Being an underweight often leads to lower self esteem and confidence. Therefore in a quest to obtain a healthy physique that is not only appealing but also boosts your inner confidence, you need to work on the muscle fiber building; and for that right diet will enable you to gain your desired weight, adding muscle in a healthy way. Try this amazing Foods to Gain Weight Fast
The 15 Best Healthy Foods to Gain Weight Fast
So here are list of the best 15 foods to help fight out the underweight issues.
1. Whole-Grain Bread
Whole-grain breads deliver variety of healthy nutrients that is rich in fibers, vitamins, minerals, proteins and anti oxidants and good carb source to help you gain weight. combining bread with protein sources such as eggs, meat and cheese will surely help you gain.
Packed with the unique nutritional value, high in minerals such as iron and calciumand rich in vitamins such as niacin and V-D. Rice are excellent protein source with low carbs and promotes weight gain.
3. Protein Smoothies/ Suppliments
Drinking protein smoothies along with the protein supplements can be a highly effective way to gain weight. Natural protein supplements or mass gainers such as whey protein is the most preferred stimulator of muscle growth sue to its high nutritious value. And the best part is you can opt your favourite flavour with 2 cups of full fat/ almond milk.
4. Milk and Milk Products
When you need to fill out to look and feel healthier, add quality calories to your meals to encourage weight gain, milk and milk products like cheese, full- fat yogurt are rich source of calcium and other vitamins and minerals that helps in muscle building and providing strength. Therefore regular intake of milk and milk products helps to gain weight faster.
5.Nuts and Nut Butters
Nuts and nut butters are high calorie and fat rich and is the perfect choice if you’re looking to gain weight. Just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
Red meats are one of the best muscle-building foods that contains amino acid which helps to stimulate muscle protein and building new tissues and muscle fibers. Adding red meat in small portions a couple of times per week can be very nutritious and beneficial to weight gain.
Potatoes are considered as nutritional powerhouse. Sweet potatoes have one of the highest level of carotenoids that helps in muscle enhancement. You can also try other carbs such as oats, corns, beans, legumes to add in extra calories to gain weight fast.
8. Salmon and Oily Fish
Salmon is a delicious muscle building food that is loaded with nutrients and is high in protein and omega fatty acids. A diet rich in fats is essential in muscle building and weight gain.
Dried fruits enhances the health and is considered ideal for weight gain along with other health benefits as the antioxidants present in dry fruits are twice than in the fresh fruits. Therefore, munching handful of nuts everyday or mixing in your shakes will add on to your weight.
Avocados are calorie- dense food loaded with healthy fats that helps you gain weight much faster. Just one large avocado is enough to provide you extra calories. You may also add to your desired dish/ snacks.
11.Cereals and Cereal Bars
Cereals like oats, granola, bran or multigrains can be an excellent source of carbs, calories, nutrients and fiber. Cereal bars on the other hand is a great snack that contain cereals, fruits and nuts promoting fast and healthy weight gain.
12. Whole Eggs
Eggs are considered to be the one of the healthiest muscle-building foods. They are a great combination of high-quality proteins, healthy fats and beneficial nutrients. You can have 3 to 5 eggs in your diet depending upon your workout plan.
13. Dark Chocolate
High-quality dark chocolates are packed with micronutrients and weight promoting compounds as they are soluble fibers that helps provides a ton of antioxidants and health benefits if eaten in moderation and promotes weight gain.
14. Healthy Oils and Fats
Switching to healthy oils and fats like extra virgin olive oil, avocado oil and coconut oil during cooking or in salads can quickly add calories that helps to build muscle instead of just adding fat.
15. Yoga and Exercises
Just diet is not complete unless you practice on physical activity such as yoga or weight gain exercises. Yoga addresses the root of many problematic conditions such as stress, poor metabolism, and lack of stamina. Whereas exercises will help in building muscles fast but make sure it is done correctly under the supervision of a trainer. Few yoga and exercises are enlisted below to help you gain weight and build muscles fast.
- Sarvangasana helps to normalize your weight according to your age and height.
- Pawanmuktasana helps to increase your appetite and improves stomach complications.
- Vajrasana works as a strength and muscle gainer pose.
- Exercises such as Twisting Crunches, Leg Press, Leg Extension, Leg Curls, Arm Curls, Shoulder Shrug, Triceps Push Down, Seated Dumbell Press, Pullups, Ab Roller, Barbell Squats, Side Lateral Raise, Weighted Crunches and Dumbell Lunges develops your lean muscles, adds mass and makes you.
Here are 15 foods to gain weight. Always remember proper Exercises and diet will play important role in your weight gain journey. Read amazing Health tips, do leave your comment below and let me know if you have used any foods to gain weight, share it with your friends