Do you find gaining weight or adding muscle difficult? Being underweight or a skinny guy can be just bad as being obese. I know how being a skinny guy kill your confidence and your self-esteem.
If you want to gain weight and muscle you have to consume high-calorie healthy foods. This article lists 10 of the best healthy foods that will help you gain weight fast for men and women.
1. Nuts and Dry Fruits
If you’re trying to gain weight fast in a healthy way and get the sexy look, start eating nuts and dry fruits! You can consume 200 calories by just eating a 1/4th cup of dry mixed nuts.
The best part about consuming nuts is that the total calories of nuts come from a healthy distribution of protein, fats, carbs, and fibers, which may increase your daily calorie intake needed to gain weight.
Since they are very calorie-dense, just two handfuls per day as a snack can easily add more calories to your diet and make you able to gain some healthy weight.
Oatmeal has a position on just about every list of healthy foods you can find.
Oats are another good carb source to help you gain weight and a great source of high-quality protein that will help you put on some weight and muscle mass. Oats are also a great way to get important nutrients and fiber and boost your calorie intake.
Avocados are loaded with healthy fats, they are also calorie-dense and therefore a great food you can add to your diet for quicker muscle and weight gain.
Just one large avocado provides around 322 calories, 29 grams of fat and 17 grams of fiber. Avocados are also loaded with vitamins and minerals.
Avocados can be added to many different meals for extra calories or eaten on their own as a healthy and quick snack.
Granola is an excellent source of carbs, calories and nutrients.
You can make your own granola with any combination of dry whole grain cereals, seeds, dried fruits, and nuts and serve it as a breakfast or even as a snack when you’re on the go on a busy day.
Since it’s loaded with good-for-you nuts and oats and good calories, eating granola can be a great way to gain weight fast.
5. Full-Fat Yogurt
Beyond being delicious, eating full-fat yogurt can help you gain weight. Including a well-balanced mix of protein, carbs, and fats, Full-fat yogurt is great on its own or as an ingredient that you can add to many healthy weigh-gain recipes.
6. Healthy Oils
One of the easiest to add more calories to your diet is by adding extra fat to your food, but you have to choose what is good for you. Olive oil is rich in healthy monounsaturated fatty acids.
When it comes to weight gain, focus on healthy oils like olive oil. A tablespoon of olive oil contains 116 calories and 14 grams of fat.
You can use it for cooking and baking or you can just stir some into your meals to get the benefits.
7. Protein Shake
If you’re trying to get bigger and gain weight fast, adding a super high-calorie protein shake to your diet will help you consume a lot of calories easily and fast.
These protein shakes are packed with tons of macronutrients and micronutrients you need to gain weight fast while staying healthy.
Protein shakes are such an easy way to consume more calories, it’s far easier to drink several of those high calorie shakes instead of relying on just whole food especially if you’re not feeling very hungry after your workout. Shakes may be an easy option
8. Salmon and Fatty Fish
Fatty fish is a great source of high-quality protein and important healthy fats. Although calories play a key role in weight gain, protein also plays an important part in weight gain process.
Fish is a high-protein food, which is also a source of essential fatty acids, vitamin D, zinc and other nutrients.
Just one 6-ounce fillet of salmon provides around 350 calories, 4 grams of omega-3 and 34 grams of high-quality protein to help you gain weight and muscle and stay healthy.
9. Whole-Grain Bread
Whole-grain bread is a good source of carbs, vitamins, and minerals to help you gain weight and muscle mass. The carbs present in whole-grain bread help replenish your glucose and glycogen stores. As a result, you will feel more energized and less tired throughout the day.
You can make healthy and delicious meals that will help you gain more weight by just combining bread with protein sources like eggs and meat.
10. Whey Protein Powder
However, a lot of us can find it a little bit difficult to get enough protein on a daily basis. That’s why if you find it a little bit difficult and challenging to get enough protein through your diet, taking a protein powder supplement would be a great idea to boost your gains.
A scoop of the typical whey protein provides you with about 20-25 grams of protein (about as much as 100g chicken breast). That’s why, Whey protein supplements can be an easy way to reach your protein requirements on a daily basis.