While most of us are struggling to lose weight there are others who want to put on a few extra kilos well that should be easy right or wrong. Being lean is often a sign of good health being underweight can be a concern if it’s a result of poor nutrition just as losing weight requires calorie control gaining weight is no different in order to put on mass you’ll need to eat more calories than you burn unfortunately most people fall prey to the unnecessary supplements in unhealthy junk food to put on weight before they check healthy natural foods for gaining weight if you want to put on some extra pounds don’t rely on high-calorie junk foods that aren’t nutritious choose foods that are nutrient-dense and energy-dense. The best foods that can help you gain weight fast from tahini pasta whole eggs banana to hummus and more watch until the end to find out all of the numbers. 16 Best Healthy Foods to Help You Gain Weight Fast.
When it comes to gaining lean muscle red meat is the best source of animal protein it contains leucine an amino acid and dietary creatine that stimulates protein synthesis to build lean muscle a study conducted on elderly women found that having lean cuts of red meat along with progressive resistance training helps increase muscle protein synthesis and muscle strength choose a lean cut of red meat over a fatty steak lean cuts to help to put on lean body mass whereas fatty steaks increase the fat mass in your body which is not a healthy way to gain weight.
Rice is a cost-effective way to add more calories to your plate 100 grams of white rice provides 130 calories of energy and 28 grams of carbs with a very little amount of fat a study found that eating white rice over a period of one year helps to gain three kilograms of weight when you’re in a hurry just microwave a bowl of it with some curry it adds bulk to your diet and it’s quite satiating.
Tahini is a sesame seed paste that’s popularly used in Mediterranean foods like hummus and baba ganoush studies have found that these seeds are loaded with antioxidants and healthy fats that have anti-hypertensive properties the lignins in them also have anti-inflammatory and immunity strengthening abilities add two to three teaspoons of tahini to your salad or mashed potatoes and have a delicious meal that will also help you gain weight healthily.
Whole Grain Cereal Bars
Whole-grain cereal bars are calorie-dense snacks that can be enjoyed both before and after you work out the nuts and cereals found in them provide instant energy and the calories help increase the weight you can also make homemade cereal bars by mixing dried fruit with honey or maple syrup have them as a snack or post-workout nutrition.
Avocados are rich in monosaturated fatty acids plus they have vitamin k potassium and fiber one avocado has more than 200 calories so it’s a good way to add extra calories without sacrificing nutrition added slices to your sandwiches or make guacamole to serve with baked tortilla chips you can also put it in softshell tacos or burritos it also makes a great addition to your favorite smoothie recipe the mild flavors mix well with ingredients like berries or chocolates.
Berries apricots and apples can be easily dried and eaten they have high numbers of calories per gram and also provide antioxidants and vitamins for a healthier body all of the water content is removed and the energy-dense fruit is left making it one of the best foods to gain weight dates figs and prunes are also some healthy dried fruits the best way to eat them is as a snack you can make your own dried fruit at home as well just slice fruits into strips and remove the seeds cover the fruit in lemon and water bake them for 4-12 hours at 145 degrees Fahrenheit
Milk offers a mix of fat carbohydrates and proteins it’s also an excellent source of vitamins and minerals including calcium the protein content makes it a good choice for people trying to build muscle one study found after a resistance training workout drinking skim milk helped to build muscle more effectively than soy-based product a similar study involving women in resistance training showed improved results in those who drank milk following a workout for anyone looking to gain weight it can be added to the diet throughout the day
Salmon and oily fish are protein-rich foods with a lot of healthy fats good for your health they also contain significant amounts of omega-3 fatty acids which are good fats with protective effects from diseases among other health benefits moreover a six-ounce fillet of salmon can provide over four grams of omega-3 fats about 34 grams of high-quality protein and 350 grams which could assist you in gaining weight and building muscle
Whole eggs if you want to see great results when eating eggs you might want to consider eating whole eggs as the egg yolk are rich with essential nutrients this is because eggs provide you with both high-quality proteins and healthy fats that are guaranteed to help you gain weight most bodybuilders eat more eggs as they understand their role in assisting with muscle building as such eating them on a daily basis is both healthy and good for your building muscle which is a great way of piling on weight in a healthier way
Smoothies are loaded with nutrition and don’t contain artificial sweeteners and taste enhancers you can have them for breakfast lunch dinner or as a pre or post-workout meal studies have found that taking protein supplements with resistance training helps build muscle mass and helps to gain weight here are a few quick homemade protein shake ideas peanut butter protein shake mix 2 tablespoons peanut butter 1 cup full-fat milk and 1 banana chocolate and apple protein shake mix 2 scoops chocolate protein powder one cup soy or almond milk and one apple banana and almond protein shake mix one large banana one half cup yogurt one half cup milk and two tablespoons almond powder
Butternuts are rich in protein fiber and healthy fats and can help you boost your calorie intake nut butter especially are wonderful foods for weight gain as they’re easier to eat than nuts alone allowing you to eat more especially if your appetite is low a tablespoon of peanut butter has around 100 calories and 16 grams of fat it’s also a great source of vitamin e and magnesium you can choose between a wide variety of nut butter that is available including almond peanut hazelnut cashew and macadamia butter however make sure you choose one that’s made from 100 nuts and has no added sugar or salt swirl them into oats spread them on your toast or eat them by the spoonful
Adding extra fat to your food is an easy way to add calories but you want to be sure to add the fats and oils that are good for you olive oil is rich in healthy monosaturated fats and can add calories and flavor to your pasta bread and vegetables canola oil is a great source of omega-3 and monosaturated fats making it a terrific all-purpose cooking oil walnut and grapeseed oils are lighter in flavor and perfect for dressing salads the oil in which you cook your food has a great impact on your health to know the healthiest oils for cooking watch this video titled 7 healthiest cooking oils for different types of cooking now back to the best foods to gain weight fast
Bananas are loaded with dietary fiber potassium protein vitamin a vitamin c folate and healthy fats one medium-sized fruit contains 105 calories of energy and 27 grams of carbohydrates a study conducted on male cyclists suggested that eating it helps improve energy levels you can have it with a cup of milk or a few nuts for a power-packed breakfast you can also make a smoothie with the same ingredients and have it before working out
Pasta is another calorie-dense source of carbs that provides an ideal base for any number of meals simply add the sauce and you’re ready to go two cups of cooked spaghetti has almost 400 calories a cup of bolognese sauce adds no less than 160 calories sprinkle two tablespoons of parmesan cheese on top for another 45 calories and you’ll find yourself with no less than 600 calories in one meal
Mangoes are not only delicious and sweet but also high in calories and packed with dietary fiber fruit sugar vitamins and minerals they have anti-cancer anti-inflammatory and antioxidant properties you can add them to smoothie’s breakfast bowls and protein shakes to gain weight
Hummus is made with boiled chickpeas which are protein-dense and high in fat content 100 grams of hummus contains 237 calories along with 8 grams of protein and 18 grams of fat you can eat it as a high-calorie snack for weight gain and combine it with baked chips nachos or sauteed veggie sticks while gaining weight by eating healthy foods is the best way to go there are certain unhealthy habits that can also lead you to put on those extra pounds in a bad way they can be harmful to your health and should be avoided at all costs you can find out more about them by getting to know 10 reasons you are gaining weight or becoming aware of six-morning habits that cause unwanted gain weight fast.