special offers

Healthy foods to gain weight

Best healthy foods to gain weight

Healthy foods to gain weight 

Diet is defined as a way of eating or drinking. Dieting is a process of reducing calorie intake below normal levels. A popular dieting practice is consuming fewer calories by reducing the consumption of carbohydrates, fats and proteins. While some consumers opt for fat-free or sugar-free food items, others choose to eat foods that are high in fibre content and low in fats and sugars. They might also opt for an exercise regimen that involves weight training (lifting weights) and cardiovascular exercise.

Dieting or the art of losing weight has become the most trending topic in the health industry. People are spending a lot of money just to look slim and attractive. A balanced diet is beneficial to the body but many people are unaware that dieting can help in healthy weight gain as well. 

What are the Ways to Add Healthy Pounds through Dieting?

The first step is to check your BMI and get confirmation that you are underweight. A BMI below 18.5 determines that a person is underweight.

  • Increase your Frequency of Eating

  • Having five to six smaller meals a day can help you gain weight quickly as compared to having three big meals. This can be a fruitful effort if you don't have much appetite because then you will tend to get full quickly which might be the reason for your being underweight.

  • Avoid Processed Foods/Drinks

  • Avoid beverages like diet soda, coffee, drinks and reach out for fruit juice or smoothies that must contain vegetables or fruits. These juices will give you the required calories and nutrition that can accelerate your weight gain process.

    Junk foods will give you empty calories that can deteriorate your health. Therefore, eat nutritious foods like meat, beans, vegetables, etc that can help you gain pounds in a more healthy way.

  • Build Muscles

  • One of the healthiest ways to gain weight is to build muscles. Yoga, exercises, weight training, push-ups, pull-ups, etc can help you add weight. No wonder they burn calories but they can make you hungry even more.

    5 Most Healthy Foods to Gain Weight

    A balanced diet for weight gain is all about eating healthy foods to accelerate the weight gain process. Some of the healthiest foods to get wholesome pounds are:

  • Rice

  • Rice is a staple food for Indians, it is rich in carbs but wild rice is considered the best choice for people who are looking to gain weight healthily.

    It is considered better than white rice because, unlike white rice, wild rice is not stripped of its bran, which makes it a better choice from a nutritional point of view.

    One cup of cooked rice can give you 204 calories and 44 grams of carbs. A significant amount of calories and carbs can be obtained from a single serving of rice. 

    Two minutes pack of microwavable rice can be easily utilized with side dishes. Rice can be easily digested, making you hungry again. A large pot of rice can be combined with different protein-rich dishes like scrambled eggs, broccoli, etc.

  • Nuts and Nut Butters

  • A handful of nuts is dense in calories when taken along with meals or snacks, as they can quickly add more calories to your diet. This will boost your weight gain process. One small handful of almonds can give you 170 calories, 6 grams of protein, 4 grams of fibre and nearly 15 grams of healthy fats.

    Nut butter can be added to a variety of snacks like smoothies, yoghurts, etc. We recommend buying 100% pure nut butter with no added sugar or extra oils.

  • Red Meat

  • Red meat is one of the most popular choices of people who are trying to gain muscles. 6 ounces of steak or red meat contain around 5 grams of leucine, which can stimulate muscle protein synthesis by adding new muscle tissue to the body. It can also give you 456 calories and 49 grams of protein.

    Both lean and fatty meat is rich in protein but fatty meat can provide more calories which can help you gain weight. Beef, pork, and mutton can provide a lot of calories and help in building muscles. They contain both proteins and fats that can promote weight gain.

  • Potatoes and Starch

  • Potatoes and starchy foods are affordable choices to add some extra calories to your diet. These foods can increase your muscle glycogen stores as well. Some starchy foods are:

    • Pasta
    • Corn
    • Rice
    • Grains
    • Oats
    • Quinoa
    • Potatoes and sweet potatoes
    • Squash
    • Root vegetables
    • Beans and legumes
  • Oily Fishes

  • Salmon and other oily fishes are great sources of protein and healthy fats. They can provide omega-3 fatty acids which can help in fighting diseases. 

    Tuna is a famous fish and is usually served as a baked dish or with salads. It's low fat and low-calorie food but highly rich in proteins. It also contains essential nutrients and omega-3 fats. One can get 27 grams of protein from 142 grams of tuna.

    Take Away 

    Due to certain health ailments, people lose weight in a very unhealthy manner. These ailments can be some types of cancer, eating disorders, depression, anxiety, HIV/AIDS, hyperthyroidism, etc. This unhealthy weight loss can make our body a perfect host for other bacteria and viruses. You can reverse these problems by following a balanced diet which will not only get rid of these health ailments but also add healthy pounds to your weight.

    Dieting is a process intended to change your eating habits by reducing food intake, increasing the intake of food or changing the kinds of food you eat. Dieting is an important aspect of many weight control and weight gain programs. It is often used in combination with physical exercise to improve health.