In the era of multiple diet plans for weight loss over the internet, are you struggling to get much for weight gain? Well, you may hardly get any weight gain plan. However, there are many people who are frustrated with their bony fame and not able to add the required amount of mass. Being underweight or skinny is not normal and may have an underlying issue. Eating less calories for a longer period of time makes you underweight which leads to several medical illnesses.
On the other hand, eating excessive calories may cause a person to become overweight which again is not a good sign. Gaining weight is simple as you consume more calories than you burn. Additionally, consider adding mass gainer protein to your daily diet to get that extra put on.
Foods To Eat To Gain Weight
You may need to consume more calories to gain weight if your metabolism is high or you’re into vigorous workout plans. Overeating is not an ideal way to gain weight. However, eat 5-6 times daily and include more protein and fat with high-calorie snacks. Below are some foods you can eat to gain weight.
- Rice: One of the convenient sources of carbohydrates crucial to gaining weight. It is a calorie-dense food option, as you can get carbs and calories from a single serving. You get 200 calories from one cup of rice, contributing to weight gain. Have rice with curries and veggies that are high in protein.
- Potatoes and Starch: Starch containing foods such as potatoes and corn are known for their taste and solution for quick weight gain. Potatoes are very cost-effective, providing extra calories. Potatoes and starchy vegetables contain carbohydrates and calories which increase muscle glycogen stores.
- Milk: A It is a complete food as it contains rich nutrients essential for your body. High in fats, proteins, carbs, calcium, minerals and vitamins, milk is an excellent source of protein, providing both whey and casein proteins. It helps to add muscle mass to your body. Drink two glasses of milk daily with meals or before or after a workout.
- Red Meat: Rich source of protein, red meat helps to build your muscles and weight gain. Meat contains both protein and fats promoting weight gain. One of the great sources is fat beef.
- Dry Fruits: Eating dried fruits can be beneficial for weight gain, these superfoods have various proteins, antioxidants, calories and micronutrients. Dry fruits have high sugar content naturally making them great for gaining weight. Roast or eat them raw.
- Protein Smoothies: Homemade protein smoothies are healthier than other ready-made proteins. A protein shake is most effective for building muscle if drunk after workouts. They are flavourful and delicious. Some examples include chocolate banana shake, chocolate hazelnut shake, super green shake and vanilla berry shake.
- Whole Eggs: One of the best options for weight gain is by consuming whole eggs as they are full of proteins, calcium and good fats. Eggs are muscle building food that are easily available. It is crucial to consume a whole egg, its egg yolk is beneficial.
- Avocados: Being an excellent source of fats, vitamins, antioxidants and fibres. Include avocado in your main meal, sandwiches, etc., required for weight gain.
How To Gain Weight In A Healthy Way?
As discussed, the main focus should be consuming more calories than you use during your day. You can aim to take 300-500 calories extra per day. Another idea is to consume more daily meals rather than increasing your meals. Increasing protein intake and fats in your diet is crucial when gaining weight.
However, do not consume unhealthy fats and junk to put on weight. These foods will result in weight gain in the tummy area and cause serious long-term issues like diabetes, heart disease and obesity. Adding regular exercise to your daily routine, which helps build muscle mass, is always a good idea. Nowadays, individuals also prefer to incorporate a weight gainer supplement in order to have additional support.
Conclusion
Many foods and supplements are available in the market that can help you gain weight. Instead of trying to stuff yourself with lots of sweets or fatty food, always choose high calorie foods that provide energy and help in building muscle mass. Regular exercise along with a healthy diet is the best way to gain weight as well as choose the best weight gainer in India to get even better results. You will have to be patient as gaining weight is not a sprint and takes time.