5 Food Helpful For Healthy Weight Gain

Being underweight is just as unhealthy as obesity. For some people, gaining weight or adding muscle can be just as difficult as losing weight is for others.Adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

Here are 5 foods and beverages to help you gain weight or add muscle, the healthy way.

* Milk

Milk offers a mix of fat, carbohydrates, and proteins.It is also an excellent source of vitamins and minerals, including calcium.The protein content of milk makes it a good choice for people trying to build muscle.For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins.For anyone looking to gain weight, milk can be added to the diet throughout the day.Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.

* Homemade Protein Smoothies

Protein smoothies can help you gain weight easily and efficiently. A smoothie is most effective at helping to build muscle if drunk shortly after a workout. However, premade smoothies often contain extra sugar and other additives that should be avoided. The best option is to go with homemade protein shakes. It also gives you full control over the flavour and nutrient content. You can try the following variations by mixing each with 2 cups of milk or almond milk

Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter.
Super green shake: Combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 scoop of unflavoured or vanilla whey protein.

Caramel apple shake: Combine 1 sliced apple, 1 cup (237 ml) of natural yogurt, 1 scoop of caramel- or vanilla-flavoured whey protein and 1 tablespoon (15 ml) of sugar-free caramel sauce or flavouring.
Vanilla berry shake: Combine 1 cup (237 ml) of fresh or frozen mixed berries, ice, 1 cup (237 ml) of high-protein natural yogurt and 1 scoop of vanilla whey protein.

* Rice

Rice is a convenient, low-cost carb source to help healthy weight gain.It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.This helps you eat more food, especially if you have a poor appetite or get full quickly.

* Nuts and Nut Butter

Consuming nuts regularly is one of the ways to 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 butters can also be added to a variety of snacks, dishes and smoothies. Nut butter made without added sugar or hydrogenated oils is preferable. The only ingredient in these butters should be the nuts themselves.Nuts and nut butters are also very calorie dense, making them a perfect choice if you're looking to gain weight.

* Red Meats

Red meats are one of the best muscle building foods. They are rich source of amino acids which the body needs to stimulate muscle protein synthesis and add new muscle tissue. Additionally, red meat is also one of the best sources of dietary creatine which is also known as the world’s best muscle building supplement. Both lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight. It is advisable to limit the intake, consuming leaner cuts of red meat are healthier for the heart than fattier cuts.