The 20 best healthy food to gain weight fast

        
         The 20 best healthy food to gain weight fast

If you want to add something then it is very easy to gain weight

To increase your weight, attempts to increase your weight can make both healthy

And is effective.

Here are the best 20 unhealthy foods to help increase weight or add muscles in a healthy way.

1. Homemade Protein Smoothies

Homemade protein drinks can be a highly nutritious and quick way to increase your weight.

The best way to make your own smooth is because commercial versions are often filled with sugar and there is a lack of nutrients. It also gives you complete control over the amount of flavor and nutrients.

Here are some delicious variations that you can try. You can combine each with 2 cups (470ml) of milk or almond milk.

BANANAS 2

Chocolate banana nut shake

1 banana, mix 1 scoop of chocolate whey protein and

1 tablespoon of groundnut or another nut butter (15 ml).

Vanilla Berry Shake:

Fresh or frozen mixed berries, 1 cup of ice, 1 cup (237 ml) (237 ml)

1 scoop of high protein natural curd and vanilla whey protein

Chocolate hazelnut shake:

Mix 15 oz (444 ml) of chocolate milk with 1 scoop of chocolate whey protein,

 1tablespoon of hazelnut butter (15 ml) and 1 avocado.

Caramel apple shake:

 Mix 1 chopped apple of apple curd, 1 cup (237 ml), 1 scoop of caramel- or vanilla-flavored whey protein and 1 tablespoon of sugar-free caramel sauce or flavoring (15 ml).

Vanilla blueberry shake:

If necessary, mix 1 cup (237 ml) fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 ml) vanilla yogurt and sweetener.

Super green shake

:Mix 1 cup of spinach (237 ml), 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 scoop of unfalver or vanilla whey protein.

All these smugglers provide approximately 400-600 calories, as well as high amounts of protein and other important vitamins and minerals.

SUMMARY

There are many delicious protein smoothie recipes. Avoid most commercial versions, which may contain added sugar and aren’t as nutritious.

3 Milk

For decades, milk is used as a weight gainer or muscle builder .

It provides a good balance of protein, carbohydrate and fat and is a good source of calcium, as well as other vitamins and minerals .

For those who try to add more muscle, milk is an excellent protein source which provides both casein and whey protein. Research has also shown that you can help connect muscles when combined with weight transfer .

In addition, studies have found that milk, or whey and casein combined, can obtain more mass than other protein sources (4Trusted Source, 5Trusted Source).

Try to drink about one or two glasses in the form of a snack, with a meal, or if you are training before and after workout.

Summary

Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins.

Soy Bean 4

A balanced diet is incomplete without the inclusion of delicious and nut soybean to enhance healthy weight. Soybean is a healthy high-calorie diet rich in protein, calcium, iron, fiber and B-vitamins.

5 . Nuts and Nut Butters

If you are trying to gain weight then nuts and nuts butter are a perfect choice.

Just a handful of almonds contain more than 7 grams of protein and 18 grams of healthy fats.

Since they are very calorie-dense, they can add hundreds of calories a day with food, only two fists or snacks per day.

Nut Butter can be added in a variety of snacks or recipes, such as Smudy, Yogtand and more.

However, make sure you choose 100% walnut butter without sugar or extra oil.

Summary

Nuts and nut butter treats tasty, high calorie. They are great for you and it is easy to add many different snacks or recipes

6. Rice

Rice is a convenient, low cost carb source to help you gain weight. Only 1 cup of cooked rice (165 grams) provides 190 calories, 43 grams of carbs and very low fat (6).

It is also very calorie-dense, which means that you can easily obtain more quantities of carbohydrates and calories from single serving. This helps you to eat more food, especially if you feel hungry or are quick to complete.

When you are on the move or in haste, the rice that is easily available in a two-minute pack can be added to other protein sources and pre-made food.

Another popular method is to prepare a large pot of rice for the week and add it to some protein and healthy fats.

However, due to their potential arsenic and phytic acid content in very large amounts can not be intelligent. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron .

Summary

Rice is a great source of carbohydrate which is easy to digest and digest. However, some types of rice are more in arsenic.

.

. Red Meats  7

Red meat is probably one of the best foods to build muscle available.

For example, approximately 3 grams of leucin in the steak is 6 ounces (170 grams) per year. Lucene is the dominant amino acids that your body needs to stimulate muscle protein synthesis and add new muscle tissue .

In addition, the red meat diet is one of the best natural sources of creatine, which is probably the best muscle building supplement .

Consider selecting fat cut, which lays more calories than meat, which helps you to take extra calories and add weight.

In one study, 100 elderly women added 6 ounces (170 grams) red meat in their diet and did resistance training for six days and six weeks a week.

