18 healthy foods to help you gain weight quickly and effectively

For some people, gaining weight or gaining extra muscle can be as difficult as losing weight. However, to reach your goal, simply adding certain foods to your diet can make your weight loss efforts more effective. The article will introduce some of the best foods to help you gain weight or add muscle in a healthy way.

1. Homemade Protein Smoothies

How to gain weight fast ? Drinking homemade protein smoothies can be seen as a quick and nutritious way to gain weight. This way also gives you complete control over the taste and nutrient content. For example, you can prepare yourself a chocolate banana smoothie: 1 banana, 1 scoop chocolate whey protein and 15ml peanuts or other nuts...
These smoothie recipes can provide body about 400–600 calories, along with large amounts of protein and other important vitamins and minerals.

2. Milk

Milk has been used as a weight gain or muscle building food. Milk provides a good balance of protein, carbs and fat and is a good source of calcium, as well as other vitamins and minerals.
For those trying to gain muscle, milk protein will provide both casein and whey protein. Moreover, milk can help you add muscle when combined with weightlifting. Additionally, milk, or whey and casein combined, can lead to greater mass gains than other protein sources.

3. Rice

158 grams of cooked white rice provides 204 calories, 44 grams of carbs and very little fat. Rice is also quite high in calories, which means you can easily absorb a large amount of carbs and calories from one serving, helping you to eat more food.
There are many ways to make rice more delicious. The easiest way to increase protein is to add a few ingredients after the rice is cooked: butter and Parmesan cheese; broccoli and cheese; egg; toasted sesame seeds, peanuts or cashews...

4. Nuts and nut butters

Nuts and nut butters - perfect if you're trying to gain weight. 1/4 cup of almonds contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats. Because the nutritional composition of nuts is very high in calories, just two handfuls a day with a meal or as a snack can quickly add hundreds of calories.

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5. Red meats

Red meats are perhaps considered one of the best muscle-building foods while also being considered a weight gainer. For example, 170 grams of steak contains about 5 grams of leucine. Leucine, an important amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. In addition, red meat also contains 456 calories and nearly 49 grams of protein, red meat provides the best natural creatine in the diet, possibly adding some of the best muscle building compounds.
Both lean and fatty meats are quite rich sources of protein, but fatty meats provide more calories, which can help you gain weight.

6. Potatoes and starch

Potatoes and other starchy foods are considered a good source of calories for people who want to gain weight. However, you should choose one of these healthy starch sources: quinoa; Oat; Corn; buckwheat; potatoes and sweet potatoes; squash; winter vegetables; beans and legumes
Potatoes and other root vegetables not only add carbs and calories to help you gain weight, but they also increase your muscle glycogen stores. Glycogen, the primary fuel source for most activities and sports.
Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help feed your gut bacteria.

7. Salmon and oily fish

Like red meat, salmon and oily fish are also excellent sources of protein and important healthy fats. Of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most important and best known. This fatty acid has many benefits for your health and helps fight disease.
170 grams of boneless wild sockeye salmon provides about 250 calories and 12 grams of healthy fats along with 37 grams of high-quality protein that will help you build muscle or gain weight more effectively.

8. Protein Supplements

Taking protein supplements is considered a popular weight gain strategy for athletes and bodybuilders looking to gain weight. Protein supplements are quite rich including whey, soy, eggs and pea protein.
Some people think whey protein is unhealthy or unnatural, but whey protein is made from milk and has been shown to improve health conditions while reducing the risk of disease. If you're also exercising, protein supplementation may be even more important, as your daily protein needs increase.
Whey protein contains all the amino acids needed by the body and works to stimulate muscle growth.

9. Dried fruit

What to eat to gain weight fast? High-calorie dried fruit also provides antioxidants and micronutrients. You can use many different types of dried fruit, and all of them are high in natural sugars, which helps in quick weight gain.
While many people think that fruit loses most of its nutrients when dried, the reality is that dried fruit contains a lot of fiber and the vitamins and minerals of dried fruit remain intact.

10. Whole grain bread

Whole grain breads are another good source of carbs to help you gain weight. You can make some very simple, yet calorie-dense, balanced meals by combining bread with protein-rich food sources such as eggs, meat, and cheese.

11. Butter

Avocados are high in healthy fats. Furthermore, avocados are quite high in calories and thus are a great food to help you gain weight.
One large avocado provides about 322 calories, 29 grams of fat and 14 grams of fiber. In addition, avocado's nutritional profile also contains various vitamins, minerals and beneficial plant compounds.

12. Whole grains are good for health

Healthy grains can provide great carbs, calories, and nutrients for your body.
While you should avoid processed, high-sugar cereals, healthier forms of grains, such as: Oatmeal cooked with whole milk, a great carb source to add to your diet . One cup of cooked oatmeal can provide the body with about 130 calories.

13. Cereal bar

The average cereal bar provides the body with 150–200 calories. Cereal bars are also considered a good choice before or after a workout because they tend to contain a mixture of slow-digesting and fast-digesting carbs.
Cereal bars used as a snack or meal on the go, try pairing a cereal bar with other protein sources, such as Greek yogurt or hard-boiled eggs or cold cuts or protein shakes .

14. Dark Chocolate

High-quality dark chocolate will provide a lot of antioxidants to the body and bring many health benefits. Dark chocolate with at least 70% cocoa (the nut that makes chocolate) is said to help regulate stress hormones and blood sugar levels. Chocolate may also help reduce your risk of heart disease, certain cancers, inflammation, stress, and type 2 diabetes.

15. Cheese

Cheese is high in calories and fat. 28 grams of cheese has 110 calories and 7 grams of protein.
Cheese comes in many different varieties, which can be cream, soft, or hard. Many cheeses are high in cholesterol and saturated fat, so it's best to consume these cheeses in moderation.

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16. Eggs

Eggs, one of the healthiest muscle building foods on the planet. Eggs provide high-quality protein and healthy fats.
How eggs are used is also quite important, because almost all the beneficial nutrients in eggs are found in the yolk.

17. Fat Yogurt

Full-fat Greek yogurt ranks among another healthy and convenient snack. Greek yogurt has an excellent nutritional profile, including a balanced combination of protein, carbs, and fat.
Each serving of 170 grams of plain yogurt will provide the body with 165 calories and 15 grams of protein.

18. Healthy Fats and Oils

Healthy oils and fats are considered some of the most calorie-dense foods.
You can add 1 tbsp 15mL olive oil to sauces, salads and during cooking can quickly add 120 calories.

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Reference source: healthline.com

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