You did know some ways how to gain weight fast in our previous article. Now we continue that!
For many people, gaining weight or adding muscle can be just so difficult as losing weight for others.
But, simply adding foods to your diet could make your weight gain efforts, both healthy and more productive.
Doctors often recommend gaining weight to people who consistently weigh too little, which could cause a range of health problems. Bodybuilders and other athletes can also hope to gain weight by building muscle.
The following nutrient-rich foods can also help a person to gain weight safely and effectively:
Eat enough protein
A diet with the right amount of protein will support muscle growth. Combined with regular weight training, eating 0.8-2.0g of protein/kg of weight will increase muscle mass. That is essential for a healthy weight gain.
High-protein foods include eggs, meat, fish, nuts, and beans.
A meal with fiber and healthy fats
Including fiber-rich foods and healthy fats at every meal will help increase both calories and nutrients.
These foods provide the energy needed to maintain regular exercise regimens and support muscle growth. Use carbohydrate-rich food sources, such as brown rice and beans, instead of refined and processed sources.
Distinguishing between healthy and unhealthy fats is very important. Healthy fats are generally monounsaturated or polyunsaturated fats. They are present in foods like crustaceans, avocados, vegetable oils, and fish.
Unhealthy fats include saturated and trans fats. A healthy diet should limit saturated fat and avoid trans fats. These fats are found in fried and grilled foods as well as in fatty meats like beef, pork, and lamb.
Drink high-calorie smoothies or shakes
People with fewer cravings may find a glass of milkshake or calorie-rich smoothie more appealing than a big meal. They provide nutritious calories without filling you up.
Appropriate smoothies may include the following:
- Avocado from hard-shelled nuts
- Hard-shelled seeds
- Greens, such as spinach
Seek help when you need it
Health and fitness experts will give you helpful encouragement and advice when developing a diet and exercise plan to support healthy weight gain.
Similarly, dietitians can provide meal plans to increase calories. Also, they can help ensure you gain weight safely.
Things to avoid when gaining weight
When trying to gain weight, the following should be avoided:
Lack of cardio exercise
Some people stop cardio when trying to gain weight, but this exercise is essential for maintaining a healthy heart, lungs, and brain. Swimming and cycling are all good ways to do cardio.
People who want to gain weight can limit cardio exercise to about 20 minutes, three times a week, instead of avoiding it altogether.
Eat a diet low in vegetables
Many vegetables fill your stomach but are low in calories. However, do not eliminate them from your diet to gain weight. Plants are an essential source of vitamins and minerals, and not eating them can cause malnutrition.
Carbonated soft drinks
Carbonated drinks contain artificial sugar, which makes people feel full. It has no nutrients, no benefits for weight gain. On the other hand, drinking carbonated drinks will make you anorexia, stationary, …
This is a popular food today, especially for busy people, they use a lot. Many people think that fast food containing cholesterol and calories will help thin people gain weight; this thought is wrong. Fast food contains harmful fats, which are not easily absorbed, but the skinny body absorbs the deficient nutrients. If you use fast food that will harm the kidneys, liver, most fast foods are processed through the speaker, unhygienic, using preservatives. So, it is no suitable for thin people who want to gain weight.
Thin people will use pea to gain weight because it contains a lot of protein. But, in some beans, it contains sugar that is not easily absorbed or indigestible. So, users should pay attention, only use enough content for permission. You should not use much, and it will lead to the phenomenon of anorexia, indigestion.
The fruits contain fructose
Usually, many fruits in this group have high antioxidants, purify the body well, and detoxify as well. This helps the digestive system grow healthier, the process of absorbing nutrients better. However, some fructose-rich fruits cause bloating and anorexia that people need to pay attention to cherries, plums, raisins.
Many people have a habit of eating chewing gum to work better. But, chewing candy will create more gas in the abdomen, leading to feelings of bloating, anorexia, and not eating well, thus absorbing the nutrients are also reduced. Therefore, if thin people want to gain weight, they should be avoided.
