Which foods help to gain weight safely?
The Nutritious Foods that help to Gain Weight Fast
Just like losing weight gaining weight and muscle becomes hard for some people . We have listed the foods that might help these people to gain weight ( Gaining weight mostly refers to lean muscle building )
Milk and milk products: Milk is a very good source of protein ( casein and whey ) , carbohydrate and fats. It is also a very good source of calcium , vitamins and minerals. Thus milk has been used to gain weight and gain muscles.Milk products like curd cottage cheese and cheese are also an excellent sources of the above just like milk. People who are allergic towards milk can have milk product instead ( as per the direction of the physician and dietitian).
Milk and milk products ( like yoghurt and cheese)are an excellent protein sources. Research has shown that when combined with weight lifting it helps to gain muscle mass. Full fat variety of milk and milk products like curd , cheese add extra calories to the meal.
Drinking around one or two glasses as a snack, with a meal, or before and after a workout is recommended.
source: caloriefriend.comRice , wheat and other cereals: Cereals like rice , wheat , ragi etc are calorie dense food proving high amount of energy from single serving. These cereals if acquired properly have good amount of fibre which make them complex carbohydrates. The blood glucose rises in a particular order giving the body time to utilize it.
100gms of cereals tentatively provides from 330Kcal to 350Kcal of energy. If taken in proper balanced proportion it provides the energy needed for doing work and spares protein source taken with it for body building functions.
Research shows that if Carbohydrate is not taken in right proportion with protein muscle wasting take place and muscle gain occurs very slowly.
source: caloriefriend.com Nuts and Nut Butters: For gaining weight nuts and nut butters are excellent. A handful of nuts provide a good amount of healthy fats which helps in weight gain. Since they are calorie dense food two handful of Nuts along with proper meal can add many calories.
We can have nuts as snacks and nut butters with bread , salad etc to add extra calories which can lead to weight gain.
source: caloriefriend.com
Starchy vegetables: Starchy vegetables like potatoes , sweet potatoes and carrot are a low cost food that adds calories to the diet . They also help to replenish muscle glycogen after it gets drained when a person does intense sporting activities or exercise. Muscle glycogen is very important for athletes. If not replenished properly the Athletes loose muscles.So these starchy vegetables act as good post workout meals.
source: caloriefriend.com
Animal meat: Chicken poultry and red meat ( ie goat meat , beef ) are great source of good quality protein . Many research shows that having animal protein combined with good weight training increases the muscle mass which leads to weight increase.
Red meat provides 3gm of leucine every 170 gm which triggers muscle protein synthesis . It has high fat content which in turn adds to the calorie but this can trigger cholesterol problems that’s why it should be taken in moderation.
source: caloriefriend.com Oily Fishes: Oily fishes like Hilsa , Salmon etc are excellent sources of protein and important healthy fats. It provides with omega 3 Fatty acids. From 170 gms of Salmon we tentatively get 350 Kcal , 4gms of omega 3 fatty acids and 34 gm of protein. That makes it excellent choice for muscle building.
source: caloriefriend.com
Whole Eggs: Eggs are good choice for muscle building as they contain high quality protein and healthy fats . The protein of egg gets absorbed readily and helps in muscle formation.
The yolk of the egg is the most nutritious part and the healthy fats lie in this part .
source: caloriefriend.comFats and Oils: Fats and oils are calorie dense in nature . If we include healthy fats like monosaturated once like extra virgin olive oil in our diet by adding it to salad like food it will increase the calorie content of the food and will help in mass gain ( 15ml oil can add 135 calories to food ).
source: caloriefriend.com
Comments
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Avenue SangmaThank You so much for your great content, I would like to recommend one more recipe for gaining weight safely, If you try Manhattan cocktail https://jumtimes.com/calories-in-a-manhattan/ it will help anyone to gain weight safely. Meanwhile, I can also recommend another recipe is having chicken and eggs together with same recipe either another recipe.
Avenue Sangma555
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