Nowadays obesity is the alarming issue in the world and many people have been suffering from this ailment for many years. However, there are also many people with the opposite problem of being too skinny. This is a concern because being underweight can be just as bad for your health as being obese. Besides, many people who are not clinically underweight still want to gain some muscle. Whether you are clinically underweight or simply a “hard gainer” struggling to gain some muscle weight, the main principles are the same. This article aims to outline a simple strategy to quickly gain weight.
Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat. It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly. When you are on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals. Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats. However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause metal toxicity and phytic acid can reduce the absorption of zinc and iron.
Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbs, and fats. It’s also a good source of calcium, as well as other vitamins and minerals.For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting. Additionally, studies have shown that milk, or whey and casein combined, can lead to greater mass gain than other protein sources. Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.
Nuts and Nut Butter
Nuts and nut butter are a perfect choice if you’re looking to gain weight. Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats. Since they are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. Nut butter can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more. However, make sure you pick 100% nut butter that has only two or three ingredients and no added sugar or extra oils.
Red meats are probably one of the best muscle-building foods available. Steak, for example, contains around 3 grams of leucine per 6 ounces. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. In addition to this, red meats are one of the best sources of dietary creatine, which is possibly the world’s best muscle-building supplement.They also have more calories and fat than leaner meats, helping you take in extra calories and add weight.Both lean and fatty types of meat are a great source of protein, although fatty meat provides more calories, which can help you gain weight.
Salmon and Oily Fish
Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats. Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.Omega-3 fatty acids are very important, providing numerous benefits for your health and also fighting disease. Just one 6-ounce (170-gram) fillet of salmon provides around 350 calories and 4 grams of omega-3 fats. It also provides 34 grams of high-quality protein, helping you build muscle or gain weight).
Potatoes and Starches
Potatoes and other starchy foods are a very easy and cost-effective way to add extra calories. Try to choose one of these healthy sources of starchy carbs:
Potatoes and sweet potatoes
Winter root vegetables
Beans and legumes
Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities. Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria.
Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients. You can obtain many different types of dried fruit. However, they have a very high sugar content and are not ideal for weight loss diets. Nevertheless, this makes them great for gaining weight, especially since they are convenient to eat and also taste great. While many people think fruits lose most of their nutrients when dried, this isn’t the case. Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact. Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix really well with nuts and natural yogurt, providing a blend of healthy fats, protein, and other key nutrients.
Whole-grain bread is another good carb source to help you gain weight. You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese. When purchasing bread, aim for natural whole grains and seeded bread. Healthy versions, such as Ezekiel bread, are available in most grocery stores.
High-quality dark chocolate provides a ton of antioxidants and health benefits. Most people recommend getting dark chocolate with a cocoa content of 70% or more. Like other high-fat foods, dark chocolate has a very high-calorie density. This means it’s very easy to obtain many calories from it. Each 100-gram (3.5-ounce) bar has around 600 calories. It is also packed full of micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants.
Healthy cereals can be an excellent source of carbs, calories and healthy nutrients. While you should avoid processed, high-sugar cereals, healthier forms like oatmeal can be a great carb source to add to your diet. Grain-based cereals and oats also contain beneficial nutrients like fiber and healthy antioxidants. When purchasing cereals, focus on these healthy choices:
Make sure to read the label and avoid cereals with refined grains or added sugar.
Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats. It’s also very important to eat the whole egg, despite the old and incorrect myths about their links to heart disease. In fact, almost all of the beneficial nutrients in eggs are found in the yolk. As long as you do not have an intolerance to eggs, there is really no need to limit your egg consumption. You can easily eat three eggs per day if you want. In fact, many athletes or bodybuilders eat six or more per day.
Cheese has been a staple food for centuries. Like dark chocolate, it is high in calories and fats. If you eat it in larger quantities, it is also a very good source of protein.Since cheese is incredibly tasty, you can add it to most dishes and easily add several hundred extra calories.