Foods that help you gain weight most effectively:
Rice is a familiar dish for many Vietnamese families, can be cooked into many dishes such as rice, porridge, soup, sushi, and combined with many other weight gain foods such as fish, meat, shrimp, eggs.
Also, rice is a low-fat food, provides refined carbs, and contains about 4.5g of protein and 206 calories in a cup of rice. This is why rice becomes a dish to help your body fuller.
One thing to note is that you should not add salt to the water when cooking. It will cause a lot of water to build up in the body. Too much sodium ion will damage the circulation and blood vessels in your body.
Eggs are one of the most effective foods for building muscle and gaining weight. An egg contains 90 calories on average.
Not only is the food high in calories and protein, but the amino acid content of the egg is also a healthy protein. The amino acid plays a role in making protein. So if you want your muscles to grow, amino acids are indispensable, and it also helps you reduce muscle pain after exercise.
Eggs are rich in selenium, and vitamin D. Selenium plays an essential role in the metabolism of the body, helping to convert the food you eat daily into energy for use. Meanwhile, vitamin D also holds many vital functions. This vitamin contributes to the body’s immune system, helping you grow healthy, especially the bones and teeth.
You will see many people recommend that you only eat egg whites, this is not true, and you should ignore this advice. Egg yolks contain many healthy vitamins and minerals. If you are concerned about the amount of fat in eggs, today, the right combination of exercise will help you reduce the risk of fat accumulation in the body. So, be assured of eating both the yolk and egg white!
Many athletes or bodybuilders will use eggs as a weight gainer regularly, with many uses that average one or more fruits a day.
100g chicken contains 165 calories. Chicken is an excellent food to help skinny people want to gain weight because chicken contains lots of calories and protein without causing fat accumulation in the body. Also, chicken contains tryptophan, an amino acid that boosts the amount of serotonin in the brain, makes you feel more refreshed, and reduces stress in life.
Chicken can have many ways of processing. Boiled chicken may contain fewer calories than when fried. However, when frying, you can get more fat in your body. So if you are concerned about the amount of bad fat, you should choose to cook with less oil.
One tablespoon of honey contains 64 calories. Since ancient times, honey has been known to be one of the healthiest foods. Honey has been used as a tonic with many athletes for thousands of years of history.
Therefore, this food will be right for you to gain weight. There are many ways to drink honey to gain weight. Honey, with its antioxidant properties, helps you build muscle, is an option for you after exercise to replenish the amount of sugar you lose during exercise.
BEEF RICE MEAT
In 100g of lean beef has up to 332 calories. Beef is a delicious food if you are tired of chicken or eggs. However, the amount of sugar, protein, or fat you consume will depend on the type of beef you eat. Lean meat will help you reduce your fat intake.
Another benefit of beef is that it contains a naturally occurring amount of creatine, which plays a role in drawing water into muscle cells, which enhances cell protein synthesis. You will find many bodybuilders and bodybuilders taking extra proteins in combination with creatine to increase the desired effect. So beef can help you gain weight quickly.
Fish contains 206 calories in 100g. Similar to beef, depending on the type of fish you eat, the amount of protein, sugar, fat will vary. One advantage is that fish come in a variety of flavors and flavors so that you can change your meal to your liking.
However, you should also be aware of the risk of mercury exposure when ingested mercury-containing fish. All fish and seafood contain a certain amount of mercury, although the numbers vary between different species. Therefore, you should choose food sources that provide reliable fish to reduce the amount of toxic mercury accumulated in the body.
One of the best fish to gain weight is salmon, grouper, and rainbow trout. Tuna is also the right choice for you, but other mercury levels are high, so it’s best to eat only 1-2 times per week.
Milk is one of the most used weight gain and improvement foods in recent decades.
A glass of milk can contain 122 calories. Milk is not only a good source of nutrition but also easy to drink, providing the highest level of protein, carbs, fat, calcium, as well as vitamins and minerals. You can drink milk any time of the day, the aroma is delicious and, importantly, helps you gain weight.
