Best Healthy Foods to Gain Weight Fast

Best Healthy Foods to Gain Weight Fast.

Healthy Foods
Healthy Foods

For a few people, gaining weight or adding muscle can be similarly as difficult as losing weight.
So, simply changing certain foods to your daily diet can be more effective to gain weight.
Here are some of the best foods to help you gain weight or add muscle, in a healthy way.

1. Protein Smoothies Homemade

Drinking protein smoothies homemade can be a quick way to gain weight and also a highly nutritious.
Commercial versions are often full of sugar and lack nutrients, so it's best to make your own smoothies, making your own protein smoothies will also allow you to choose tasty variations of the flavor and nutrient content.
Here are just a few tasty variations so that you can try at home. You can mix each with 2 cups (470 ml) of almond milk or alternative milk.
1cup = 237ml
1 tablespoon = 15 ml
protein smoothies
protein smoothies

Super green shake: Mix 1 avocado, 1 banana, 1 cup of pineapple, 1 cup of spinach, and 1 scoop of unflavored or vanilla whey protein.
Berry shake Vanilla: Mix 1 cup high-protein natural yogurt, 1 cup of fresh or frozen mixed berries, ice, and 1 scoop of vanilla whey protein.
Blueberry Vanilla Shake: Mix 1 cup vanilla yogurt, 1 cup fresh or frozen blueberries, 1 scoop of vanilla whey protein, and sweetener if needed.
Hazelnut chocolate shake: Mix 15 ounces (444 ml) of chocolate milk, 1 tablespoon of hazelnut butter, 1 avocado and 1 scoop of chocolate whey protein.
Chocolate banana and nut shake: Mix 1 banana, 1 tablespoon peanut or other nuts, butter and 1 scoop chocolate whey protein.
Apple Caramel Shake: Mix 1 cup natural yogurt, 1 scoop of caramel or vanilla-flavored whey protein, 1 sliced apple and 1 tablespoon of sugar-free caramel sauce or flavoring.
All of these homemade smoothies provide around 400–600 calories with a high amount of protein and other important vitamins and minerals.

2. Milk

Milk is highly used as a weight gainer or muscle builder for decades.
It has a good balance of proteins, carb, and fats. It's also known as a source of calcium, and other vitamins, minerals.
Milk is an excellent protein source to provide both casein and whey proteins, for whom trying to gain more muscle, Studies says that it can also help you add muscle when combining with weight lifting.
Drinking milk is a great way to add protein to your daily diet. It has both casein and whey proteins.
Try to add one or two glasses as a snack, with a meal, or before and after a workout.
Additionally, studies have shown that milk or whey and casein can gain more mass than other protein sources. 

3. Rice

1 cup (165 grams) of cooked rice provides 43 grams of carb, 190 calories, and very little fat so that rice is a convenient and low-cost carb source to help you gain weight.
You can easily get a high amount of carb and calories from a single serving so that it is fairly to say rice is calorie-dense. If you have a poor appetite or get full quickly, this helps you eat more food.

When you are in hurry, microwavable rice can be easily added to other protein sources and pre-made meals.
Prepare a large pot of rice for the week and mix it with some proteins and healthy fats is also another popular method
Extremely large amounts of rice may not be wise, because of their potential arsenic and phytic acid content. Arsenic can cause metal toxicity and phytic acid can reduce the absorption of zinc and iron.
Rice is a great source of carb and easy to consume and digest. And also, some types of rice are high in arsenic.

4. Nuts and Nut Butters

If you're looking to gain weight, nuts and nut butter are a perfect choice.
Just one small amount of almonds contains over 7 grams of protein and 18 grams of healthy fats.
Just two handfuls per day as a snack or meal can quickly add a big amount of calories, they are very calorie-dense.
Nut butter can also use with snacks and other dishes like smoothies, yogurts etc...
But, make sure you pick 100% nut butter that has only two or three ingredients and no added sugar or extra oils.
Nuts and nut butter are high-calorie treats and delicious. They’re great for gain weight diet and easy to use with many different snacks or recipes.

5. Potatoes and Starches

A very easy and cost-effective way to add extra calories to the daily diet is Potatoes and other starchy foods. 
Some of these healthy sources of starchy carbs to choose from:
Potatoes and sweet potatoes
Winter root vegetables
Beans and legumes
They also increase your muscle glycogen stores and add carbs and calories to help you gain weight
Glycogen is the most important fuel source for most sports and activities. 
These carb sources also provide many important nutrients and fiber; it also helps to resistant starch, to help nourish your gut bacteria.
Healthy starches help to get important nutrients and fiber, to boost your calorie intake and also increase your muscle glycogen stores.

6. Whole-Grain Bread

To help you gain weight, whole-grain bread is another good carb source.
With protein sources such as eggs, meat, and cheese you can make some very simple, high-calorie and well-balanced meals by combining with bread.
whole-grain bread
whole-grain bread

Aim for natural whole grains and seeded bread when purchasing bread. Healthy versions are available in most grocery stores.
When combined with a good protein source whole grain bread can be effective to gain weight.

7. Cheese

For centuries Cheese has been a staple food.
It is high in calories and fats like dark chocolate; it is also a very good source of protein if you eat it in larger quantities.
Cheese can easily add several hundred extra calories, it is incredibly tasty so that you can use with most dishes
Add it to daily meals if you need a calorie and flavor boost. It is also a very good source of protein and rich in healthy fats.

8. Whole Eggs

On the planet Egg is one of the best healthiest muscle-building food. They have a great combination of high-quality proteins and healthy fats.
The old and incorrect myths about their links to heart disease, But it's also very important to eat the whole egg.
In the yolk, almost all of the beneficial nutrients are found. 
If you want, you can easily eat three eggs per day; there is really no need to limit your egg consumption
Many athletes or bodybuilders will eat six or more per day, they're full of nutrients.
There's no limit to the number you should eat in a day, eggs are one of the best foods for building muscle.

9. Full-Fat Yogurt

A well-balanced mix of protein, carbs and fat, full-fat yogurt is a healthy and convenient snack. It has a great nutritional profile.
It is another ingredient for your daily diet, that can help you to add protein and healthy fats. It's a great ingredient that works with many dishes.
Here are some snacks and healthy weight gaining recipes based on yogurt.
Yogurt and fruit: Fresh or dried fruit with mix 1–2 cups of yogurt, can also add nuts, seeds, honey, granola or coconut flakes.
Chocolate peanut butter pudding: Mix 1–2 cups of yogurt with 100% cocoa powder, peanut or any nut butter and a sweetener such as a stevia. To add extra protein you can add a scoop of whey.
Yogurt parfait: Create a tasty and well-balanced breakfast or healthy snack Mix 1–2 cups of yogurt with granola and mixed berries in layers.
Smoothies: Yogurt is an excellent to virtually any smoothie to increase the protein level.

10. Healthy Fats and Oils

The most calorie–dense foods on the planet healthy fats and oils are. 
Simply adding a tablespoon (15 ml) of oil can quickly add 135 calories to sauces, salads and during cooking.
Stay away from processed vegetable oils. Healthy oils have extra virgin olive oil, avocado oil, and coconut oil.
healthy oils
healthy oils

If you're trying to gain weight it's important to include healthy fats and oils in your diet. Ignore processed vegetable oils and stick to healthy oils like olive, avocado and coconut oil.

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