There is a saying that weight gaining is much easier rather losing weight as you just have to consistently eating more and more calories per day. But to gain weight people used to have what comes in their daily diet provided outside or at home(may be unbalanced) called unhealthy food(Junk) rather having healthy & good diet . So the point is one must approach for a balanced and healthy diet rather than unhealthy junk food.
Now, what is important to increase weight ?
Ans is- increase Calorie
Intake, Increase daily protein, carbs, fats, fiber intake, eat more often,
drink less water before eating,
So, Here we have a list of few food items which helps in weight gaining.
1- Rice (Brown/white)
Rice - (our desi diet ingredient), Rice is always a high
calorie-diet, mix it with chicken breast to obtain a high amount of protein, carbs
and calories from a single serving. This helps you eat more food, especially if
you have a poor appetite or get full quickly. And above all it is a great
source of clean carbs and easy to consume and digest.
Rice is like when you’re in a rush, 2-minute packs of
microwavable rice can be easily added to other protein sources like chicken
breast, eggs and premade meals.
Rice is a low cost carb source for gaining weight. Just 1
cup (approx. 150+ grams) of cooked white rice provides 204 calories, 44 grams
of carbs, and very little fat (from various Trusted Source).
2- Nuts and peanut butters
Nuts and nut butters are the perfect choices for gaining
weight. Nut butters can easily be consumed directly or with brown breads.
One must take just one small handful of raw almonds (1/4
cup) as it contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15
grams of healthy fats (from various Trusted Source).
Since nuts are calorie-rich diet, just two handfuls per day
with a meal or as a snack can quickly add most of the daily required calories.
You can add these peanut butters to a variety of daily
snacks or dishes, such as smoothies, yogurts, and crackers, to turn them into a
high calorie snack in no time.
Red meats are one of the most important sources of protein ,
high calories , weight gaining and muscle building.
Red meats are the natural source for various amino acids
like leucine ,creatine as both are one of the best muscle building
requirements. Leucine is used to
stimulate the muscle protein synthesis and add new muscles.
4- Starch rich foods
Starch rich foods such as potatoes oats, corn root
vegetables, beans, legumes are easy and cost-effective way to add in extra
calories. These are important to get nutrients , fibers, high calories and
increases your muscle glycogen stores.
5- Homemade protein
Nothing is ever best than to have a homemade protein shakes to
gain weight. These homemade proteins are highly nutritious and you can make it
in any way, you want it as it gives you full control over flavour. There are
few recipes to make some delicious shakes.
Chocolate hazelnut shake: In approx. half litre of chocolate
milk, add 1 scoop of chocolate whey protein and 1 tablespoon (15 mL) of
hazelnut butter, and 1 avocado.
Chocolate banana nut shake: Add 1 banana, 1 scoop of
chocolate whey protein, and 1 tablespoon (15 mL) of peanut butter.
Vanilla berry shake: Combine 1 cup (237 mL) of fresh or
frozen mixed berries, ice, 1 cup (237 mL) of high protein, full fat Greek
yogurt, and 1 scoop of vanilla whey protein.
Milk is another source of protein as it contains casein and
whey.
6- Salmon and oily Fish
Salmon and oily fishes are the great sources of healthy
omega-3 fats. They provide high quality protein to help building muscles. Also,
it gives you full control over recipes like steamed, sautéed, smoked, grilled,
baked, or poached.
7- Other supplements like weight gainers and protein
powders.
In today’s era, there are various supplements such as whey,
soy, egg and other protein sources. These whey protein supplement and weight
gainers that can help you gain muscle can be easy and cost effective. Whey protein is made from dairy and has been
shown to help improve health and reduce the risk of diseases.
Protein supplements may be more important if you are training
as your daily protein requirement increases.
8- Dried fruit and fruits
Dried fruit is a high calorie diet that provides
antioxidants and micronutrients. Dried fruits are convenient to eat and taste
great. Almonds, walnuts, pistachio, dates cashew are few dried fruit to gain
weight as they are fully nutritious, fiber, rich in antioxidants
There are many other diets such as Dark chocolate, healthy cereals, Banana, avocados, whole wheat bread, chia seeds, eggs, Healthy fats and oils are also important to think on as olive oil, coconut oil, vegetable oil are good ones.
How long will it take to gain weight?
Weight gaining is a continuous process so by taking 500
additional calories per day, a person might gain an average of about 6.8 kg
over 6 months. A more aggressive approach of consuming an additional 1,000
calories per day may gain of about 11.4 kg over 6 month.
Best of luck if you looking forward to gain some weight this year and want to get motivated and know more please visit https://intextfit.com.
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