Women received mass, strength increased by 18%, and increased muscle-building hormone IGF-1 .

Both lean and fatty meat are a great source of protein, although fat meat provides more calories, which can help you gain weight.

Summary

Red meat is an excellent source of protein that will help you to get the muscles. In it, Lucine is an amino acid which helps to stimulate the protein synthesis of the muscles. The higher the meat, the more calories you will take.

8   Potatoes and Starches

There is a very easy and cost effective way to add potatoes and other starchy foods to extra calories.

Try choosing one of these healthy sources of starch carbes:

Quinoa

Oat

maize

Buckwheat

Potatoes and sweet potatoes

Squash

Winter root vegetables

Beans and legumes

Not only potatoes and other starchs add carbohydrates and calories to help you gain weight - they also increase the glycogen store of your muscles.

Glycogen is the major fuel source for most games and activities .

Many of these carbon sources provide important nutrients and fiber, as well as resistant starch, which can help nourish your intestinal bacteria .

Summary

Healthy starch is a great way to gain vital nutrients and fiber, increases your calorie intake and enhances your muscle glycogen store.

9  Protein Supplements

Protein supplements are a general strategy for athletes and bodybuilders, who want to gain weight.

Whey protein supplements and mass gain can be a very easy and cost effective strategy to increase weight, especially when combined with strength training..

Some people think that whey protein is unhealthy or unnatural, but it is not. Whey protein is made from dairy and has been shown to improve health markers and reduce risk of disease .

This can be even more important if you are taking training since your daily protein needs increase.

Like meat and other animal products, whey protein contains all the essential amino acids tostimulate muscle growth.

You can use it before or after your workout and at any other point during the day.

If you want to try to get a protein supplement, then there is a wide variety available on Amazon.

Summary

Protein supplements are a simple and affordable addition to your diet to help increase your protein intake.

10.Salmon and Oily Fish

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.

Of all nutrients providing salmon and oily fish, omega-3 fatty acids are the most important and famous.

They provide many benefits to your health and diseases .

Only 6 ounces of salmon (170 g) plaque provides about 350 calories and 4 grams of omega-3 fats. The same serving packs 34 grams of high quality protein, which helps you to build muscle or gain weight (17).

Summary

Salmon and other oily fish are a great source of incredibly healthy omega-3 fats. They also provide high-quality proteins to help you build muscles.

Whole-Grain Bread 11

Whole grain breads are another good carb source to help increase your weight.

You can make some very simple, high-calorie and well-balanced meals by mixing bread with protein sources like eggs, meat and paneer.

When buying bread, aim for natural whole grains and breads with seeds. Healthy versions like Ezikele Bread are available in most grocery stores.

Summary

Whole grain breads can be effective for weight gain, especially when combined with a good protein source.

12.Dried Fruit

Dried fruit is a high calorie snack that also provides antioxidants 

You can get many different types of dried fruits.

However, they have a lot of sugar content and are not ideal for weight loss diet.

On the other hand, it makes them great for weight gain, especially since they are convenient to eat and taste great.

While many people think that fruits lose most of their nutrients on drying, it is not so. Dried fruits have a lot of fiber and most of their vitamins and minerals are retained (26Trusted Source, 27Trusted Source).

Try mixing some dried fruits with a protein source, such as meat cutting or whey protein shake. They mix well with nuts and natural curd, provide a mixture of healthy fats, proteins and other important nutrients.

Summary

Dried fruits are packed with calories, healthy fiber and antioxidants. This is an easy way to add nutrients and calories to your diet.

13. Avocados

Avocados are loaded with healthy fats.

Unlike other full fruits, avocados are very calorie-dense and therefore you have a great diet to help you gain weight.

Just a big avocado provides about 322 calories, 29 grams of fat and 17 grams of fiber (28).

Avocados are also high in vitamins, minerals and compounds of various beneficial plants.

Try adding avocados to your main food and other dishes such as omelettes or sandwiches.

Summary

Avocados is full of healthy fats and nutrients. They are versatile and can be added to many different meals or can eat on their own.

14 Healthy Cereals

Healthy cereals can be an excellent source of carbubs, calories and nutrients.

When you should avoid processed, high-sugar grains, healthy forms such as oatmeal can be a great carbon source to add to your diet.

Grain-based cereals and oats contain fiber and beneficial nutrients like healthy antioxidants .

When buying cereals, pay attention to these healthy options:

Oat

Granola

Multigrains

Bran

Ezekiel

Be sure to read the label and avoid grains with refined cereals or added sugar.

Summary

Eating cereals can be a great way to increase weight and consume more fiber. However, they stick to healthy forms such as porridge.

