Changing your diet is the key to gain weight in the most natural and healthy manner. Also you need to cut down on foods containing shallow calories and unhealthy fats from your diet and switch to their healthier alternatives. To solve your queries we have made list of foods to gain weight –
Related –Sleep more to gain weight
Read it and know what you can add to your regular diet plan:
1) Peanut Butter
You can includepeanut butter for weight gain in regular diet.Savour on this salty spread everyday to get a good number of calories from a healthy food as well as increase your consumption of rich-protein food. Apart from including peanut butter in your diet, you may also gorge on regular butter. 100g of regular butter consists of 81g of fat- a significantly high percentage of this fat is saturated which could lead to heart ailments thus eat regular butter in moderation.
Word of Advice
While you can spread peanut butter on whole wheat bread slices to have it in your breakfast, you can also add it in your fruit or protein shake. It tastes well and even your kid will like it.
2) Eggs
When trying to gain weight, your protein consumption should be increased. It makes your muscles stronger and give you a lean physique. For your protein intake, include eggs in your diet. 100 g of eggs contain 13 g of protein as well as they provide various vitamins such as Vitamin A and Vitamin B 12.
Word of Advice
Boys, who inspire to get perfect body like Bollywood star Hrithik Roshan, would be glad to know that our ‘Krrish’ is extremely fond of eggs and thus include them in all his three meals of the day. And muscular physique is there for all to see in movies like ‘Krrish 3’ and ‘Bang Bang’!
3) Potatoes
For weight gain, consuming carbohydrates are very important and no other food item is more rich in carbohydrates than potatoes. Moreover, potatoes also provide enough amount of amino acids such as arginine and glutamine thus making them a good weight gain food. For obtaining sufficient nutritional value out of potatoes, consume them with their skin. You can soak them in cool water for two-three hours before cooking them.
Word of Advice
Potatoes are also a rich source of anti-oxidants such as phytonutrients, carotenoids and flavonoids which flush toxins out of your system and keep you in the pink of your health.
Related
Effects of Sleeping on Gaining Weight
4)Lean Red Meat
If you do not have inhibitions in eating non-vegetarian foods, you have a lot more food options to gain weight in a healthy manner. You can have lean red meat/steak to provide enough protein and iron to your body. Not all portions of steak are suitable for weight loss seekers, they need to have those fatty cuts where it is marbled meat. These portions will be high on calories as well as on taste! You can have the following portions to consume good number of calories:
- t-bone
- New York Strip
- Beef tenderloin
- Rib-eye
Word of Advice
However, dieticians advise that red meat is extremely high on cholesterol which might not be healthy for your heart, thus you should only take a few of its serving thrice in a week. For better advice, ask your nutritionist.
5) Chicken
It is one of the most commonly added food item in the diet plans of those who want to gain weight, build bulk and muscles. They never forget treating themselves with a good piece of chicken. It is true that it is delicious, it also gives 25 g of protein per 100 g of chicken. It can give you quick results. Also it is a store of minerals such as calcium and phosphorus thus can give you enough strength to hit the gym.
Word of Advice
Frying chicken could add saturated fat and cholestrol to it which might prove unhealthy for your body. Either consume it in boiled form or it should not be deep fried.
6) Whole Fat Milk and its products
Skim milk is for those who wish to lose weight so now ditch the skimmed, less-calorie milk and shift to calorie-laden, healthy whole fat milk for gaining weight. Not only it gives you 60 additional calories, it is also high on vitamins and nutrients compared to skim milk. It has high levels of Vitamin D and Vitamin A.
Word of Advice
Take two glasses of milk in a day and moreover, prepare your shake, cereals, oatmeal, pasta and ice creams using whole fat milk. Start adding fresh milk cream to your coffee. Replace colas with healthy milk shakes and see how it helps your body to put on some weight.
7) Nuts
Give a ditch to junk foods such as pizza and burger during your snacking time. Replace them with a bowl of nuts and healthy milk shakes. Nuts provide sufficient nutrition to build muscles and put on weight in a healthy way. They are rich in mono-saturated fats, dietary fiber and proteins. Almonds, sunflower seeds, cashew nuts, raisins, flax seeds, hazel nuts, brazil nuts, walnuts and peanuts are nutritious enough to replace your breakfast. Plus, they are highly satiating thus can control your overall calorie intake.
Word of Advice
Many people like to fry nuts before consuming them; this makes nuts high on saturated fats and cholesterol and can cause harm to your heart health.
Related
8) Avocado
Do you know that this delicious fruit has 140 calories per half of its one serving? Yes, a single avocado a day can give you as many as 300 calories along with folic acid, Vitamin E and B and potassium. Add them to your salads, spread avocado jam on toast or eat them in their natural form with a little amount of salt spread on it.
Word of Advice
This green fruit will prove extremely beneficial for your health as it is high on nutritional value. For increasing your intake of weight gain fruit, have avocado along with tropical fruits such as pineapple and papaya as they are rich on natural sugars.
9) Granola
You can get readymade granola from the market; don’t add refined sugar to it and instead put a fruit into it along with two tablespoons of honey and unsalted butter. A bowl full of granola is a perfect dish to gain weight. It is a mix of healthy fats and fiber as it contains nuts and coconut oil, natural sugar from the fruit and nutrition of oats. For adding some more goodness to it, cover granola with a thick layer of fruit flavoured yoghurt. A single bowl will pack high number of calories along with providing you with healthy fats.
Word of Advice
Take a glass of protein milk shake with a bowl of granola to keep yourself satiated for a long time. It could replace unhealthy snack options such as hamburgers, pizza and chips.
10) Vegetables Oils
It is a proven fact that refined oils are high on saturated fats, therefore, they should be replaced with natural vegetable oils such as Olive Oil, Coconut Oil, Safflower oil, Rice and Bran Oil and Peanut Oil. These types of oils aren’t high on LDL or ‘bad’ cholesterol as well as are packed with high number of heart-healthy calories. These oils are flavoured thus you can use them in less amount to add a flavour to your dish. Unlike butter, vegetables oils do not burn when cooked at high temperatures therefore, they are more healthy for your bodily system.
Word of Advice
Every oil has some different nutritional value thus you can either use a combine of two of them or may use them individually in moderation. Add them to your salad to consume vegetables oil in uncooked form.
11) Tuna
It is true that Tuna is very delicious but the canned Tuna doesn’t do much good to your body. When consumed in its fresh form, it is healthier and more satiating. Tuna is rich on proteins and a good source of healthy fats. Tuna can replace the unhealthy snack options whereas tuna fillets along with green and red vegetables could be a good meal for your dinner. Due to its high protein content, Tuna is advised to be included in the diet plans of body builders as protein helps to repair the damaged muscle fibres.
Word of Advice
One moderate serving of Tuna provides two-third amount of daily protein thus it should certainly be included in your daily diet plan.
12) Cheese
When we say ‘cheese’, we don’t really mean mozzarella cheese toppings on readymade pizza or pasta. It is unhealthy and full of saturated fats. Instead to have healthy cheese, include gorgonzola cheese and blue cheese in your diet. Not only they are high on fat, but are high on nutritional value as well. Even you can have goat cheese with eggs, parmesan cheese topping on asparagus and Swiss cheese on top of roasted chicken.
Word of Advice
You can replace junk food snack items with soft cheese types such as Emmental cheese and brie cheese. Even in France, people have cubes of soft cheese as a snack.