaturated fatty acids and also contain vitamin K, potassium, and dietary fiber. One avocado has over 200 calories, so they're a great way to add calories without sacrificing nutrients. Add slices to sandwiches or make guacamole and serve with toasted tortilla chips. You can also eat it in soft-shell tacos or burritos. You can also add it to your favorite smoothie recipes. The mild taste goes well with ingredients such as berries and chocolate.

Whole Eggs

If you want to get great results from eating eggs, consider eating whole eggs as the yolks are rich in essential nutrients. Because eggs contain both high-quality protein and healthy fats that can definitely help you gain weight. Most bodybuilders understand the role eggs play in building muscle, so they eat more eggs. Therefore, daily consumption is healthy and effective for muscle building, which is a great way to gain weight in a healthier way.

Pasta

Pasta is also a high-calorie source of carbohydrates, making it an ideal base for a wide variety of meals. Just add the sauce and you're done. Two cups of boiled spaghetti have about 400 calories. One serving of bolognese sauce adds over 160 calories. Sprinkle 2 tablespoons of Parmesan cheese on top for an additional 45 calories, and you'll find yourself getting at least 600 calories in one serving.

Milk

Milk contains a mixture of fats, carbohydrates, and proteins. It is also an excellent source of vitamins and minerals, including calcium. It contains a lot of protein, so it is recommended for those who want to build muscle. One study found that drinking skim milk after strength training was more effective for muscle building than soy-based products. A similar study of women doing strength training showed that women who drank milk after training had better results. People who want to gain weight can incorporate it into their diet throughout the day.

Hummus

Hummus is made from high-protein, high-fat cooked chickpeas. One hundred grams of hummus contain 237 calories, 8 grams of protein, and 18 grams of fat. Eat as a high-calorie weight gain snack or pair with baked chips, nachos, or sautéed vegetable sticks. Eating healthy foods is the best way to gain weight, but some unhealthy habits can also lead to excess weight gain, even in unfavorable ways. These can be very harmful to your health and should be avoided at all costs.

Rice

Rice is a cost-effective way to add more calories to your plate. 100 grams of white rice provides 130 calories of energy and 28 grams of carbs and almost no fat. One study found that eating white rice for a year increased weight by 3 kg. If you're in a hurry, just put your curry in this bowl and pop it in the microwave. It adds volume to your meal and makes you feel very full.

Dried fruit

Berries, apricots, and apples can be dried and eaten without problems. High in calories per gram, all the water is removed, leaving a high-energy fruit that provides antioxidants and vitamins for a healthy body, making it one of the best foods for weight gain. Dates, figs, and plums are also healthy dried fruits. Best eaten as a snack. You can also make your own dried fruit at home. Cut the fruit into strips and remove the stones. Cover the fruit with lemon and water. Bake at 145°F for 4-12 hours.

Salmon and Oily Fish

These are high-protein foods that are high in healthy fats. It also contains high amounts of omega-3 fatty acids, which, among other health benefits, are good fats and protect against disease. Plus, a 6-ounce fillet of salmon has over 4 grams of omega-3 fat, about 34 grams of good-quality protein, and 350 calories to help you gain weight and build muscle.

Homemade Protein Smoothies

Protein smoothies are packed with nutrients and contain no artificial sweeteners or flavor enhancers. Enjoy it for breakfast, lunch, dinner, or as a pre-or post-workout meal. Studies show that protein supplements and strength training can help you build muscle mass and gain weight. Here are some quick ideas for homemade protein shakes: Peanut Butter Protein Shake - Mix 2 tablespoons of peanut butter, 1 cup of whole milk, and 1 banana. Chocolate and Apple Protein Shake - Combine 2 scoops of chocolate protein powder, 1 cup of soy or almond milk, and 1 apple. Banana Almond Protein Shake - Mix 1 large banana, 1/2 cup yogurt, 1/2 cup milk, and 2 tablespoons almond flour.

Banana

Bananas are rich in fiber, potassium, protein, vitamin A, vitamin C, folic acid, and healthy fats. A medium-sized fruit provides 105 calories of energy and 27 grams of carbohydrates. A study conducted on male cyclists found that consuming it helped improve energy levels. Enjoy a hearty breakfast with milk and nuts. You can also make a smoothie with the same ingredients and drink it before your workout.

Nut butter

Nuts are packed with protein, fiber, and healthy fats, which can help increase your calorie intake. Nut butter, in particular, is the best food for weight gain because they are easier to eat than nuts, and you can eat more of them, especially when your appetite is low. A tablespoon of peanut butter contains about 100 calories and 16 grams of fat. It is also a good source of vitamin E and magnesium. Choose from a variety of nut butter including almond, peanut, hazelnut, cashew, and macadamia butter. But make sure the product you choose is made from 100% nuts and has no added sugar or salt.

Healthy oils

Adding extra fat to your diet is an easy way to add calories, but you need to make sure you're choosing fats and oils that are good for you. Rich in healthy monounsaturated fats, olive oil can add calories and flavor to pasta, bread, and vegetables. Canola oil is an excellent source of omega-3 fatty acids and monounsaturated fats, making it an excellent all-purpose edible oil. Walnut and grapeseed oils have a light flavor and are great for dressing salads. The oil you use to cook your food has a huge impact on your health.