According to WHO, 462 million adults are underweight, and the primary cause is a lack of proper nutrition. If you are underweight, your body may not be getting enough nutrients from the food you eat.
But the good news is! You can still put on weight by eating these best weight gain foods.
How to Get Started
Gaining weight is harder for some people. They don’t know what foods to eat and the number of calories they need. For you to gain weight, you need to consume more calories than you burn. But factors like; physical activities and BMR affect your calorie needs. Use this online calorie calculator to determine the amount of calorie you need.
Next, build a meal plan that will sustain your calorie needs. The trick is to create a meal plan that supports healthy weight gain.
Here is a list of the 8 best weight gain foods to include in your meal plan.
How to Gain Weight When You Have A Fast Metabolism
- Potatoes and Other Starches
Potatoes and other starches are an easy and cost-effective way to put on weight. They are among the best weight gain foods because they are rich in calories. Some healthy sources of starchy carbs are;
- Oats
- Beans and legumes
- Irish potatoes and sweet potatoes
- Quinoa
- Corn flour
- Buckwheat
- Pasta
- Wholegrain bread
- Cereal bars
- Wholegrain cereal
These foods are high in calorie, therefore, helps you put on weight. Apart from facilitating weight gain, these foods increase your muscle glycogen stores. You may try out different food ideas with these foods. For instance, combine roasted sweet potatoes with avocadoes, red onion, spinach, and salt.
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Milk
Milk contains a mix of carbs, fats and protein. Since milk is protein-packed, it is an excellent drink for gaining weight and building muscles. A combination of milk, oats, and ripe bananas makes a nutritious breakfast for you. You may also add milk to your smoothies, cereals for perfect weight gain. However, take caution when taking milk because some people are lactose intolerant.
- 3. Avocadoes
Avocadoes are high-fat food suitable for weight gain. One medium avocado provides around 230 calories, 19 grams of fat and 12 grams of fibre. A simple way to enjoy avocado is to mash it and spread it on your bread, or include it in your smoothies’ recipes. Otherwise, if you don’t like any of these ideas, eat them plain.
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Whole Eggs
Eggs are one of the best weight gain foods. They provide your body with high-quality protein and healthy fats. They also have minerals and vitamins, which are essential for your body functions. Most of the nutrients are found in the yolk. So you need to eat whole eggs for weight gain. Eggs are versatile, thus can be cooked in different ways. You scramble, fry, boil or even make a delicious omelette. Also, you can include them in your salads and desserts. You may have them in your breakfast, lunch or dinner.
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Homemade Protein Smoothies
Are you having trouble gaining weight, and you’re wondering what drinks to include in your diet? Homemade protein smoothies are among best weight gain foods. Not only are they nutritious, but calorie-dense. They are also healthy because you decide on the ingredients to include in your smoothies.
When putting together your recipes, ensure you add the form of fats, carbs and proteins. Tweak your recipes as per your needs.
Here are a few lists of smoothies’ ingredients;
- Peanut butter and banana smoothie: Combine 2 banana, 1 cup of plain vanilla yoghurt, and 1 tablespoon of peanut or another nut butter.
- Strawberry avocado smoothie: Combine 1 avocado, 1 cup of milk, 1 scoop of protein whey and a cup of strawberry, sweeten if needed.
- Vanilla blueberry shake: Combine 1 cup blueberries, 1 scoop of vanilla whey protein, 1 cup of plain vanilla yoghurt, and sweetener if needed.
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Rice
Rice is one of the most staple food in the world. It is also a low-cost carb that can help you gain weight. A cup of cooked rice can provide you with about 204 calories and some little fat. Rice is also a filling food because it is a high-calorie food, and with a single serving, you get full. It is the best weight gain foods choice for you, especially if you have a poor appetite.
To facilitate weight gain, prepare your rice and combine it with proteins, vegetables or healthy fats foods. You can fry your rice and add some sauces, or fry your rice together with chicken or meat.
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Nuts and Nut Butters
If you’re looking to add on some extra pounds, nuts and butters are your best weight gain foods. Nuts are calorie-dense, and with a handful, you get a hundred calories. To increase your calorie intake, add nut butters to smoothies, yoghurts, or crackers. For example, you can add peanut to your banana, milk and avocado smoothies. You can also spread peanuts on your bread during breakfast.
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Yoghurt
Yoghurt is a conveniently healthy and convenient weight gain snack. It has excellent nutritional value because it contains carbs, fats and proteins. 200ml of yoghurt servings contains 165 calories and 15 grams of protein. You may add high-calorie snacks to help healthy weight gain. Some of these snacks recipes are; Combine yoghurt with fruits, either fresh or dried fruits. Some of these fruits are grapes and strawberries. Alternatively, add seeds, honey, granola or nuts. Additionally, use yoghurt to make smoothies.
Bottom Line
Gaining weight can be a challenge, but you can achieve your goal with the right foods and calorie needs. The real challenge is to remain consistent with hitting your daily calorie and macro goals. Incorporate these best weight gain foods in your meal plans and stick to them. Soon you will notice changes, and you will fall in love with your new self.