While some individuals continuously strive to shed excessive fat, others face incredible challenges in gaining weight. Surprisingly, junk food doesn’t work for those who struggle to gain weight. The solution is simple – consume foods rich in healthy fats and proteins, such as milk, avocados, nuts, or salmon. Adding these items to your diet as snacks, toppings, or main dishes can help you gain weight. Moreover, when you combine them with regular exercise, they will assist you in building muscle.
1. Specialty Milk for Stamina and Vitality
Milk contains proteins, carbohydrates, and fats, as well as calcium and various vitamins, including casein and whey proteins. Research indicates that drinking skim milk after a workout helps build muscle more effectively than a soy-protein beverage. If you’re not into training, just enjoy one or two glasses of milk with your meals.
2. Homemade Protein Smoothie as a Healthy Alternative to Store-Bought Smoothies
There is a wide variety of smoothies; some are used for weight loss, some for weight maintenance, and others for weight gain. It’s better to make your homemade smoothie since store-bought ones typically contain excessive sugar and minimal nutrients. You only need the right recipe and quality ingredients. For instance:
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- Chocolate banana nut shakes: Blend 2 cups (470 ml) of milk with 1 banana, 1 scoop of chocolate whey protein, and 1 tbsp (15 ml) of nut or another nut butter.
- Vanilla berry shake: Combine 2 cups (470 ml) of milk with 1 cup (237 ml) of fresh or frozen mixed berries of your choice, ice, 1 cup (237 ml) of high-protein natural yogurt, and 1 scoop of vanilla whey protein.
3. Avocados for Maintaining Strong Muscles
Avocados champion healthy fats. This exceptional food is incredibly nutritious and offers significant health benefits. It doesn’t contain many calories, but it’s one of the best choices for weight gain. One avocado is packed with 332 calories, 29 grams of fat, and 17 grams of fiber. It’s also rich in vitamins (such as C, E, and K) and should be added to your salads and sandwiches if you’re on a weight-gaining journey.
4. Red Meat for Building Muscle Tissue
Red meat provides everything you need to gain weight and build muscle. First, it contains leucine and creatine, essential nutrients for muscle protein synthesis and the development of new muscle tissue. Second, it combines protein and fat to aid weight gain. Note: Overconsumption is unhealthy, but lean cuts are better for your heart than fatty cuts.
5. Meat Jerky for a Convenient Snack
Meat jerky is a protein option for when you’re busy and on the move. Most of the fat is removed during the jerky-making process, which means you’re only getting calories from the protein in the meat. Ensure you consume high-quality naturally prepared jerky with no additives and minimal salt content.
6. Soybeans for Blood Oxygen and Post-Exercise Recovery
Soybeans provide a good source of vitamin K, iron, and phosphorus. Iron stores and transports oxygen in our blood and muscles. One cup of boiled soybeans contains 298 calories, 29 grams of protein, 17 grams of carbohydrates, and 15 grams of fat. Additionally, soybeans are excellent antioxidants and help improve recovery after exercise.
7. Tofu for Optimal Muscle Function
Tofu, made from soy milk, is used by some as a meat substitute and is considered a good dietary option for vegetarians and vegans. Soy protein in tofu is one of the top plant proteins you can find.
8. Salmon and Oily Fish for Healthy Essential Fats
Fatty fish serves as another excellent source of high-quality protein and healthy fats. Fish like salmon and trout help not only in building muscles but also benefit the overall body due to their omega-3 fatty acid content. Combine it with rice and vegetables for a complete meal.
9. Scallops for a Low-Fat Meal
To add more protein to your diet without consuming too much fat, scallops are your best choice! Scallops contain a lot of protein with minimal fat. For example, 100 grams of scallops have 15 grams of protein with just a fraction of a gram of fat.
10. Tilapia for Healthy Blood
Tilapia may not contain as many omega-3 fatty acids as salmon, but it is rich in protein. Additionally, this fine fish contains plenty of vitamins like B12 and selenium. Vitamin B12 supports the health of your red blood cells and nerves, which is essential for performing muscle-building exercises.
11. Whole Eggs as Antioxidants
Eggs are among the best when it comes to healthy muscle-building foods, and many athletes and bodybuilders will agree. Eggs combine high-quality proteins and healthy fats. Almost all the essential and beneficial components in eggs are found in the yolk. If you’re not averse to eggs, you don’t have to limit yourself and can consume at least 3 eggs every day if you wish, as they are exceptional!
12. Brown Rice for Plenty of Calories with Minimal Fat
Brown rice is a whole grain, and it’s higher in fiber, vitamins, and minerals than white rice. Just one serving of brown rice can provide you with carbohydrates, calories, and very little fat. It is straightforward to incorporate into your diet, and when combined with protein-rich meals and vegetables, it helps you gain weight and build muscle. Consume it in moderation: Consuming too much brown rice can be hazardous due to its potential arsenic and phytic acid content. Arsenic could cause toxicity, and phytic acid reduces the absorption of zinc and iron.
13. Nuts and Nut Butter as an Energy Source
Nuts and nut butter are perfect for anyone looking to gain weight. Almonds are filled with calories, protein, and healthy fats. As for nut butter, it’s better to choose 100% nut butter and add it to any snack you like, such as sandwiches.
