As with most health goals, there is a healthy and an unhealthy way to gain weight. Sitting on a couch, snacking on pizza, potato chips, and other type of junk food for a few weeks will certainly lead to some weight gain, but not in a healthy way.
There are many health risks linked with an unhealthy weight gain, like high blood pressure, cardiovascular diseases, diabetes, low metabolism and a general decrease in overall health.
If you add the following foods to your daily or weekly diet, you will be able to increase your weight in a healthy way to avoid all of those health issues.
MILK
A glass of milk is the most convenient source of energy. It contains valuable nutrients.
One serving of whole milk is equal to 1 cup and it contains 145 to 150 calories with 71 calories from fat. It also contains 8 grams of protein and 29 percent of the daily value for calcium.
It’s such an easy, fast & cheap way to gain weight naturally and it will surely accelerate your weight gain process.
EGGS
Eggs are best source of high-quality protein, which means they contain all of the essential amino acids your body needs to function properly. They're also rich in riboflavin and selenium.
As a source of calories, eggs can help you gain weight. An average egg contains 70 calories, 5 grams of fat, 6 grams of protein. Eggs can also help you to meet your daily vitamin A, D and E needs, as well as vitamin B-12.
RED MEAT
Red meat is one of the most nutritious and best weight gaining foods you can eat.
It is loaded with vitamins, minerals, antioxidants and various other nutrients that can have profound effects on health. Red meat contains, on average, 20-24g of protein per 100g. Red meat contains vitamins A, B, D and K as well as copper, chromium, folic acid, iron, magnesium, potassium, selenium and zinc.
BANANAS
Bananas have been an age old remedy for weight gain.
Banana is a great food for putting on weight as it contains more than 100 calories. Bananas also contain some fiber and good amount of Potassium.
You can eat 2 bananas with a glass of milk for best result in gaining weight. Bananas also make a great addition to your breakfast yogurt, cereal or smoothie.
AVOCADO
It is fairly a calorie-dense food to help you gain weight.
Just one large avocado provides around 322 calories 29 grams of Fats and 17 Grams of Fiber. Avocados also contain vitamins, minerals and various beneficial plant compounds, such as vitamin B, vitamin K, potassium, copper, vitamin E and vitamin C.
It is easy to disregard avocado as a food for weight gain, but this fruit contains high quantities of monounsaturated fats. These fats not only help to gain weight but eating avocados also helps lower cholesterol levels, provides fiber to aid digestion, and acts as a source of potassium for healthy cell, tissue, and muscle growth.
NUTS
Nuts have the highest amount of energy as compared to other foods. There are various types of nuts like macadamia nuts, almonds, walnuts, peanuts, pistachios, etc.
All nuts, whether they are almonds, walnuts, peanuts, cashew nuts or macadamia nuts are calorie and nutrient dense. They also contain high levels of magnesium, calcium, and vitamin E which positively affect cholesterol levels. A 100 gram serving of Macadamia nuts has over 700 calories. One cup of sliced almonds has about 529 calories, 45 grams of fat, 20 grams of carbohydrates, and 20 grams of protein.
It can be extremely a great food choice for gaining weight quickly.
Nuts contain high levels of monounsaturated fats, so snacking on them between meals is a great way to boost your healthy fat intake throughout the day.
CHEESE
Cheese is an amazing supplement food to put on extra weight.
Cheese contains a host of nutrients like calcium, protein, phosphorus, zinc, vitamin A and vitamin B12. It contains a good amount of protein which will help you gain weight in a healthy way. It contains around 400 calories per 100g of a portion.
The simplest way to consume cheese is to have cheese sandwiches or stuff your omelet with cheese.
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