In milk, there are casein and whey proteins, which are suitable for your body. Milk comes in two types of low-fat and whole cream, different in the amount of energy you will consume. However, if you want to gain weight quickly, you should choose whole milk to provide more calories.
You can also make your weight-increasing milk at home from natural ingredients that are also good for health.
Try drinking about one or two glasses as a snack, with a meal. Or you do that before and after a workout if you are exercising.
A glass of avocado can contain 240 calories and gives you many health benefits, providing healthy fats.
Eat one avocado a day, add 10g of fiber that is good for digestion, and 15g of unsaturated fat helps prevent heart disease. Avocado also has nutrients that help prevent cancer.
You can make many delicious avocado dishes, such as smoothies, ice cream, or served with bread and salad. So, add to your kitchen cabinets this food to help you gain weight and stay healthier.
One hundred grams of bean butter contains 589 calories. Beans butter is a relatively popular and delicious dish that you should choose for yourself. At the same time, the shelf life of peanut butter is quite long, so you can rest assured storage.
In peanut butter contains many unsaturated fats, help you reduce cardiovascular risk, stabilize cholesterol levels in the blood. Therefore, you can both gain weight and be healthy while eating peanut butter.
Cheese can be your favorite dish, present in many delicious recipes, suitable for many ways of cooking.
Like chocolate, cheese is high in calories and fat. If you use cheese in large quantities, your body will be provided with protein quickly. So, if you want to improve your physique, add cheese to the diet for thin people. You can get around 353 calories per 100g of cheese you eat.
Cheeses also contain casein protein, and calories, especially fresh cheeses low in fat and sugar, are an excellent choice for bodybuilders.
Chocolate has many benefits, especially that it can help you gain weight when you eat a lot. So, you can eat a bar of chocolate every day without worrying until you reach your desired calorie and weight.
Chocolate is also known for its ability to promote muscle recovery. You can eat chocolate combined with milk, coca, or pudding to enrich your meal.
You should use dark chocolate with a calorie content of over 70% for weight gain.
Each 100-gram chocolate bar has about 600 calories and is packed with micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants.
Pork is a high-cholesterol food, so you should choose lean pork to help you gain weight healthily. Also, pork contains omega-3 fatty acids, which is beneficial for your health.
One hundred grams of pork contains 548 calories, so this is an excellent choice for those who want to eat more calories, helping with weight gain. At the same time, pork is also a popular dish to make you feel more delicious and help you have a full-body as desired.
POTATO AND PEPPER POWDER
Potatoes and other starchy foods are a straightforward and effective way to add calories to the body. Add the following healthy starchy foods to your daily menu:
- Potatoes and sweet potatoes
- Beans and legumes
Vegetables and starches also increase your muscle glycogen stores – the primary fuel for most sports and activity.
Dried fruit is light but a high-calorie snack that also provides antioxidants and micronutrients. Besides, dried fruit is a food with lots of flavors, as well as its convenience that will help you add more calories.
While many people think that fruits lose most of their nutrients when dried, this is an incorrect concept. Dried fruits are high in fiber, and most of their vitamins and minerals remain intact. Try combining some dried fruits with other protein foods, or mixing nuts, dried fruits, and natural yogurt to provide a healthy blend of fats, proteins, and essential nutrients.
The relevant rule of weight gain that you need to follow is: always eat more calories than you need.
Work with a gym to use extra calories to build muscle instead of just fat.
Be persistent because gaining weight is a process. Combine the high weight gain foods with the daily menu for good results.
The foods that help you gain weight fast are popular items that you can find easily. Therefore, you should invest in your meals to create an appetite and eat more!
Being underweight can cause health problems, so some people may need to gain weight. Although it’s common for people to want to gain weight quickly, doing so is also essential.
People who are trying to gain weight should still focus on a balanced diet, weight training, and full cardio.
The foods above could help a person to increase their calorie intake healthily. This will help you to gain weight safely and efficiently.
Hopefully, you will find useful tips and quick and effective to gain weight naturally! Good luck!