Healthy Food: 5 Best Ways to Gain Weight Fast
Healthy Food: Gaining weight or building muscle can be just as challenging for some people as losing weight.
However, merely including a few of these items in your diet can improve both the health and efficacy of your attempts to gain weight.
Here are the top 5 meals for building muscle and healthily gaining weight.
1. Make-your-own protein smoothies
Making your protein smoothies at home might be a quick and nourishing way to gain weight.
The ideal method is to make your smoothies because store-bought ones are sometimes devoid of nutrition and loaded with sugar. Additionally, you have complete control over the flavor and nutritional value.
You can try a few of these tasty variants. If you have a lactose allergy, you can mix each with 2 cups (470 mL) of soy or dairy milk. Both are healthier than other non-dairy milk in terms of nutrients and calories.
-Chocolate banana nut shake:
One banana, one scoop of chocolate whey protein, and one tablespoon (15 mL) of peanut butter or another nut butter should all be combined.
-Berry vanilla shake:
1 cup (237 mL) of mixed berries, either fresh or frozen, 1 cup (237 mL) of high protein, full fat Greek yoghurt, and 1 scoop of vanilla whey protein should all be combined.
-Chocolate hazelnut shake:
15 ounces (444 mL) of chocolate milk, 1 avocado, 1 tablespoon (15 mL) of hazelnut butter, and 1 scoop of chocolate whey protein should all be combined.
-Caramel apple shake:
One apple, cut into slices, one cup (237 mL) of full-fat Greek yoghurt, one scoop of caramel- or vanilla-flavored whey protein, and one tablespoon (15 mL) of sugar-free caramel sauce or flavoring should all be combined.
-Vanilla blueberry shake:
1 scoop of vanilla whey protein, 1 cup (237 mL) of vanilla Greek yoghurt, and additional sugar, if desired, should be combined with 1 cup (237 mL) of fresh or frozen blueberries.
-Super green shake:
1 scoop of unflavored or vanilla whey protein should be combined with 1 cup (237 mL) of spinach, 1 avocado, 1 banana, and 1 cup (237 mL) of pineapple.
Each of these smoothies has between 400 and 600 calories, a lot of protein, and other critical vitamins and minerals.
People have used milk for years to gain weight or build muscle.
In addition to being a healthy source of calcium and other vitamins and minerals, it offers a decent mix of proteins, carbohydrates, and fats.
Milk is a good source of casein and whey proteins for people seeking muscle mass. Even when mixed with weightlifting, research has shown it can help you gain muscle.
The combination of whey and casein in milk, or milk alone, has also been shown in trials to promote higher bulk growth than other protein sources.
If you’re exercising, try consuming one or two cups of whole milk (149 calories per cup) as a snack, meal, or both before and after.
Another excellent method to include milk in your diet is through milk smoothies. Blend 1 cup of frozen berries, 1 cup of whole milk, two teaspoons of honey, and one teaspoon of vanilla for a quick protein boost in the morning (about 275 calories).
You can gain weight by using rice as an easy, affordable source of carbohydrates. Two hundred four calories, 44 grams of carbohydrates, and hardly any fat are found in just 1 cup (158 grams) of cooked white rice.
Additionally, rice has a high-calorie content, making it possible to easily get a lot of calories and carbohydrates from a single dish. It encourages you to eat more, especially if you have a low appetite or rapidly reach fullness.
2-minute sachets of microwaveable rice may be quickly added to other protein sources and prepared for meals when you’re pressed for time.
Another well-liked technique is to cook a big batch of rice, divide it out, and then mix it with various proteins and healthy fats for various meals throughout the week.
The generally bland rice is made in various ways to create a flavor feast. The simplest method to increase flavor, calories, and protein is to toss in a few of these items after the rice has finished cooking:
- Parmesan cheese with butter
- Cheese and broccoli
- Eggs fried in oil
- lightly toasted cashews, peanuts, or sesame seeds
Adding a sauce, such as curry, pesto, or alfredo, to your rice is another method to increase flavor and calories. If you’re short on time, you may purchase these prepared sauces.
A rice dish is simple to turn into a complete dinner. For a nutritious lunch, try this wild rice and chicken kale recipe (400 calories per serving).
With this vegetable-tofu “fried” rice dish, which is baked rather than fried, you can also make your healthy variation of the popular fried rice meal from Chinese takeout.
4. Nut butter and nuts
If you want to put on weight, nuts and nut butter are excellent selections.
The nutritional value of only one tiny handful (or 1/4 cup) of raw almonds is 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of good fats.
Just two handfuls of nuts daily with a meal or as a snack can quickly accumulate hundreds of calories due to their high-calorie content.
Smoothies, yogurt, and crackers are just a few foods that quickly transformed into high-calorie snacks by adding nut butter.
Try this simple, three-ingredient peanut butter banana smoothie for a fast pick-me-up (270 calories, using whole milk). If you’re allergic to peanuts, use another nut butter instead.
However, choose nut butter made entirely of nuts without added sugar or oils. Or, even better, use this homemade almond butter recipe to create your own. It’s simple to create and economical to buy.
5. Red meat
One of the finest foods for gaining muscle strength is most likely red meat.
For instance, there are around 5 grams of leucine in 6 ounces (170 grams) of steak.
Your body requires leucine to promote muscle protein synthesis and new muscular tissue growth. There are 456 calories and roughly 49 grams of protein in it.
Red meat is also one of the finest natural sources of dietary creatine, which is conceivably the best supplement in the world for developing muscle.
If you want to eat more calories and gain weight, choose fattier cuts of meat since they have more calories than leaner meats.
In one trial, resistance training six days a week for six weeks while 100 older women added 6 ounces (170 grams) of red meat to their diets.
The ladies increased their lean mass, their strength by 18%, and their levels of the crucial hormone IGF-1, which helps develop muscle.
Both lean and fatty types of meat are excellent sources of protein. However, fatty meat has a higher calorie content and may put you on weight. Brisket is one of the most popular fatty beef recipes.
Although brisket is notorious for taking a long time to prepare, using a slow cooker may simplify things.
With this brisket dish, you may start in the morning and have a filling meal ready in the evening. Each 3-ounce (85 gram) portion has around 300 calories.