Doctors usually advise people who consistently weigh too little to gain weight, as this can lead to various health issues. However, bodybuilders and other athletes may also hope to gain weight by muscle building.
According to the Centers for Disease Control and Prevention (CDC), underweight adults aged 20 to 39 years in the United States decreased from 3% to 1.9 percent between 1988 and 2008.
An underweight person is more likely to suffer from health problems such as:
- developmental delays infertility
- a weakened immune system
- osteoporosis
- an increased risk of surgical complications
- malnutrition
While gaining weight can be difficult, the following foods may be beneficial. They can also help you gain muscle and improve your overall health.
Foods to gain weight quickly
The nutrient-rich foods listed below can help a person gain weight safely and effectively.
1 – Milk
Milk contains fat, carbohydrates, and proteins.
It also contains a lot of vitamins and minerals, including calcium.
Milk’s high protein content makes it an excellent choice for muscle-building.
According to one study
According to Trusted Source, drinking skims milk after a resistance training workout helped build muscle more effectively than a soy-based product.
A similar study involving women in resistance training found that those who drank milk after their workout performed better.
Milk can be added to the diet throughout the day to help anyone gain weight.
2 – Protein drinks
Protein shakes can help a person gain weight quickly and easily. When consumed shortly after a workout, a shake is most effective in aiding muscle growth.
However, it is essential to note that premade shakes frequently contain extra sugar and other additives that should be avoided. Examine labels thoroughly.
3 – Rice
A cup of rice has about 200 caloriesTrusted Source is high in carbohydrates, contributing to weight gain. However, many people find it simple to incorporate rice into protein- and vegetable-rich meals.
4 – red meat
Consuming red meat has been shown to aid in muscle growth and weight gain.
Steak contains leucine and creatine, essential nutrients for increasing muscle mass. In addition, steak and other red meats are high in protein and fat, promoting weight gain.
While it is recommended that people limit their consumption, leaner cuts of red meat are better for the heart than fattier cuts.
According to one study
According to Trusted Source, adding lean red meat to the diets of 100 women aged 60–90 helped them gain weight and increase strength by 18% while doing resistance training.
5 – Nuts and nut butter
Regularly eating nuts can help a person gain weight safely. Nuts make an excellent snack and can be incorporated into various dishes, including salads. However, the most health benefits come from raw or dry roasted nuts.
Nut butter without added sugar or hydrogenated oils can also be beneficial. However, the nuts themselves should be the only ingredient in this butter.
6 – Bread made from whole grains
These bread are high in complex carbohydrates, contributing to weight gain. In addition, some contain seeds, which provide additional benefits.
7 – Supplemental protein
Athletes looking to gain weight frequently use protein supplements and resistance training to increase muscle mass.
Protein supplements can be purchased online. They could be a cheap way to consume more calories and gain weight.
8 – Salmon
Six ounces of salmon contains approximately 240 calories.
Salmon is also high in healthy fats, making it an excellent choice for those looking to gain weight.
It also contains various nutrients, including omega-3 fatty acids and protein.
9. Dried fruits
Dried fruits are high in nutrients and calories, with a quarter cup of dried cranberries providing approximately 130 calories.
dependable source
Dried pineapple, cherries, or apples are popular choices. Dried fruit is widely available online, or fresh fruit can be dried at home.
10 – Avocados
Avocados are high in calories, fat, vitamins, and minerals.
11 – Dark chocolate
Dark chocolate contains a lot of fat and calories. However, it is also high in antioxidants.
A person looking to gain weight should choose chocolate with at least 70% cacao content.
12 – granola bars
Cereal bars can provide cereal’s vitamin and mineral content in a more convenient form.
Individuals should seek out bars that contain whole grains, nuts, and fruits.
Avoid those that have a lot of sugar in them.
13 – Cereals made from whole grains
Many portions of cereal are vitamin and mineral fortified.
On the other hand, some are high in sugar and low in complex carbohydrates. These are to be avoided.
Choose cereals with whole grains and nuts instead. These are high in carbohydrates and calories and nutrients like fiber and antioxidants.
14 – Eggs
Eggs are high in protein, healthy fat, and other nutrients. The yolk contains the majority of the nutrients.
15 – Fats and oils
Oils derived from olives and avocados provide calories and heart-healthy unsaturated fats. A tablespoon of olive oil contains approximately 120 calories. dependable source
16 – Cheddar
Cheese is high in fat, protein, calcium, and calories. Therefore, full-fat cheeses are recommended for people who want to gain weight.
17 – Yogurt
Protein and nutrients can also be obtained from full-fat yogurt. However, flavored yogurts and those with lower fat should be avoided because they frequently contain added sugars.
A person may want to add fruit or nuts to their yogurt.
18 – Pasta
Pasta can be a calorically dense and carbohydrate-rich way to gain weight healthily.
Avoid bleached pasta in favor of whole-grain pasta.
19 – Additional starches
Starches aid in the muscle growth and weight gain of some foods already mentioned. However, they add bulk to meals and increase calorie consumption.
Other starch-rich foods include:
- potatoes
- corn
- quinoa
- buckwheat
- beans
- squash
- oats
- legumes
- root vegetables in the winter
- potatoes dulces
- pasta
- whole-grain cereals
- whole-grain breads
- granola bars
Starches provide energy in the form of glucose in addition to calories. Glucose is stored as glycogen in the body. According to research by trusted Sources, glycogen can improve performance and energy during exercise.
Takeaway
The foods listed above can assist a person in healthily increasing their calorie intake. In addition, this will assist a person in gaining weight safely and efficiently.
