Top 10 weight gain foods you should know

For some people, gaining weight is just as difficult as losing it. However, simply adding some of the right weight gain foods to your daily diet will give great results. So what to eat to gain weight?

What do you eat to put on weight? The answer is very simple, you can see them every day at markets or supermarkets. Here are 10 foods that help you gain weight that you can refer to.

1. Weight gain foods are homemade protein smoothies

Smoothies are one of the foods to gain weight

Drinking homemade protein may be the most convenient method you can take. Making your own smoothies is best, as outside products will often contain a lot of sugar and lack of nutrients. In addition, with this method, you can cook according to your taste. All you need is a jar of whey protein and a few other ingredients.

Here are some suggestions for making protein smoothies more enjoyable. You can combine them with 2 cups (470ml) of raw milk or almond milk.

  • Chocolate Banana Almond Smoothie: combine with 1 banana, 1 tablespoon whey protein, 1 tablespoon peanut or almond.
  • Vanilla berry smoothie: combine 1 cup (237ml) fresh berries, 1 cup (237ml) high-protein natural yogurt and 1 scoop vanilla vanilla protein.
  • Chocolate hazelnut smoothie: Combine 444ml chocolate milk with 1 tablespoon chocolate whey protein, 1 tablespoon mashed hazelnuts and 1 avocado.
  • Caramel Apple Smoothie: combine 1 sliced ​​apple, 1 cup (237ml) natural yogurt, 1 scoop vanilla or caramel whey protein, 1 tablespoon (15ml) unsweetened caramel sauce.
  • Blueberry Vanilla Smoothie: combine 1 cup (237ml) fresh blueberries, 1 scoop vanilla whey protein, 1 cup (237ml) natural vanilla yogurt.
  • Vegetable smoothies: Combine 1 cup (237ml) spinach, 1 avocado, 1 cup (237ml) pineapple juice and one scoop of vanilla whey protein.

These smoothies will provide 400-600 calories, along with a large amount of protein, vitamins and minerals.

2. Fresh milk is one of the foods that help gain weight

Fresh milk is one of the foods to gain weight

Milk has long been considered an essential food for weight gain diets. It provides a balanced amount of protein, starch and fat and is a rich source of calcium and many other minerals beneficial to the body.

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For those looking to build muscle, milk is an excellent source of both fast and slow absorbing protein. Many studies show that milk also has the effect of gaining weight and muscle when you combine exercise with heavy weights.

In addition, studies have shown that whey contains a greater amount of protein than most other foods. Try drinking 1-2 cups a day to gain weight quickly.

3. Rice


Rice is a convenient, low-cost source of carbs to help you gain weight fast. Just one cup (165g) of rice gives you 190 calories, 43g of carbs and very little fat. Because rice provides a high amount of starch and calories, it will help you add calories more easily and quickly.

Eating rice every day is the most obvious example. Rice is the main source of energy. You can combine rice with many other foods rich in protein, fat and fiber to easily gain weight.

4. Nuts and Hazelnut Butter


Nuts and nut butters are a perfect choice to gain weight fast. Just 1 handful of almonds contains over 7g of protein and 18g of healthy fats.

In seeds contain a lot of calories, you should add nuts to your weight gain diet to supplement the most convenient calorie count.

Chestnut butter is also considered an extremely effective weight gain food. If you can’t find chestnut butter, you can completely substitute it with butter made from other grains. Hazelnut butter can also be added to smoothies and other foods.

However, make sure you choose the right type of butter that is 100% whole grain and free of sugar and other bad preservatives.

5. Red meat


Red meat is the leading source of weight gain and muscle gain food today.

For example, beef steak contains about 3g of leucine per 170g of beef. Leucine is an important amino acid that the body needs to stimulate protein synthesis for muscle growth and the regeneration of new muscle tissue.

In addition, red meat is also very good for the diet. Red meat is a good source of protein for building muscle. If you want to gain weight, opt for slightly higher fat cuts of meat that provide more calories.

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In one study, 100 older women added 170g of red meat to their diet and performed resistance training six days a week. The results were all an 18% increase in strength and an increase in the important muscle building hormone IGF-1.

Both lean and fatty meats provide you with an excellent source of protein. In particular, fatty meat can contain more calories to help you gain weight faster.

6. Potatoes and starches


Potatoes and other starchy foods are an effective and easy way to add calories to the body.

Here are some starchy foods that are good for your weight gain:

– Oat
– Corn
– Wheat
– Potatoes and sweet potatoes
– Squash
– Beans and legumes

Not only potatoes, other starches also help you to add carbohydrates and calories needed to gain weight effectively. They also serve as glycogen stores for your muscles.

Glycogen is the main source of raw materials for most sports and daily activities. Good sources of starch will help you provide the nutrients your body needs. In addition, they also support the feeding of beneficial bacteria in your gut.

7. Salmon and fish oil


Like red meat, salmon and oily fish are good sources of healthy fats. Of all the nutrients that salmon and fish oil provide, there are omega-3 fatty acids, a well-known important substance.

Omega-3s bring health benefits because they help you improve your immune system, help nourish your eyes, and add fat for a smooth metabolism.

Just a 170g piece of salmon provides about 350 calories and 4g of omega-3 fats. Along with that is 34g of high-quality protein, helping you to build muscle or gain weight.

8. Protein Supplements

Protein food supplement

Supplementing with protein supplements (whey protein) is considered a perfect strategy and is often used by bodybuilders who want to gain weight.

Adding whey protein to your weight-gain diet combined with exercise is a useful and easy way to gain weight. In addition, this method is also very suitable for you to practice to improve strength.

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Some people think that whey protein is unhealthy and unnatural. This is incorrect, whey protein is made entirely from milk and has been shown to improve health and reduce the risk of disease.

Like other meats, whey protein is a good source of protein for your body, essential amino acids for muscle growth.

You can use whey protein before or after your workout or whenever you feel the need during the day. If you want to try a convenient protein supplement, you can easily find whey protein at any bodybuilding supplement store.

9. Dried fruit

Dried fruit

Dried fruit is a high-calorie snack as well as providing the antioxidants and micronutrients needed for weight gain.

You can find many different types of dried fruit. However, they are often high in sugar, making them a great food for weight gain.

Many people think that dried fruit will lose nutrients. In fact, dried fruit still retains its fiber content and essential nutrients for the body.

Try incorporating dried fruit with other foods into your weight gain diet. For example, combine with yogurt, whey protein, or with fresh fruit to provide many other essential nutrients.

10. Grain bread

Grain bread

Whole grain breads are another quality food source that will aid you in gaining weight. You can make a very simple, high-calorie meal by combining bread with protein sources other than eggs, meat, and cheese.

When buying whole grain bread, aim for whole grain and natural bread. Healthy versions, like Ezekiel bread. In addition, you can also use some weight gain cereal flour to make your own bread at home, both simple and hygienic.

To maintain health and healthy body, in addition to adequate nutrition for your body, you should build a scientific exercise and sports regimen. Download the app to schedule a workout with professional coaches, check in at more than 100 clubs/gyms, or join thousands of classes with just one touch. Try and experience the wonderful thing that brings to you.

Reference source

The 18 Best Healthy Foods to Gain Weight Fast Access date: January 20, 2020

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