The best way to gain weight? Eat high quality nutritious foods, that lend itself to the actual process of tissue synthesis, and not merely fast food that makes itself home in your fat cells.
Here are some of the best healthy foods you can consume to gain weight fast, and safely.
Nuts are extremely calorie dense, with the bulk coming from fats, and to a lesser extent protein. They also contain carbohydrates, but the numbers are significantly less than the other two aforementioned macronutrients. Nuts are also a source of many hard to get minerals, such as selenium.
Owing to their caloric load, it is important to not overdo it. Always read appropriate portion sizes, and try to stick to them. Alternatively, you can consume various nut butters which you can then combine with other foods for further nutritional fortification.
Given that you do not have any pre-existing milk allergies, this is one of the most complete sources of nutrition that you can consume for healthy weight gain. Not surprisingly, just a few decades ago it was the norm to see bodybuilders drinking in excess of 1 gallon of milk per day, since it is a rich source of protein, fat and carbohydrates.
Fatty fish are excellent sources of protein and omega-3 fats, which play important roles in many aspects of our health. These include helping to maintain blood pressure, reducing the risk of cardiovascular disease, enhancing brain function and reinforcing the cell membranes of various cells, reducing the risk of water loss.
4. Red Meat
Steak is arguably the highest-quality protein you can get, but contains high amount of saturated fat, which is not ideal under all circumstances. Saturated fat does lend itself to the synthesis of many important hormones, but in excess can increase heart disease risk, especially in conjunction with high carbohydrate diets.
Eggs are considered complete proteins, in the sense that they contain all the essential amino acids the body needs for optimal function. The yolks also contain high amounts of saturated fats and nutrients that promotes cellular recovery and repair.
6. Protein Powders
The body need sufficient protein for growth and recovery, being much more important when you are trying to gain weight. Diets high in protein also ensure that much of the weight you gain is not fat, thanks to the thermic effect they exert. Combined with weight training, you can reliably increase lean muscle mass.
7. Natural Yogurt
Natural full fat yogurt contains a good amount of protein, and fat, not to mention natural cultures of probiotic bacteria cultivated during processing. Avoid flavored yogurt products, as these typically contain loads of extra sugar, converting healthy food into trash.
Whole-grain rice is excellent thanks to the generous amounts of fiber it contains, as well as slow digesting carbs that help to provide energy over many hours. A typical cup of rice contains approximately 200 cal, and is nutritionally dense as long as it is consumed intact. What this means is always choose brown rice over white rice, as removal of outer parts of the grain result in loss of many important nutrients.
An extremely healthy and fat rich fruit, avocados contain significant amounts of monounsaturated fats that increase testosterone synthesis. Avocados are also a treasure trove of many vitamins and minerals, which support biochemical processes in the body, brain function and overall health.
10. A Wide Variety of Fruit
Choosing low glycemic index fruits are a great option, as they do not result in a surge of insulin release following consumption, and thus reduce adverse effects related to fat gain.
Many foods contain unique bioflavonoid compounds that can influence digestion, oxidative processes and imbue protection not offered by other foods. Fruits aren’t necessarily calorie dense, but they act as healthy complements to meals, or make the perfect dessert to go with natural yogurt.
While the list of foods mentioned above is great for initiating weight gain, it does not give you a license to fill. What does that mean? If you eat too much of anything, you will get fat. To gain weight at a healthy rate, it is imperative that you calculate what your body currently needs to maintain weight, and consume an extra 500 cal or so for weight gain.