How to gain weight quickly and safely?
Doctors usually recommend that people who weigh too little persistently gain weight, which can cause a host of health problems. Other bodybuilders and athletes may also hope to gain weight by building muscle.
According to the Centers for Disease Control and Prevention (CDC) in the United States, the number of underweight adults between the ages of 20 and 39 in the country decreased from 3 percent to 1.9 percent between 1988 and 2008.
A person who is underweight is likely to have health problems, including:
Weak immune system
Increased risk of complications during surgery
While weight gain can be difficult, the following foods may help. They can also increase muscle tone and boost overall health.
Foods to gain weight quickly
The following nutrient rich foods can help a person gain weight safely and effectively.
Protein shakes can help people gain weight easily and are more effective if they drink shortly after exercise.
Milk provides a mixture of fats, carbohydrates, and proteins.
It is also an excellent source of vitamins and minerals, including calcium.
The protein content in milk makes it a good choice for people trying to build muscle.
One study found that after a resistance training exercise, drinking skim milk helped build muscle more effectively than a soy-based product.
A similar study involving women in resistance training showed improved results in those who drank milk after exercise.
For anyone looking to gain weight, milk can be added to the diet throughout the day.
2. Protein shake
Protein shakes can help a person gain weight easily and efficiently. Shaking is most effective in aiding with muscle building if drunk shortly after exercise.
However, it is important to note that ready-made shakes often contain additional sugar and other additives that should be avoided. Check the labels carefully.
A cup of rice contains about 200 calories and is a good source of carbohydrates that contribute to weight gain. Many people find it easy to incorporate rice into meals that contain protein and vegetables.
4. Red meat
Eating red meat has been shown to help build muscle and gain weight.
Steaks contain both leucine and creatine, which are nutrients that play an important role in boosting muscle mass. Steaks and other red meats contain protein and fats, which promote weight gain.
While a person is advised to limit their intake, the lower-fat pieces of red meat are more heart-healthy than the fatty ones.
One study found that adding lean red meat to the diets of 100 women between the ages of 60 and 90 helped them gain weight and increase strength by 18 percent while they underwent resistance training.
5. Nuts and nut butter
Eating nuts regularly can help a person gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.
Nut butter made without added sugar or hydrogenated oils can also help. The only ingredient in this butter should be the nuts themselves.
6. Whole grain bread
These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds that provide additional benefits.
7. Other carbohydrates
The starches some of the foods already listed help promote muscle growth and weight gain. They add large amounts to meals and increase the number of calories consumed.
Other foods high in starches include:
Winter root vegetables
Whole wheat grains
Whole grain bread
In addition to adding calories, starches provide energy in the form of glucose. Glucose is stored in the body as glycogen. Research indicates that glycogen can improve performance and energy during exercise.
8. Protein supplementation
Athletes looking to gain weight often use protein supplements to boost muscle mass, along with resistance training.
Protein supplements are available to purchase online. It may be an inexpensive way to consume more calories and gain weight.
Six ounces of salmon contains around 240 calories, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight.
It also contains many nutrients, including omega-3 and protein.
10. Dried fruits
Dried fruits are rich in nutrients and calories. A quarter cup of dried cranberries contains about 130 calories.
Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, and anyone can dry fresh fruit at home.
Avocados are rich in calories and fats, as well as some vitamins and minerals.
12. Dark chocolate
Dark chocolate is a high-fat and calorie food. It also contains antioxidants.
13. Grain bars
Cereal bars can more conveniently present the cereal content of vitamins and minerals.
A person should look for bars that contain whole grains, nuts and fruits.
Avoid those that contain excessive amounts of sugar.
14. Whole grains
Many grains are fortified with vitamins and minerals.
However, some contain a lot of sugar and few complex carbohydrates. These should be avoided.
Instead, choose whole grains and nuts. They contain healthy levels of carbohydrates and calories, as well as nutrients like fiber and antioxidants.
Eggs are a good source of protein, healthy fats, and other nutrients. Most of the nutrients are found in egg yolks.
16. Fats and oils
Oils, such as those derived from olives and avocados, contribute to heart-healthy calories and unsaturated fats. A tablespoon of olive oil contains about 120 calories.
Cheese is a good source of fat, protein, calcium, and calories. A person looking to gain weight should opt for full-fat cheeses.
Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those low in fat, as they often contain added sugars.
A person may want to flavor yogurt with fruits or nuts.
Pasta can provide a calorie-dense, high-carb route for healthy weight gain.
Avoid bleached pasta, and opt for wholegrain pasta.
A person looking to gain weight should choose chocolate that contains at least 70 percent cocoa.