Want to know how to gain weight without harming your health?
In this article, read more about foods to help you gain weight fast.
First, your meals should be frequent, varied, and caloric. So, you need to eat five to six times a day, small meals that contain many calories and nutrients as possible. Add extra snacks, for example, before bed.
That doesn’t mean eating unhealthy food and sugar, you need to eat more protein and complex carbohydrates. Increase intake of grains, dairy products, nuts (including peanut butter), and meat.
Nuts – almonds, walnuts, hazelnuts, cashews, peanuts
Nuts are the most important foods to help you gain weight fast. They are caloric and small, so while eating them, you do not have the impression that you have eaten more calories. They are rich in nutrients, antioxidants, vitamins, minerals, and omega-3 fatty acids, which are valuable for the immune system, for the work and production of hormones, and the work of the central nervous system.
Dried fruits – raisin, dates, prunes, apricots, and more
Dried fruit contains a lot of vitamins, minerals, enzymes, natural sugar, and is an exceptional source of extra calories.
To gain weight quickly, you need to eat raisins, figs, cranberries, dates, prunes, apples, apricots, peaches, pineapples, and bananas.
Milk and dairy products – yogurt, cheese, sour cream
Milk and dairy products, especially those that contain more fat, are ideal foods to help you gain weight fast. Dairy products are rich in vitamins A and D, and the essential calcium necessary for your bones, above all.
Peanuts are very high in calories, but it contains a lot of vitamins, minerals, unsaturated (healthy) fats (about 48 g of fat per 100 g), dietary fiber (8.5 g per 100 g), protein (about 26 g per 100 g), and many “phytonutrients”.
Start your day with delicious peanut butter that goes well with toast and whole grain bread. This kind of breakfast will provide you with energy that will start your body and metabolism healthily, whereby useful substances will deposit in the muscle mass, not in the fat tissue.
Salmon is one of the highest quality foods in the diet. It is a popular fatty fish that can prepare in several ways, and thanks to the amount of fat, it is always juicy and tasty. Salmon fat is one of the most important quality factors that this fish provides and don’t worry, these fats are good for your heart. Mankind has been enjoying salmon since it realized the existence of this fish.
One serving of 100 grams of salmon gives you enough protein, which makes salmon an ideal food choice if you want to gain weight.
Salmon is rich in B-complex vitamins. 100 grams of salmon satisfies about 11% of your daily potassium needs. Selenium is a mineral that can only found in certain foods. Salmon is rich in selenium, and in the amount of 100 grams, you satisfy about 60% of the daily needs of this mineral. Selenium is beneficial for bone health.
By using salmon in diet, you will not only gain the desired weight but will provide your body with the necessary and rare vitamins and minerals.
Whole grains – rice and oats
Although oats contain complex carbohydrates, which provide a slow release of energy, this food is also an excellent source of protein because 100 grams provides 10 grams of protein. Therefore, great foods to help you gain weight fast. Like oats, rice is primarily a source of carbohydrates, also brown rice contains adequate levels of protein.
It contains a complex of vitamin B, vitamin E, almost all minerals, plant fiber, protein, and healthy fats. Integral rice is rich in manganese, selenium, phosphorus, and magnesium. It contains several essential amino acids. The core of rice cereals contains complex carbohydrates that have a beneficial effect on metabolism.
Red meat is an effective food that helps you gain weight. It contains a sizeable amount of iron and protein. To gain weight healthily, pour red oil with olive oil and bake in the oven. Avoid combining red meat with saturated fat – it’s not a healthy way to gain weight.
The avocado fruit is delicious, soft, and will be your love at the first bite. There are between 70 and 88 percent of them in each fruit, which is about 20 times more than other fruits. This information should not surprise or frighten you, because it is about healthy and monounsaturated fats and oleic acid. Therefore, this useful fruit is a significant factor in preventing the appearance of bad (LDL) cholesterol in the blood, because it increases good (HDL) cholesterol. Also, avocado helps you gain weight because of its high caloric value.
If you follow any of the prescribed diets, consume this exotic fruit. It will help you gain weight, without burdening the digestive system. Besides fat, avocados contain a lot of protein, so you will have enough strength and you will not exhaust. Another very useful feature for avocado fruit is that it is rich in beta-carotene, which is a powerful antioxidant. Pay attention when you eat this gift of nature because this useful substance concentrates in the dark green part, which is closer to the bark.
This is significant news for gourmets who enjoy apples, pears, bananas, pineapples, mangoes, plums, peaches, apricots, and other fruits. Fruits are rich in natural sugars that are not harmful to health and are the best foods to help you gain weight fast. You can eat them fresh, or in the form of a fruit salad. Add a little whipped cream and enjoy a healthy bowl of fruit full of protein and healthy sugars.
If you want to know how to gain weight fast, we recommend that you use vegetable oils. Nothing gives a better taste in dishes and salads than this addition. Use olive oil, coconut, sunflower oil, and peanut oil. They are delicious and contain healthy fats that are not harmful to the heart and blood vessels.
The quality and nutritional value of foods to help you gain weight fast are very important. Therefore, avoid donuts with chocolate cream or some fast food – forget it! It’s not a healthy way to gain weight. The diet for fattening must be healthy, full of proteins and ingredients that will not burden the digestive system.