Gaining weight is as difficult and complex as the process of losing it.
All you need to do is go opposite like when you are at losing the weight you subtract the amount and certain food items from your diet,
And when you are up to gaining weight you have to add certain food items to your diet and you’re good to go.
Here I will be sharing some food items with you which may help you building muscle by adding volume to it and gaining weight.
Eating items rich in proteins
In this I’ll be referring some food items which could be easily available and makable at home , also provide strength to your body .
Protein is considered as an essential and important micro-nutrient which is very important in promoting weight gain and building muscle safely.
A meal rich in proteins can significantly improve your weight gain process , also save you from extra unwanted calories.
Like you can make smoothies which are enrich in protein and help you in gaining weight-
You can make protein smoothies at home very easily and they are healthy as well as good on tongue.
Making smoothies is the most easiest and the healthiest thing you can offer to yourself
Like you can make
- Banana shake
Banana shake is very easy to make all you need is a cup full of milk, 2 bananas put them in a mixer and grind them and you are good to go.
Can choose any green vegetable available as per the season ex- spinach
Take spinach , can add any seasonal fruit to it like banana , pineapple add little water to it , also you can give it a twist by adding things as per your liking and then grind it and here you are ready with a healthy drink.
3.Add milk and nuts , grind it and you are all set for another healthy drink.
These smoothies are the best, easy and healthy way to achieve your goal.
Milk is considered as the complete diet as it contains all the essential requirement one needs through out a day.
It offers carbohydrate , fats including proteins.
It is another good and best source by which you can accelerate your process of gaining weight.
Nuts are rich in minerals , good fats and essential in order to accelerate the process of weight gain.
One who is looking for weight gain must consider adding nuts to your snack .
As per many research , we can conclude that red meat is considerably beneficial in process of gaining weight.
Steak of red meat has leucine & creatine both.
It also contain many significant nutrients which are essential in boosting your muscle mass, as they contains essential protein , fats etc.
salmon may be the good choice in order to achieve desired weight as it is rich source of healthy fats, essential nutrients and most importantly omega-3 protein.
As per the data , 6 ounces of salmon is known to contain atleast around 239-240 calaries.
Yogurt , full in fat is known to provide essential nutrients and ample amount of protein.
And in order to make it more tasty and far more healthy you can add some fruits and nuts to it.
Cheese has considerably good amount of protein , essential nutrients , calories and calcium as well which can contribute in accelerating the process of gaining weight.
All Pulses are considerably certain and essential source of protein especially moong and urad dal .
They can be easily cooked and will provide healthy and safe protein intake.
Dried fruits are known to provide rich nutrients and essential calories.
You can prefer kismish, dried pineapple ,apples & cherries.
Eggs are the rich source of protein, nutrients and essential fats.
And the most healthy part of the egg is yolk.
Must add it to your diet in order to fasten the process of weight gain.
If you are a athlete and looking for weight gain at a faster phase then do consider taking protein supplement to boost mass of the muscle coupled with your weight resistance training.
Starches are available in many food items which also known to increase your weight gain and boost muscle mass.
Food item considered rich in starch-
- Baby corn
- Sweet potatoes
- Whole grain cereals
- Rice …etc.
Starch are known to provide energy to the body in form of glucose and add calories to body.
Above mentioned food items are known to increase the calorie intake in considerable amount and will help you in gaining weight in efficiently healthy way.