As an extremely skinny person, you may have experienced backlash due to your weight. Sharp, terrible words, such as bony, skeletal, or some others, may have pierced your soul and left scars unseen.
You may wish to gain those healthy kilos, but it can be as challenging as losing them. But you’re not alone in this race. Many petite people who want to bulk up through diet face different obstacles. The process is not one day or of junking on unhealthy items.
As you’re here, it is time to let go of ineffective quick fixes. We’re here to share the ten healthy foods to eat that will optimize your weight. All the eatery items on our list promote healthier body mass gain.
10 Best Healthy Foods to Eat for Fast Weight Gain
Fuel Your Day with Nuts and Nut Butter
These little pieces are packed with all the good stuff that will help you gain a healthy weight. They have everything the body needs to bulk up and build muscles. However, make sure the ones you get are not the processed ones. Go for the natural ones to avoid added oils or sugars.
Consume two handfuls of nuts, whether on its own or mixing it up with a couple of other ingredients. You can either have them as a snack in the evening or at noon or as a proper meal. You can carry them in a small container with you to work. Munch on them instead of unhealthy snacks, such as chips, chocolate, or jelly.
Want to go fancy? Toss them into yoghurts, oats, smoothies, or salads. Nuts will add a tasty crunch to your food and boost your calorie intake. You can add nut butter instead of the nuts itself. Peanut butter is also a good substitute for it.
Give Yourself a Protein Power Punch with Red Meat
Lamb, mutton, and beef are best for giving you the much-needed protein-power punch. They are also full of essential nutrients, such as zinc, iron, and B vitamins. They offer energy for the body to properly function, particularly muscles.
Add the red meat of your choice to your diet to boost your calories and repair your muscles. Keep your intake up to small three ounces of cooked beef or mutton. Prefer lean cuts if going for easy and speedy cooking rounds. Pair them up with brown rice, sweet potatoes, or some other complex carbs to maximize your nutrients and fibre. Whether you grill, roast, or stir-fry them, it is totally up to you.
Nourish and Flourish with Fatty Fish
Fatty fishes, like Salmon, Trout, Sardines, and Mackerel are loaded with omega-3 fatty acids and best-quality protein, apart from being tasty. They contain anti-inflammatory properties, allowing the muscle to recover faster after heavy gym sessions or getting injured.
While you can consume the canned or processed ones, we recommend you consume the fresh ones. Bake, grill, or steam them. There are plenty of mouth-watering ways in which you can enjoy fatty fish with whole grains, vegetables, or rice. Besides, if you’re here as you’re preparing a book on healthy weight gain, our shared information is here to help you.
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Supercharge Your Mornings with the Smoothie Magic
Smoothies are liquid gold that will help you gain weight in a healthy and fast way. Its delicious taste will also satisfy your cravings. Get your hands on your favorite protein powder, be it a classic whey or plant-based one, such as pea protein. For the liquid, either run for the classic, almond, or soy milk. They will all work perfectly to make your smoothie magical.
Nut butter, a splash of coconut oil, or creamy avocado are enough if you want to go light. Otherwise, bring in the bad boys of the fruits world – bananas, mangoes, berries, and strawberries. Add in spinach or kale if you’re in the mood for some greens.
Pour honey or real maple syrup a bit to add sweetness to your smoothie. Dates are the perfect sweetener substitute, but you can choose otherwise. Sip this nutrient-packed potion every early morning or before bedtime.
Elevate Your Performance with Eggs
You may already be aware of this one – eggs. You should look up to them if you want something overflowing with protein and vital nutrients to bulk up. While most people eat eggs for breakfast in the morning, you don’t need to limit them to this time only. You can have hard-boiled ones for your lunch while a hearty omelette for your evening supper.
There are various delicious dishes you can make out of eggs, such as shakshuka, frittata, omelet, etc. Moreover, you can have them poached, deviled, scrambled, or bitten. While eating them, you will fill your body with vitamin D, antioxidants, or choline. These properties will enhance your body’s function, such as improving brain function, bone health, and immune system.
