Being underweight or skinny is a condition that many people don’t choose to have. No matter how much they eat they fail to gain weight. If you are eating a very few calories for a very long time then you may develop health problems. You need to understand that overeating is not a solution if you want to gain weight.
People consume several kinds of supplements available in the market that claim to help you in gaining weight. Taking these supplements for a long time can cause medical health problems. Instead you should start eating healthy foods and build your muscles to gain weight. The main concept is to consume more calories than you need or that you spend in a day. Roughly start taking 500 calories more than you need.
Lets look at what can you eat to gain weight in a healthy manner,
Milk
Milk is rich in protein, calcium, fat, minerals and vitamins and they are essential for your body. It helps you to add mass to your body. Try drinking two glasses of milk one with your breakfast and one before your dinner. If you are looking forward to gain weight then drink non skimmed milk.
Rice
Rice is a cheap source of healthy carbohydrate and it is also a dense food that is high in calories. One bowl of rice roughly provides you with 200 calories that will help you to gain weight. Eat with chicken or vegetables that are rich in protein and fibre.
Dried Fruits
Dried fruits are rich in fibre, proteins, antioxidants, micronutrients and calories. You can eat them raw or toast and crush them and add to your yoghurt, smoothies. You can also soak them overnight and eat them with your breakfast.
Protein Smoothies
Protein smoothies help you to gain weight and muscles especially when you drink them after workout. You can find good protein smoothie recipes online. Make sure you are picking fresh ingredients as they add minerals and nutrients in your diet.
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Red Meat
Red meat contains leucine and creatine that play a significant role in adding to your muscle mass. Red meat contains high amount of protein and fat which promotes weight gain.
Fatty Fish
Fatty fishes like salmon, trout and sardines contain Omega3 Fatty Acids that are good for your immunity. Omega3 improves body function and it also keeps your skin healthy. You can either steam your fish fillet or toss it on a pan in butter and eat with rice and fried vegetables.
Potatoes And Starch
Potatoes and corn are rich source of starch and they are a tasty option and can be cooked in various ways. You can make mashed potatoes and eat it as a side dish with your dinner. You can boil corn and toss in a cube of butter and season with salt and black pepper.
Whole Grain Bread
You can make whole wheat breads at home and have a well balanced meal by adding protein sources like meat, cheese and eggs. You can eat breads like sourdough that contain bacteria that are good for your gut.
Avocados
Avocados are rich in antioxidants, fats, vitamins and fibres. You can make guacamole or simply slice and put it on toast. You can add fresh avocados in your salads. It can be bit sour in taste but you can add virgin olive oil to enhance the taste.
Whole Eggs
Whole eggs are considered as super food because it contains fat, proteins and vitamins. If you want to gain weight do not discard the yolk because it is rich in fat and other nutrients. It will also make you feel full and give you instant energy.
Healthy Fats And Oils
Healthy oils like extra virgin olive oil are rich in healthy fat. If you cannot afford to eat extra virgin olive oil then look for alternative like Coconut oil that will increase your calorie intake.
Keep in mind that overeating will not help you gain weight but discipline will. Make sure that your meal timings are fixed and you are eating 5-6 meals in small portions in a day. Also make sure that you are physically active and do not have a sedentary lifestyle.
