Weight gain can be a struggle for some people as losing weight is. It might be hard to interpret but underweight people face equal challenges just as overweight people. They are surrounded by problems and health issues like infertility, osteoporosis, malnutrition, weakened immune system, and increased risk of complications during the surgical procedures.
It is very important to have an adequate body mass index to be healthy. If you want to gain some weight you should look for the options that will help you gain safely and effectively.
The secret of weight gain is eating more calories than your body needs and there is no better way than including some natural food items for weight gain in your diet.
Let’s check out some food items that may help you gain weight-
Rice is a low carb source to gain weight. It is a convenient and low-cost food item to add to your diet for weight gain. It is fairly dense with calories and will give a person a high amount of carbs and protein in a single serving. A serving of 165gms of cooked rice contains approximately 190 calories and very little amount of carbs and fat.
If one suffers from weaker appetite it might be a great option to add rice to the meal plan as it will not make you feel full quickly. You can easily include rice in your daily meal plan with other protein sources and pre-prepared meals. Rice is the best companion to be served with other food items. It supports your system and helps build a good foundation for mass gain.
Eggs are one of the best food items for weight gain and muscle building. They are full of nutrients and proteins and thus are among one of the healthiest options for weight gain. Eggs are a combination of high-quality protein and healthy fats. It is recommended to eat whole eggs as many beneficial nutrients are found in yolk that is often discarded.
There is no limit of a number of eggs you eat in a day as long as one doesn’t have an intolerance of eggs. One can easily eat 3 eggs per day, many athletes and bodybuilders consume eggs on a daily basis to help their body meet daily nutrient requirements. It is the healthiest and effective food option for weight gain.
Milk has been used for gaining weight and muscle building for decades. It gives us a balanced amount of protein, fats, and carbs. Milk is also a good source of calcium and other vitamins and minerals. It contains an excellent amount of proteins. Both casein and whey protein are found in milk and its substitutes. As it has whey and casein combined it can lead to greater mass gain than other protein sources.
If a person is trying to add more muscle mass including milk in your diet for a good protein source may largely help. Drink one to two glasses of milk a day before or after a meal or maybe as a snack.
Banana is an excellent fruit choice if one is trying to gain weight. It is nutritious as well as a good source of calories and carbs. They are packed with many micronutrients. One medium-sized banana contains 105 calories. It gives you energy for the whole day.
Bananas are the best on the go snack when you’re in a hurry. It can be added in oatmeal or porridge or one can simply make a Banana Shake with milk and bananas, combining two mass gaining foods together for better results.
- Potatoes and Starches
Potatoes and other starches are a low cost, easy yet effective way to add extra calories in the diet. These not only add more carbs and calories but also increase the muscle glycogen store. Glycogen is a predominant fuel source for most sports and physical activities.
You may choose from a variety of starch variants like Oats, Quinoa, Corn, Buckwheat, Potatoes, and Sweet Potatoes. Beans and legumes may also prove to be a good source of starch and protein. These carbs sources provide fiber and important nutrients. It also provides resistant starch that nourishes the gut bacteria.
Combine these food items with your favourite meals to gain weight and build muscle mass. But don’t forget to exercise so that the additional calorie will be used in building muscle instead of adding fat. These food items if consumed in right portions will add more calories than you need and will help you gain weight faster.