Gaining weight or adding muscle can be just as difficult as losing weight is for others. However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.
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In a nutshell:
Rice is a convenient, low-cost carb source to help you gain weight.
Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbs, and very little fat.
Rice is also fairly calorie-dense, meaning to say,
You can easily obtain a high amount of carbs and calories from a single serving.
2. Butter and nuts
Butters and nuts are perfect choices if you’re looking to gain weight.
One small handful of raw almonds (1/4 cup) contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats.
Since nuts are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
3. Dark chocolate
Like other high-fat foods, dark chocolate has a very high-calorie density, meaning it’s very easy to get many calories from it.
Each 100-gram (3.5-ounce) bar with 60–75 percent cacao solids has around 600 calories and is packed with micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants.
Like dark chocolate, cheese is also high in calories and fats.
An ounce of cheddar cheese (28 grams) has exactly 110 calories and 7 grams of protein.
One ounce is smaller than you think it is. An ounce is about the size of a pair of dice.
Since cheese is very tasty, you can incorporate it into most dishes and easily add several hundred extra calories.
5. Whole eggs
Eggs provide a great combination of high-quality proteins and healthy fats. Each large raw egg weighs 2 ounces and has about 74 calories.
It’s also very important to eat the whole egg. Almost all of the beneficial nutrients in eggs are found in the yolk.
As long as you don’t have an intolerance to eggs, there’s no need to limit your egg consumption.
6. Red meats
Red meats are probably one of the best muscle-building foods available.
For example, 6 ounces (170 grams) of steak contains around 5 grams of leucine.
Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.
It also contains 456 calories and nearly 49 grams of protein.
In addition, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle-building supplement.
Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight.
7. Starches and potatoes
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.
Not only do potatoes and other starches add carbs and calories to help you gain weight, but they also increase your muscle glycogen stores.
Glycogen is the predominant fuel source for most sports and activities.
Salmon and oily fish
Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.
Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well-known.
Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients.
You can get many different types of dried fruit, and they all have naturally high sugar content.
This makes them great for gaining weight, especially since they’re convenient to eat and taste great.
Whole grain bread
Whole-grain bread is rich in starch and can definitely help you gain weight fast.
You can make some very simple, high calorie, and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese.
When purchasing bread, aim for natural whole grain and seeded breads, it is imperative to buy whole grain which is high in fiber.
Moreover, bread is one of the major sources of starch which is also rich in glycogen like potatoes, they can help you build muscle.
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