Diet contains foods that play an imperative role in weight gain. Consuming the right foods in the right amount is important for a healthy weight gain. Here is the list of foods that you can have to gain weight.
Milk
Milk is believed to be high in fats which is why most people on a weight loss diet avoid having it. However, drinking milk is good if you are on a weight gain spree. It is whole food in itself with a rich nutrition profile including calcium, protein, vitamins, minerals, etc. Drinking milk would provide you whey and casein proteins both that help in gaining muscle mass.
Rice
Again, this is one thing that is strictly prohibited in a weight loss diet as well as people with chronic health issues such as diabetes. Eating rice, however, can help you gain weight. This is high in carbs as well as calories that can help you gain weight faster. Have rice with sauteed vegetables, curries and lentils that make it both tasty and healthy.
Dried fruits & Dry Fruits
Fruits are a must in everyone’s diet as they provide you with needful nutrients. However, many seasonal fruits are not available that should be included in the diet. In such a case, their dried versions are feasible. These have natural sugar which is good for weight gain without affecting health in a negative way. Consuming dried fruits and dry fruits daily is a good idea to gain some kilos healthily.
Protein smoothies
Smoothies are made of either milk or yogurt, both of which are great for weight gain. You can add fruits and protein powder to it to make it nutritious and healthy. Protein smoothies are tasty and the best thing is that you can always experiment with them as per your taste and preference. Banana smoothies, berry smoothies, chocolate shake & smoothies, are some examples that you can try.
Red meat
If you are non-vegetarian, consume red meat at least thrice in a week. Red meat is an excellent source of protein as it contains creatine and leucine that allow muscle mass production.
Fatty and oily fish
Fishes such as salmon are rich in fatty acids like omega-3 fatty acids. Consuming them can make you gain weight easily and effectively.
Potatoes and starchy vegetables
Starchy foods such as potatoes are great for weight gain and indeed allow quick weight increase. These have high calories and carbohydrates that help in gaining weight quickly. Most of the starchy vegetables are also rich in fiber that boosts digestive health and ward of digestive issues.
Whole grain bread
This is something that is associated with weight loss but it is actually good for gains. Whole wheat bread has both fiber and carbs that makes it good for weight. Also, if you team it up with protein like eggs & cheese, this is a wholesome and healthy meal.
Whole eggs
Lastly, we have eggs on this list. These are rich in calcium, protein and healthy fats that make them apt for weight gain. You must eat whole eggs including the white and yolk both to gain weight healthily.
