There are many people who are concerned about their weight whether it is losing weight or gaining it. Generally, people do not talk about gaining weight and no one sheds light on it too. While there are not many people who want or need to gain weight but there are also people who are really concerned about their weight.
Gaining weight or adding muscle is not very difficult for the majority but it can be difficult for some people just as losing weight is for others. However, you can gain weight and it is not entirely difficult. If you follow a great diet plan and perform certain exercises you can really see the difference in just a limited time.
Nothing is difficult; you can always achieve your goals through sheer determination and hard work. There are two things that you should keep in your mind; gaining weight and losing weight depends on two things, diet plan, and exercise.
Gain Weight Organically
If you want to gain weight, you have to decrease calories in your diet and increase exercise; and if you want to gain weight, you have to increase calories in your diet and decrease heavy exercises or training.
So as we said that adding certain foods to your diet can make your weight gain, but what are they? Here are the top 10 of the best healthy foods that will help you gain weight and add muscle in a healthy way, without any medicines and supplements.
List of The Best Healthy Foods To Gain Weight
1. Homemade shakes and smoothies
2. Milk
3. Red Meats
4. Starches
5. Oily Fishes
6. Dried Fruits
7. Dark Chocolate
8. Cheese
9. Eggs
10. Yogurt
1. Homemade Shakes and Smoothies
Creating homemade shakes and smoothies is a nutritious way to gain weight rapidly. Preparing your own smoothies is the optimal choice as it’s simple, ensuring that every ingredient you include is pure and free from additives or extra chemicals. Unlike commercial alternatives that are often laden with sugar and lack essential nutrients, crafting your own shake or smoothie provides additional benefits. It grants you complete control over what and how much you add, while also being a relatively cost-effective option.
Here are a few shakes/smoothies that you can try, they are very rich in taste and have many nutrients too. You can use both dairy milk and soymilk if you are lactose intolerant. In addition, you can add sugar if you want a sweet taste, but do not add more than 1 tbs.
- Chocolate banana nut shake: Add banana and peanut or any nut butter.
- Chocolate hazelnut shake: Add chocolate milk, hazelnut butter, and an avocado.
- Super green shake: Add spinach, avocado, banana, and a pineapple.
All of these shakes/smoothies provide adequate calories. It also provides a high amount of protein and other important vitamins and minerals.
2. Milk
Milk is a great source of many different things including proteins, minerals, and vitamins. It has also been used as a weight gainer or muscle builder for a very long time. It is a great source of proteins, minerals, carbs, vitamins, fats as well as calcium, and more. If you really want to add more muscles, milk is an excellent source that provides everything that you would need to gain weight. Drink a glass of whole milk;
- as a snack
- with a meal
- before and after a workout
3. Red meats
Meats in general are very beneficial for you if you want to gain weight. They add too many muscles to your body at a quick pace. However, red meats specifically are one of the best muscle-building foods you can add to your diet plan. While both lean and fatty types of meat are rich and full of protein, however, fatty meat provides more calories than lean meat, which can help you gain weight more quickly.
Red meats are rich in protein and carbs that will surely help you gain weight and build muscles. It contains leucine and amino acid, which helps in your weight-gaining process. Keep in mind that the fattier the meat will be, the more calories you will get. Here are some best sources of red meat;
- Beef
- Lamb
- Mutton
- Goat
4. Starches
To gain weight our bodies need carbohydrates and one of the most common carbohydrates is Starch. It is the most common carbohydrate and can be easily found in things like rice, wheat, and corn. Below are some foods that are rich in starch.
- French Bread
- Brown Rice
- Bananas
- Sweet Corn
- Navy Beans
Potatoes are one of the top foods containing starch and they are cost-effective too along with other foods that are rich in starch. In addition to that, they also help you gain weight and increase your muscle glycogen stores. Healthy starches can be beneficial as they provide nutrients, and fiber, increase calories and increase muscle growth.
5. Oily Fish
Just like red meat, oily fishes, and especially Solomon are great sources of protein and healthy fats. An omega-3 fatty acid is among the most important nutrient of all nutrients that salmon and oily fish provides. Omega-3 fatty acid offers multiple benefits for your health and also helps you in fighting diseases. Not only do they provide omega-3 fatty acids but they also provide high-quality proteins to help you build your muscle.
6. Dried Fruit
Dried fruits are high calorie in calories and rich in antioxidants and micronutrients. You can have any dried fruit, as they all are naturally high in sugar. Thus, it is great for gaining weight. It also is very convenient to eat and tastes good. In addition, they also contain lots of fiber, which is again very beneficial for you and your body.
7. Dark Chocolate
Dark chocolate provides many health benefits and is full of antioxidants. It helps your body regulate stress hormones and blood sugar levels. It may also help reduce the risk of different diseases including heart disease, some cancers, and inflammation.
8. Cheese
Cheese has been used as a daily snack or food for decades. It is full of calories and fats, just like dark chocolate. It is rich in calories and proteins. Because of its taste, you can add it to most of your foods and easily add a great number of calories to your diet.
9. Eggs
Eggs are very beneficial for your health and are considered one of the best muscle-building foods you can have. It is full of high-quality proteins and healthy fats. Also, keep in mind to eat the whole egg as all of the beneficial nutrients are found in the yolk. In addition, you can have several eggs a day and add more calories and proteins to your diet.
10. Yogurt
Last but not least, yogurt is another one of the most healthy and convenient snacks. It has a lot to offer including protein, carbs, and healthy fats.
The Bottom Line
Gaining weight might look difficult but with determination and hard work, nothing is impossible. You just have to consistently take more calories than you are burning with exercise and training. Not to mention, exercising is important too as you have to add muscles and not just fat. Add all the above-mentioned foods to your meals and you are good to go.