15. Cereal Bars

When you are on the move, some healthful grain bars in the market can be a fantastic snack.

They are also a good option before or after the training session because they mix slow and fast digested carbs.

As with grains, try to stick to the bars made of healthy whole grains. You can also find bars that contain other healthy ingredients, such as dried fruits, nuts or seeds.

As a snack or food on the go, try to combine a grain bar with other protein sources such as natural curd, boiled eggs, cold cuts of meat or protein shakes.

Summary

Grain sticks, such as whole grains and other healthy ingredients, such as dried fruit and nuts.

16. Dark Chocolate

High quality dark chocolate provides antioxidants and a ton of health benefits.

Most people recommend getting dark chocolate with at least 70% cocoa content.

Like other high-fat foods, dark chocolate has a lot of calorie density, which means that it is very easy to get many calories.

Each 100-gram (3.5-oz) bar contains about 600 calories and is packed with micro-nutrients and compounds promoting health, including fiber, magnesium and antioxidant .

Summary

Dark chocolate is packed with antioxidants and other nutrients, as well as lots of calories to help you gain weight.

17. Cheese

Cheese is a staple food for centuries.

Like dark chocolate, it's high in calories and fats. If you eat it in large quantities, it's also a very good source of protein (31).

Since cheese is incredibly tasty, you can incorporate it into many dishes and easily add several hundred extra calories.

Summary

 is a very good source of protein and rich in healthy fats. Add it to meals if you need a calorie and flavor boost.

18. Whole Eggs

Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high quality proteins and healthy fats.

Eating whole eggs is also very important. In fact, almost all beneficial nutrients in the egg are found in the yolk.

Unless you have any intolerance for eggs, there is no need to limit your egg consumption - if you want, you can easily eat three eggs per day.

In fact, many athletes or bodybuilders will eat six or more daily.

Summary

Eggs are one of the best foods to build muscle. You have no limit on the number of food in a day, and they are full of nutrients.

19. Full-Fat Yogurt

Full fat yogurt is another healthy and convenient snack. It has a great nutrition profile, which includes a balanced mixture of proteins, carbohydrates and fats.

There are many snacks and healthy weight-bearing dishes based on curd. Here's something:

Yogurt and fruits: Mix 1-2 cups yogurt with fresh or dried fruits. You can also add nuts, seeds, honey, granola or coconut flakes.

Chocolate peanut butter pudding: Mix 100% cocoa powder, peanut or any nut butter and a sweetener such as stevia in 1-2 cups yogurt. You can also add a scoop of whey for more protein.

Curd Parfait: Mix 1 to 2 cup yogurt with granola and mixed berries in layers to make delicious and well-balanced breakfast or healthy snack.

Smoothie: To enhance the yogurt protein content, there is an excellent addition to virtually any smooti and gives it more creamy, thickness like milkshake.

Summary

Whole fat yogurt is another ingredient that can help add healthy fats and proteins to your diet. It is very good in the form of ingredients in itself or in many dishes.

20 Healthy Fats and Oils

Healthy fats and oils are some of the most calorie-rich foods on the planet.

Simply add a tablespoon of oil (15 ml) to the sauce, salad and 135 calories can be added quickly during cooking.

Healthy oils include extra virgin olive oil, avocado oil and coconut oil.

Summary

It is important to include healthy fats and oils in your diet, especially if you are trying to gain weight. Avoid processed vegetable oils and stick to healthy oils such as olive, avocado and coconut oil.

The Bottom Line

The secret behind weight gain is to continually eat more calories than you need.

Weight lifting is also important, so that extra calories can be used to build muscles rather than just adding fat.

In this list, add foods to food and food plans that you enjoy and stay longer.

Exercise for quick weight gain

Skinny boys and girls can change their full presence and by combining these foods with some effective exercises, you can find attractive and shapely bodies. Here are some simple exercises to increase weight at home without using any complex piece of equipment. The best part is that these exercises can be done by both men and women.

Squat

Squats are one of the simplest exercises that often include the best calisthenics workout routine for toning and strengthening the lower body. It can be practiced for toning glutes, hips, thighs and calves by both men and women. Once you master the simple squat form, you can progress by adding overweight versions to get better results. It is a functional practice to increase weight for women, which helps in providing a well shaped and round back and helps in developing strong and power-packed legs in men's case.

Push up

Push ups are one of the best exercises for upper arms, which helps in relieving love handles and developing tooth, strong and ripped arms. It also helps to strengthen the muscles of the chest, shoulders, trips and core, and it is considered to be a complete muscle-building exercise, which can be practiced by both men and women. In the case of women, it helps in developing toned and strong arms without promoting large biceps and trisps, and in the case of men it helps in bulk by Skinny Arms in an effective manner.