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How to Gain Weight

For some people, gaining weight or adding muscle can be just as difficult as losing weight for others.However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.


Milk


Milk has been used as a weight gainer or muscle builder for decades.

It provides a good balance of proteins, carbs and fats as well as other vitamins and minerals.

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting.


Rice


Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat.

It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.


Nuts and Nuts Butter


Nuts and nut butters are a perfect choice if you're looking to gain weight.

Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats.Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.


Red Meats


Red meats are probably one of the best muscle-building foods available.

For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.


Protein Supplements


Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.Whey proteins supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training.


Whole eggs


Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.It's also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.


Cheese


Cheese has been a staple food for centuries.

Like dark chocolate, it’s high in calories and fats. If you eat it in larger quantities, it’s also a very good source of protein.Since cheese is incredibly tasty, you can incorporate it into most dishes and easily add several hundred extra calories.



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