11 Healthy Foods That Can Help You To Gain Weight

Generally speaking, plant and animal protein, fats and oils, complex carbs, and dairy products manufactured with whole milk make up the ideal foods for weight gain. However, your recommended diet will vary depending on your personal weight and health objectives.

There are a lot of diet regimens for losing weight available online. But there isn't much to be found for weight gain! In fact, you won't find many plans for gaining weight. However, a certain no. of people struggle with their bony fame and fall short of gaining the required heft.

• Gaining weight or building muscle can be as challenging for some people as losing weight is for others.
• You should aim to consume more calories during the day than you expend by eating several frequent, smaller meals.
• Your diet can be supplemented with certain foods to add extra calories and nutrients, such as protein, to support safe and successful weight gain.

How Can I Gain Weight Healthily?

The basic idea is to consume more calories throughout the day than you expend, as was already indicated. You can strive to eat 300–500 calories more than you require as a general rule. A further general suggestion is to increase the number of meals you eat each day rather than their amount. When attempting to gain weight, increasing your dietary intake of protein and fats is practically required. Consuming junk food and bad fats in an effort to gain weight is one thing you shouldn't do. These foods can lead to major long-term problems in the future and just add weight to your stomach such as heart disease, obesity, and diabetes. Additionally, it is a good idea to add regular, but not strenuous, exercise into your daily schedule in order to increase your muscle mass. 

Top 10 food that helps you to get healthy weight 

Protein 

Everyone should consume enough protein since it promotes the development and maintenance of muscle. Several trustworthy sources are:

Milk

In addition to being high in calories, milk is also high in calcium, carbs, and protein. A cup of 2%-fat milk provides about.

Eggs

Eggs are a great source of protein and good fat. They are also, a nutrient that is vital for brain health and plays an important role in fetal development.

Salmon

Salmon is a source of both protein and healthy fats, including, which help support brain and eye health.

Protein-Rich Foods

Many items that are protein-enriched can be added to a person's diet as a way to receive more protein. Examples include drinks and protein bars.

These goods could also aid in increasing caloric intake or supplying additional protein during pregnancy. People who wish to keep track of their protein and calorie intake should look at the nutritional labels on the items they can buy to determine which one is best for them.

Protein Drinks

When consuming fewer whole meals, protein smoothies can be a simple method to up your protein consumption. Additionally, they can be helpful for those who are vegetarians or vegans, as well as for those who need to put on weight but do not have a voracious appetite.

Depending on the brand, the protein content in protein shakes varies. To determine the one that is best for them, individuals might consult the label or talk to a nutritionist. The dietician will probably suggest selecting one with less added sugars.

Dairy

Numerous dairy products are high in calories, and they could also be a good source of vitamins and minerals like calcium and protein.

Carbohydrates

The body utilizes a substance called carbohydrates, or carbs, for energy. The word "carbs" is frequently used to describe foods that are mostly composed of carbohydrates. These foods could also have additional nutrients, though.

Rice

Rice has a lot of carbs. For example, brown rice provides in a 100-g serving. Compared to certain other varieties of rice, this kind has a higher protein content. Additionally, a 100-g serving has 357 calories.

White rice has a lower protein level than other grains, however, it can be served with other foods to increase the protein and calorie content, such as meat or beans.

Granola bread

Bread made from whole grains has more protein and complex carbs than white bread.

Bread can have more calories added to it by having a protein-rich meal, like nut butter or avocado, on top of it. Additionally, they can make sandwiches with components that are high in nutrients.

Dry Fruits

Fructose, a sugar found in fruit, is present in dried fruits. They can be used to sweeten food naturally and to boost the caloric content of meals.

For instance, one can incorporate dried fruit into a smoothie, add dried apricots to yogurt, or use dates to sweeten cereals or oatmeal. Some dried fruits are also delicious in salads and some prepared dishes, such as tagines.

Dark Chocolate

Cocoa beans, which are heavy in carbs, are the source of chocolate. Dark chocolate often has a higher cocoa content and less sugar than milk chocolate. This indicates that it contains more of the cocoa bean's antioxidants.

The advantages are greatest when consumed in products with a higher cacao content.

Topping a meal with cacao powder or nibs is an easy method to increase both the flavor and caloric content.

Cereals with whole grains

Oats, wheat, barley, and rice are some examples of ingredients in whole-grain cereals. These whole grains can be purchased separately so that consumers can combine them at home to serve with milk or yogurt. They can also purchase cereal bars or pre-mixed cereals as an alternative.

These cereals may have extra vitamins and minerals added by the manufacturers, but some may include a lot of extra sugar. It is crucial to always read the label for this reason.

Conclusion 

You must regularly consume more calories than you burn in order to attempt to acquire weight successfully. Before attempting to gain weight, consider speaking with a doctor, registered dietitian, or India's top certified dietician & nutritionist, Monisha Ashokan, to ensure that the lifestyle adjustments you make are secure and efficient.

By using weights, you can encourage more calories to be utilized for muscle growth rather than being stored as fat.

Include the items on this list in meals and meal schedules that you enjoy and can maintain over time.