8 Foods That Are Best for Gaining Weight Healthily

Nutrient-rich diet food can improve overall health and wellness. Also, it helps with weight management and a healthy lifestyle. These include lean protein and lentils.

Gaining weight or building muscles can be a matter of challenge for most people as losing weight for others.

To initiate the weight-gaining process, the person needs to consume more calories than the body requires daily by having more frequent and smaller meals.

For successful and safe weight gain efforts, you have to add particular food items to your routine diet that can provide additional calories, proteins, and other nutrients.

Here we are sharing the best 8 food items that will help you to gain weight healthily and beneficially.

1. Eggs

Eggs are significantly packed with high-quality protein that supplies rich nutrients your body needs to gain muscle mass.

As a complete protein source, eggs have all 9 necessary amino acids that play crucial roles in body growth, development, and growth.

A study based on overweight 50 people shows that consuming eggs and buttermilk in a breakfast meal boosts the participant’s feeling of fullness for the subsequent 4 hours rather than having cereal, orange juice, and milk.

In similar to that, another study including 48 adults found that people who contain protein from eggs and high-fiber foods in their breakfast feel more satiety than people with low-fiber cereal and milk.

2. Rice

A weight gain diet might include rice as a quick and inexpensive source of carb consumption. 204 calories, 44 grams of carbs, and hardly any fat found in just 1 cup of cooked white rice.

Just with a single serving of rice, you can gain a high amount of carbs and protein that can help you have a higher food intake, especially in the scenario when you are not so hungry or feel full quickly.

Another well-liked way is to cook a large pot of rice, store it in a fridge, or freeze individual portions and then mix it with other various proteins and fats throughout the week. To sustain frequent and small meals throughout the day, rice might be something of a staple.

3. Fish

Fish is one of the great sources to get high-quality protein, fatty acids, and other necessary nutrients. In addition to assisting you in weight management, this blend keeps you feeling full for longer.

On the other side, fish and other seafood are also able to provide a significant amount of iodine, which is vital for managing healthy thyroid function and metabolism.

4. Potatoes and other root vegetables

Potatoes and various other root vegetables have several healthy benefits that would be excellent for shedding pounds and maintaining a healthy body.

Boiling white potatoes received the highest score according to a scale called the Satiety Index, which analyzes how filling certain foods are.

If you let potatoes cool after boiling, they can produce a lot of resistant starch, which is similar to fiber and has been associated in animal studies with weight loss.

5. Cottage Cheese

If someone is on his weight-gaining journey, and searching for the easiest way to boost protein intake, then consuming cottage cheese is the perfect option. It also plays a role in forming and maintaining muscle mass contains a lot of calcium and is quite filling.

There is more research needed in this domain, however, calcium consumption and body weight may be interconnected.

6. Homemade Protein Smoothies

Protein smoothies prepared with home remedies can be immensely nutritious and productive in weight loss processes.

As you make smoothies yourself you can have full control of ingredient consumption. Here we have suggested some delectable variations that you can try. If you have a problem with lactose allergy, then you can combine each with 2 cups (470 ml) of soy milk or dairy milk. Compared to other milk replacements, they have more nutrients and calories.

• Chocolate Banana Nut shake: Blend of 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 ml) of peanut butter

• Vanilla Berry Shake: Blend 1 cup of fresh or frozen mixed berries, ice, 1 cup of high protein, milk greek yogurt, and one scoop of vanilla whey protein.

• Super Green Shake: Blend of 1 Avocado, 1 banana, 237 ml of pineapple, and a scoop of unflavored or vanilla whey protein.

Each of the above-described smoothie combinations offers 400-600 calories an enormous quality of protein, and many other essential vitamins and minerals.

7. Fruits

Certain fruits have properties that can help people to maintain a healthy weight.

Naturally, fruits have low energy density and are loaded with vitamins, even if they contain natural sugar. Moreover, the fiber in them drops down the releases the sugar into the bloodstream.

Consuming various fruits, especially the ones that are seasonally available and of multiple colors, is recommended frequently.

8. Chia seeds

High in fiber and nutrition, chia seed might help people to feel of fullness.

As per the study conducted on 24 adults in 2017, As a mid-morning snack, people who consumed 7 or 14 grams of chia seeds with yogurt reported feeling more satisfied and ate less in lunch.

Additionally, Chia seeds contain a lot of omega-3 fatty acids, which may help with weight management.