To gain weight, you need a balanced diet consisting of protein, healthy fats, and complex carbohydrates. To gain weight, it is better to use calorie-dense foods and even construct your day and your week around 5-6 meals daily! Do not miss meals; drink plenty of fluids, consider adding extra calorie-dense extras to each meal.
Homemade Protein Smoothies
Making protein smoothies homemade is a healthy way of gaining weight. You control what goes into smoothies and you can add calories, in the manner you wish. Here are some smoothie mixtures that are great tasting.
Dairy milk.
If gaining muscle is your goal, milk is a great protein supplement because it contains both casein and whey proteins. In a 2018 review article on different forms of supplementation research, the authors stated research shows that cow’s milk can help you gain muscle when combined with weight training.
Rice
Rice is an easy, inexpensive carbohydrate that can be included in your weight gain meal plan. A 1 cup (158 g) serving of cooked white rice is worth 204 calories, 44 g of carbohydrates, and almost no fat. Rice is also quite calorie dense, so you can obtain a significant dose of carbohydrates and total calories in just one serving,
Nuts and nut butter
Just one small handful of raw almonds has about 170 calories, 6 g of protein, and 15 g of fats. Nuts have a lot of calories packed into them so just two handfuls can be added to a meal or consumed as a snack which could easily add up to hundreds of calories.
Red meat
Red meat, whether it be beef or pork, is probably one of the better muscle-building foods. Leucine is the essential amino acid needed to stimulate muscle protein synthesis and add new muscle tissue. When looking at red meats, they are a natural source of dietary creatine which is an essential compound for overall muscle growth, size, strength, and health
Dried fruit
Dried fruit is a nutritious quantity of calories, antioxidants, and micronutrients Dried fruit is very high in fiber, and they are generally going to lose very little in vitamins and other minerals when dried Dates are a highly nutritious and fiber filled antioxidant rich snack that is also versatile and very easy to prepare for a nutrient-dense high-calorie snack Dried fruit also mixes/ pairs well with nuts or whole plain Greek yogurt to give a good combo of quality fats, high quality proteins and other essential nutrition.
Conclusion
Calories from more foods; the use of quality, varied nutrient-rich foods will be the primary focus to support health and lean muscle mass. Adhering to a meal regimen with portion control and a mixture of proteins, complex carbohydrate, and healthy fats, along with daily intentionally timed snack and liquid caloric options, will support healthy weight gain most effectively.
Frequently Asked Questions
Q. Which diet is most effective for weight gain?
A traditional diet and lifestyle with lots of calories, that is, lots of protein, healthy fats, and complex carbohydrates represents the best diet for healthy weight gain.
Q. How many calories are in 2 eggs?
Two eggs equal about 148 calories. One large egg contains on average 72 – 78 calories each. Therefore two large eggs would approximately equal 144 – 156 calories.
Q. Is rice high in calories?
Rice is high in calories, especially compared to most staple foods. Rice, in general, is commonly in the range of calories depending on rice type and how the person consumes it.
Q. How many calories are in dal?
Dal that has been cooked usually can be somewhere between approximately 150 and 200 calories for one cup, though this can vary with the type of dal and eating style, that is it can vary with the quantity of vegetables etc.
Q. How much protein is in one banana?
While bananas aren’t a good source of protein they provide some protein like all whole foods, as well as carbohydrates, fiber, potassium, and various other nutrients.