Best Foods and Tips for Weight-Gain Diet

Monday September 19, 2022 at 7:50 am

When one thinks of dieting, the image that keeps to mind is of a person trying to lose weight. And that is natural as well since most people struggle with excess weight. However, sometimes people take up balanced diets to add weight. Now, that doesn’t necessarily translate into eating everything that is prohibited to those trying to lose weight – one wants to gain weight but healthily, by building muscles. It is exactly for that kind of weight-gain, that this article brings its suggestion. Just keep on reading to learn about the best way of gaining weight through a good and healthy diet.

Let us get started:

1. Homemade protein smoothies

The first and one of the most important weight-gain food items is protein smoothies. Proteins are essential nutrients if one wants to build muscles. However, these protein smoothies must be homemade as those available on the market contain a lot of sugar – and loss too much of their nutrient value to increase flavor. A decent smoothie should not have more than 500 or 600 calories and should have a lot of proteins. Moreover, you can also check out our article on the 3000-calorie diet here!

2. Milk or whey

One of the most important food items for people trying to gain weight is milk. As everyone knows, whey – the key ingredient in protein supplements is extracted from milk. However, milk can be a better item than whey as it is less likely to lead to problems like acne which is a common side-effect of whey, and is a more well-rounded diet than whey which is mostly protein. A single glass of milk can be enough for most low or moderate workout plans – one can easily drink it as a part of a smoothie too. Here, it must be noted that though animal milk is far better, plant-based milk is a close enough alternative, and, thus, even people who are lactose intolerant, vegan or vegetarian have good options.

3. Rice

The next golden food item that can easily be a part of one’s weight-gain diet is rice. One can not gain weight solely with proteins, if one must build muscle one must exercise and burn calories – and that requires having calories to burn in the first place. Now though the modern world is not lacking in food items that can help one burn calories, rice makes it to this list since it cost little, is convenient to eat, can make part of the diet, and can be altered to various tastes with ingredients and contain easily burnable carbohydrates (instead of difficult-to-burn fats). Rice is rich in calories – one doesn’t need to eat a lot of it to have enough calories. It should be combined with other kinds of food items such as smoothies to ensure that one doesn’t end up eating too many calories to easily burn them.

4. Nuts

Nuts and nut butter are deciduous – what’s more, they are a perfect source of proteins and carbohydrates in condensed form. They can be a perfect addition to the diet of someone trying to gain weight. Also, do check out our articles on how many calories you should consume in a day.

5. Red meats

If one is not vegan, vegetarian, or otherwise indisposed to eating meat, red meats are another excellent food items that can be safely added to one’s diet. One can also vary the protein and calorie content by going for lean or fatty slices. Leaner slices have a higher content of protein while fat slices are mostly calories. The real reason red meat has made to this list is that it can act like a catalyst for protein synthesis – that is the process by which proteins are used by the body for creating new tissues (that is, muscles in this case).

6. Potatoes

The next food item to make it to this list is potatoes. Potatoes are rich in carbohydrates while being low on fat – thus they provide readily burnable calories. They tend to increase glycogen which is far more readily burnable by the body during extensive exercises than other forms of calories. Additionally, they cost little compared to some of the food items on this list.

The above list contains only some of the best weight-gain food items, the list is too big to be contained here. However, any calorie-rich meals should be accompanied by exercises to ensure that those calories won’t add to harmful belly weight.

Also, if you plan to loose weight you can check out our relevant articles here!

Frequently Asked Questions (FAQs)

There are several questions people ask that relate to weight-gain diet options. The following are some of the most frequently asked questions (FAQs) on this subject:

Question: What are some of the smoothies one can make at home? What if one is lactose intolerant?

Answer: Chocolate banana nut shake, Vanilla berry shake, Caramel apple shake, Vanilla blueberry shake, Super green shake, etc. are some of the powerful protein smoothies. Some milk replacements can be used by people who are lactose-intolerant, vegetarian, or vegan. Soya milk and peanut butter can make nice substitutes. Soya-based proteins have 8 out of 9 vital amino acids that make up what is called proteins. Quinoa is another plant-based food that contains all 9 of them.

Question: What are some of the things to be kept in mind while taking a diet to gain weight?

Answer: The following are some of the things to be kept in mind while consuming the above food items in trying to gain weight:

  • While consuming a high amount of protein, one must exercise daily to enable the body to use this protein. Diet is not enough by itself for developing muscles.
  • People with pre-existing health conditions, on medication, or sensitive health should consult a doctor before making any changes to their diet. The same applies to pregnant or breastfeeding women.
  • The above information is for general purposes only and may not apply to the specific case of the reader.

If the reader has any other questions, they should feel free to ask them in the comments below.

The Bottom Line

One can easily wrap up the above discussion by concluding that by combining the right kind of diet with regular and rigorous exercise, one can develop a healthier body with weight gain in the right places and form of muscles.

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