Apr 2021

MILK - Milk contains fat, carbohydrates, and proteins. It is a good source of vitamins, minerals, and calcium. A protein present in the milk helps people to build up muscle.
Studies show that after a resistance training workout, drinking skims milk helped to build muscle more effectively than a soy-based product.
For people who want to gain weight, milk can be added to the diet throughout the day.
Protein shakes - Protein shakes help to gain weight easily and efficiently.
A shake is most efficient to build muscle if drunk shortly after a workout.
Premade shakes contain extra sugar and other additives that are not good for health.
Rice - A cup of rice contains 200 calories, and it is a good source of carbohydrates, which helps to weight gain.
It is easily available anywhere.
Red meat - Red meat help building muscle and gaining weight.
A thick flat piece of meat or fish contains leucine and creatine nutrients that boosting muscle mass.
Red meats or steak contain protein and fat, which help in weight gain.
Nuts and nut butter - regular consumption of nuts can help a person to gain weight safely.
These are great snacks and can be added to many meals for taste including salads.
Raw or dry-roasted nuts are healthier for the body. Butters made with nuts have added sugar or hydrogenated oils that can help in weight gain.
The main ingredient present in these butter are nuts themselves.
Whole-grain bread - These whole-grain bread contain carbohydrates, which promote weight gain.
Some also contain seeds, which provide added benefits.
Other starches
Starches help in muscle growth and weight gain. Foods rich in starches include:
Winter root vegetables
Sweet potatoes
Whole-grain cereals
Whole-grain bread
Cereal bars
Starches provide energy in the form of glucose. Glucose is stored in the body as glycogen.
Protein supplements - Athletes use protein supplements to boost muscle mass, in combination with resistance training. Protein supplements are available easily.
Salmon - salmon fish rich in healthy fats, it a good choice for those people who want to gain weight.
It contains many nutrients such as omega-3 fatty acids and protein.
Dried fruits - these are rich in nutrients and calories.
Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available easily.
Avocados - Avocados are rich in calories, fat, as well as some vitamins and minerals.
Dark chocolate - Dark chocolate is a high-fat, high-calorie food.
It also contains antioxidants.
A person who wants to gain weight should eat chocolate that has a cacao content of at least 70 percent.
Cereal bars - Cereal bars rich in vitamins and minerals. People should look for bars that contain whole grains, nuts, and fruits. Avoid those that contain excessive amounts of sugar.
Whole-grain cereals - Many kinds of cereal are fortified with vitamins and minerals.
Some contain lots of sugar and a few complex carbohydrates.
These types of cereals should be avoided and select those cereals that contain whole grains and nuts.
These whole-grain cereals contain healthy levels of carbohydrates, calories, nutrients such as fiber, and antioxidants.
Eggs - Eggs are filled with protein, healthy fat, and other nutrients.
Most nutrients are contained in the yolk.
Fats and oils - Oils, derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil contains about 120 calories.
Cheese - It is a good source of fat, calcium, protein, and calories.
People who want to gain weight should select full-fat cheeses.
Yogurt - Full-fat yogurt provides protein and nutrients.
Avoid flavored yogurts and those with lower fat contents because they often contain added sugars.
A person may wish to flavor their yogurt with fruit or nuts are added to enhance the flavor.
Pasta - Pasta rich in calories and carbohydrates help to increase weight gain. Avoid bleached pasta.
Dry Dates and Milk Are Good for Gaining Weight - Dry dates are packed with vitamins including vitamin A, C, E, K, B2, B6, niacin, and thiamine, which are important for our health and wellness.
They are a good source of protein, sugar, energy, and vitamins that help in weight gaining.
Take a dry date with milk to accelerate the weight gain process. Results are seen in about 20 to 30 days.
Add Ghee and Sugar Daily in Diet - Take one tablespoon of ghee mix it with sugar.
Eat every day on empty stomach at least half an hour breakfast.
Consume this concoction for at least one month will give you the complete results.
Pair Mango and Milk Together - Eat one ripe mango three times a day with a glass of warm milk.
Mango consist of adequate amounts of sugar, carbohydrate and proteins which help to increase your body mass.
Afternoon Nap - Sleeping in the afternoon for about 45 minutes to an hour relaxes your mind and muscles.
This not only helps to gain weight but also helps to have a sound sleep at night.
It helps to gain weight fastest without hitting the gym.
Replace Morning/Evening Tea With Banana Shake - Bananas are full of calories and give us instant energy.
In order to gain weight, combine a banana with a glass of milk, better still, prepare a banana shake and replace it with morning/evening tea or coffee.
Don't Boil Potatoes, Bake them - potatoes full of carbohydrates, adding to your diet will help increase your body weight.
Add Peanut Butter to Breakfast - Peanuts butter consists of fatty acids, proteins, minerals, and vitamins. Adding a few peanuts to your daily diet helps in gaining weight.