The Powerhouse of Protein and Nutrients: Cheese
Cheese is another healthy food that you can consume as both a snack and a meal. It is a powerhouse of protein and nutrients, fueling your healthy gains with every appetizing bite. One ounce contains around 110 calories. Weight gainers should make cheese a must ingredient of their food for the fastest results.
Cheese comes in diverse varieties: cheddar, feta, cream cheese, mozzarella, gouda, cottage cheese, and blue cheese. Nonetheless, consume it in moderation to keep your diet balanced and healthy.
Eat Smooth, Creamy, Strong Yogurt
Another healthy food to eat is yogurt. Its smooth and creamy texture is high in various nutrients that you may not want to miss out on (after studying them). Ingest half a cup of whole milk yogurt if you want to consume 165 calories, otherwise, increase the quantity.
While on the hunt for yogurt, there are delicious ways to have it, such as kefir, Lassi, or Doogh. You can also have Greek or frozen yogurt. Mixing it with different nuts and fruits of your choice will make it a wholesome snack. You can also create a yogurt dip or bark if feeling bored of eating it plain.
Sip, Savor, and Strengthen with Bones
Do you know what the most underrated liquid food in the world is? It is none other than milk. It is loaded with protein, important vitamins, and minerals that contribute to the calorie content. The more you sip onto it, the higher your calorie consumption. Drinking milk is one of the most convenient ways to gain good fats.
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Dark Chocolate: The Perfect Post-Workout Pick-Me-Up
Dark chocolate contains antioxidants and good fats that you should absolutely add to your diet. While you can munch on it anytime, it is the perfect post-workout snack that you should pick while heading to the gym. It will calm the starving waves after the aggressive sweat session.
Adding into your diet is quite easy. You can either eat it as it is, toss it into your smoothies, or sprinkle it over your pancakes, oatmeal, and chia pudding. If making your energy bars at home, mix a bit of dark chocolate into it to make the granola or oat bar lip-smacking.
Cereals: Your Daily Dose of Deliciousness
The last healthy food to eat on our list is cereal. It is an amazing source of calories, nutrients, and carbohydrates. The common choices are Cheerios, cornflakes, bran flakes, oats, barley, etc. While looking for cereals, you may also come across granola, muesli, or multigrain. Get your hands on them to make your quick meals nourishing and more fibre-loaded.
A single cup of cereal usually contains 150 calories. Limit your intake from 1 to 2 cups per day. Layer your cereal with nuts, fresh berries, chia seeds, flaxseeds, maple syrup, honey, or nut butter for extra calories.
Which food is good for weight gain?
Here are those:
- Dried nuts
- Whole-grain bread and pasta
- Sweet potatoes
- Eggs
- Granola and oats
- Salmon and fatty fish
What is a great meal plan to gain weight?
A great plan includes three meals and two to three snacks per day. The best snacking ideas are crackers and cheese, fruits and nut mixes, hard-boiled eggs, tuna or egg salad on crackers, yogurt and fruits, and peanut butter toast. Super-quick meal ideas are vegetable stir-fried rice, beef taco, bean soup, and baked potato with chili.
Which dry fruits are suitable for gaining weight?
Almonds, raisins, dates, and cashews are some of the best-dried fruits that will help you gain healthy kilos. They have high-calorie content. Have one to two handfuls of mixed dried fruit each day for a well-balanced diet. Otherwise, consuming more than that regularly can create health issues.
Final Takeaway
While increasing your body mass is difficult, it doesn’t mean you consume unhealthy foods. It may bulk you up, but the wrong way, and can cause various diseases. Therefore, stay away from harmful eating practices. Plan your diet routine correctly while paying attention to our insightful list.
Add the above food items to your chart in an appropriate portion to enhance your body composition. Sticking to your tailored new and healthy plan even for a month will supercharge your physique, making you stronger and more attractive.