The Top 11 Best Healthy Foods to Gain Weight Fast

The Top 11 Best Healthy Foods to Gain Weight Fast

Gain Weight Fast

Weight loss occurs when a person does not consume what the body needs in calories, or due to certain health issues that affect appetite, which leads to weight loss, and also genetic factors and l 'increased motor activity may have a role, weight loss is diagnosed if the body mass index was below 18.5, and weight loss is more common in women and girls, and this condition can cause many health problems such as low immunity and fertility, and an increased risk of osteoporosis and other complications.

Nutrition That Help You Gain Weight:

Some people find it difficult to gain weight to reach the optimal recommended weight, and to achieve this, a person must limit their diet to foods that include different nutrient groups, with an emphasis on nutrient-dense types and in calories, and most need a 250-500 calorie increase from their food system to gain weight, bearing in mind that this amount varies from person to person, and it is important to eat healthy foods. healthy foods instead of fast food and sweets that increase body fat.

Here are the most important foods for weight gain:

Milk: Milk is a good source of protein, carbohydrates, and fat. It also contains calcium and other vitamins and minerals because this drink is high in protein, it is one of the good options for people who are trying to build muscle. One study showed that drinking fat-free milk after resistance exercise helped improve the efficiency of the muscle-building process more than eating soy products, and therefore it is advisable to add this daily diet drink to gain weight.

Rice: because it is a good source of carbohydrates which contribute to weight gain, and a cup of rice provides the body with about 200 calories, and it is easy to add this type of food to the diet, by combining it with sources of protein and vegetables.

Red Meat: Eating red meat can help increase muscle mass and bodyweight because these meats contain leucine and creatine, which are among the nutrients the body needs to build muscle. These foods also contain proteins and fats which help to increase weight. It should be noted that the consumption of fat-free cuts of meat is recommended because it is considered to be more beneficial for heart health, and one study found that consuming this type of meat helped women between the ages of 60 and 90 to take the weight.

Salmon: Salmon contains good amounts of healthy fats, in addition to its high caloric content, which makes it a suitable food for weight gain, and it is also rich in beneficial elements such as omega-3 fatty acids.

Dark Chocolate: Dark chocolate is known for its high content of antioxidants, as well as fat and calories, and don't forget to buy dark chocolate that contains 70% cocoa or more.

Eggs: Eggs are characterized as one of the rich sources of protein, which makes them suitable food after exercise, besides containing zinc, vitamin A, vitamin D, vitamin B12, and other nutrients on the other hand the egg yolk contains fat, Omega-3, and choline, which can improve brain health.

Peanut Butter: It is considered to be one of the rich sources of monounsaturated fats and oleic acid, which are elements that improve the regulation of cholesterol levels in our organism, since the latter is rich in protein, as well. like vitamin E, two essential elements for weight gain, and gain muscle mass.

Dried fruit: Eating a small amount of dried fruit can quickly supply the body with calories, and a cup of raisins can contain 200 calories, while a cup of fresh grapes contains only 60 calories, and there are many types of these fruits Such as dried apricots, cranberries, and others.

Nuts and seeds: Nuts and seeds contain several unsaturated fats, and therefore eating them increases the calories the body receives, and this type of food can be eaten after roasting by adding it to milk, ice cream, or salads, and eating nuts regularly can help with healthy weight gain.

Avocado: As it contains high amounts of monounsaturated fat, in addition to containing vitamin K, potassium, and dietary fiber, it also has a high caloric content and therefore can be added to the diet to gain weight.

Quinoa: As quinoa is one of the types of grains characterized by their carbohydrate and fat content, and their intake can help increase body weight, and this type of grain is considered a source of complete protein, which means that it contains all the amino acids, on top of that it contains dietary fiber which can help reduce the risk of heart disease and obesity, and their carbohydrate content can provide the body with energy.