The internet is flooded with weight loss recipes and diet plans. However, there is not much for those who want to gain a healthy weight. Therefore, dietician help in making a health-friendly diet plan for weight gain that includes nutrient-rich foods. It is always a good idea to take help from expert dieticians as they can guide you in adding mass-gaining foods that contain healthy calories. Although most of us struggle with overall weight loss, many struggle with bony frames and weight gain.
The best way to gain weight is by adding plant or animal protein, healthy oils, full-fat dairy products, and more. Besides, not including calories in your diet for long will lead to weakness. Nevertheless, here is a list of 10 foods that lead to weight gain.
How can you Gain Weight by Eating Healthy?
The ideal way to gain a healthy weight is by consuming some excess calories throughout the day. Aim for consuming approximately 300 calories more than recommended. Furthermore, you can increase the number of fats and protein, which leads to healthy weight gain.
Foods for Healthy Weight Gain
1. Homemade protein smoothies
Protein smoothies are power-packed breakfast options. These are filled with proteins and other healthy nutrients that lead to significant weight gain. However, it is best to prepare them at home as the market versions have high sugar content and the nutritional value is less. Moreover, homemade protein smoothies can be customized as per your taste. Combine one banana, soy milk, or almond milk (if you are lactose intolerant), some peanut butter, and mixed berries and blend together to get a rich protein smoothie. For an added boost of protein, you can add two scoops of protein powder. A nutrient-rich protein smoothie provides approximately 400 calories.
2. Milk
For years, health experts have been recommending milk for weight gain or muscle building. Unadulterated milk has a balance of protein, fats, carbs, calcium, and other nutrients. If you struggle with weight gain, a dietician in Mumbai will recommend adding milk to your diet. Besides, various research revealed that milk leads to muscle gain when teamed with weightlifting. Therefore, consume at least one to two glasses of milk daily with any meal, or before and after a workout to see better results. Do check the complete diet chart for weight gain.
3. Rice
Most people have a misconception that rice is a bad carbohydrate, which leads to unwanted weight gain. However, it is an economical way of gaining weight when consumed in moderation. One cup of boiled rice has only 204 calories. A single serving of rice will provide the right amount of carbohydrates and calories. Furthermore, you can refrigerate cooked rice, mix with other healthy fats and proteins, and consume it for lunch. For example, you can add ingredients like shredded chicken, scrambled eggs, peanuts or sesame seeds, and some cheese, and consume it for dinner.
4. Nuts and nut butter
Nut and nut butter are also ideal choices, if you want to gain weight. A handful of almonds contain 170 calories, 6 gm of protein, and 15 gm of healthy fats. Consuming walnuts and almonds daily not only lead to healthy weight gain but also gives you healthy and glowing skin and hair. Besides, nut butter is also a perfect snacking idea as it contains protein and healthy fats. You can add nut butter to smoothies, yogurt, and crackers and consume it as a pre-workout.
5. Red meat
The high content of protein in red meat makes it perfect to build muscles. As a result, it leads to healthy weight gain. Besides, red meat contains a large amount of leucine and creatine-essential nutrients in boosting muscle mass. You can consume steak or other red meats to meet your daily dose of protein and fat.
6. Fatty fish and oily fish
We all know fatty fish like salmon and tuna contain omega-3 fatty acids and protein. Therefore, consuming salmon, tuna, and mackerel will not just improve your immune system but provide a boost of protein. Moreover, you can prepare delicious dishes like steamed fish, smoked salmon, and more.
7. Whole eggs
Eggs are a magic food for every age. The high content of protein, calcium, and healthy fats in eggs makes them ideal for gaining healthy weight. This special muscle-building food is available everywhere. Hence, consume a whole egg rather than just egg whites. However, dieticians recommend egg whites to those who have high cholesterol levels.
8. Cheese
Although we believe that cheese leads to unwanted weight gain, when consumed in moderation it leads to healthy weight gain. It is a rich source of protein, calcium, and healthy fats. Consuming full-fat cheese in small amounts with healthy dishes can result in gaining weight.
9. Whole grain bread
Whole grain bread is rich in carbs, which leads to weight gain. When paired with eggs or nut butter, it becomes a balanced meal. This bread is rich in good bacteria, which will further help to improve your gut health.
10. Dried fruits
Dry fruits are a calorie-packed snack, rich in antioxidants and other essential micronutrients. Besides, dry fruits are rich in natural sugar content, perfect for weight gain. You can consume them as it is or add them to yogurt, protein shake, or other dishes.
Final words
The market is flooded with weight gain supplements. However, nothing can be better than consuming fatty and high-calorie foods. It will not only provide you with energy but meet your body’s calorie needs. Furthermore, focusing on regular exercise with the consumption of these healthy foods will show better results than supplements.