Weight gain is as difficult for people as that weight loss. However, incorporating specific items into the diet helps a person gain weight healthily and effectively. The basic idea behind gaining weight is that a person should consume more calories than the body burns. If a person wants to gain weight gradually, it is healthier for the body to gain weight steadily rather than quickly. Basic rules include eating more frequently (five to six times a day), eating more fat, and eating more protein.
Here are the five best foods that can help in weight gain.
Milk is a good protein source used to gain weight. It is a good combination of proteins, carbohydrates, fats, calcium, vitamins, and minerals, making it ideal for individuals looking to gain weight. People can add it to many dishes to add more nutrient value to their meals. Furthermore, milk contributes to more muscle mass increase than other protein sources resulting in weight gain.
- Greek Yogurt
Greek yoghurt has an excellent nutritional profile, is a well-balanced combination of protein, carbohydrates, and fats. It is used in various high-calorie snacks and healthy weight gain recipes and helps boost the protein level. However, it is not easy to select the best yoghurt.
Rice is a low carb diet that help an individual gain weight. It is also a calorie-dense that a single serving can quickly provide many carbohydrates and calories. The simplest way to add flavours, calories, and protein is to stir in more nutrient-rich things with rice. Therefore, a rice dish can become a fulfilling feast.
- Starchy foods
Starchy foods are a cost-effective way of adding calories to the meal and helps in weight gain. The most used starchy food is potato. Potatoes not only contribute carbs and calories to help a person in weight gain, but they also enhance muscle glycogen storage. It is the primary fuel source for most sports and activities. Many of these carbohydrate sources also include critical minerals, fibre, and resistant starch, which can further help an individual support gut bacterium.
Quinoa is another example of starchy food. It can be cooked and eaten alone like a grain, added to soups, or ground into flour for bread, beverages, or breakfast. It is preferable to many other grains because it is healthy and has all kinds of amino acids that a body cannot produce independently. It also includes a lot of protein, minerals, and B vitamins.
- Red Meat
Red meat is one of the top muscle-building meal options. Leucine is a critical amino acid required by the body to increase muscle protein synthesis and create new muscle tissue. Furthermore, red meat is among the healthiest sources of dietary creatine, which is the best muscle-building substance in the world. It is essential to choose fattier cuts containing more calories than leaner meats, to help individuals consume more calories and gain weight. Both lean and fatty foods are high in protein, but fatty meat has more calories, which can aid weight gain.