As was already said, the main idea is to eat more calories than you burn throughout the day. You should try to eat between 300 and 500 more calories than you need. Another general idea is to eat more meals every day instead of making the ones you already eat bigger. When you’re trying to gain weight, you almost have to eat more fat and protein. One thing you shouldn’t do to gain weight is to eat unhealthy fats and junk food. The only place you’ll gain weight from these kinds of foods is in your stomach, and they can lead to long-term problems like diabetes, obesity, and heart problems. Also, it’s a good idea to get regular (but not intense) exercise every day. This can help you build up your muscle mass.
1: Milk
Milk is a complete food because it has all of the nutrients our bodies need. It has a lot of vitamins, minerals, fats, proteins, and carbs. It’s a great source of protein because it has both casein and whey proteins. It can help you get bigger and stronger. Try drinking two glasses of milk every day with a meal or before or after a workout.
2: Rice
Rice is one of the easiest and cheapest ways to get the carbs you need to put on weight. Rice is also high in calories, which means that a single serving gives you both carbs and calories. About 200 calories are in one cup of rice, which can help you gain weight.
3: Dried fruits
Dried fruits can help you gain weight if you eat them. This superfood is full of antioxidants, proteins, calories, and micronutrients. All dried fruit is naturally high in sugar, which makes it great for putting on weight. You can eat them raw or roast them, and you can also put them in yoghurt, smoothies, and other foods. The best way to gain weight is to eat a handful of dried fruits like almonds, walnuts, and cashews every day.
4: Protein smoothies made at home
Smoothies made at home are much better for you than protein supplements you buy in a store. The best time to drink a shake to help build muscle is right after a workout. They also taste and smell great. Here are some examples of homemade smoothies that can help you gain weight quickly: chocolate banana nut shake, vanilla berry shake, chocolate hazelnut shake, and super green shake.
5: Meat that is red
Red meat has a lot of protein in it, which helps you build muscles and gain weight. It has the nutrients leucine and creatine, which help build muscle mass in a big way. Steak and other red meats are high in protein and fat, two things that make you gain weight. The proteins in both fat and lean muscles can help you gain weight. One of the best sources is brisket, a dish made with fat from beef.
6: Fish that is fat and oily
Fish with a lot of fat, like salmon, is full of proteins and fatty acids that our bodies need. They help you gain weight and make your immune system stronger. Omega-3 is important for weight gain, and these fish are the best place to get it. Salmon can be cooked in a lot of different ways, like steamed, fried, or smoked.
7: Starch and potatoes
Starchy foods like potatoes and corn are well-known and tasty ways to gain weight quickly. It is a cheap option that gives you more calories. This food has carbs and calories that help your muscles store more glycogen. Many of these starchy foods have carb sources that also give you important nutrients, fibre, and resistant starch, which can help feed the bacteria in your gut.
8: Bread with whole grains
Simple whole grain bread is a good way to get carbs, which will make you gain weight. When made with sources of protein like eggs, meat, and cheese, they can be a well-balanced meal. The live, good bacteria in sourdough feed bacteria in your gut that can help your immune system.
9: Avocados
Avocados are an excellent source of fats, antioxidants, vitamins, and fibres. Avocado can be a part of your main meal, a sandwich, or another dish that helps you gain weight.
10: Whole eggs
Your dietitian will tell you that whole eggs are the best way to gain weight because they are full of proteins, calcium, and healthy fats. They are easy-to-find foods that help build muscle. You have to eat the whole egg, because the egg yolk is very good for you.
You can gain weight with a lot of different foods and supplements. But instead of trying to eat a lot of sweet or fatty foods, choose high-calorie foods that give you energy and build muscle mass without all the unhealthy fats that can hurt you.
11: Good oils and fats
Healthy oils have a lot of calories and don’t have any of the bad things that other oils do. You can put these oils in salad dressing, use them as a base for seasoning, or cook with them. Avocado oil, Extra Virgin Olive oil, and Coconut oil are all healthy oils that can help you eat more calories. You can also add one of these oils and a small amount of butter to your morning coffee as another way to eat healthy oil. It’s cool, tasty, and good for you.
