Calories are the most fundamental unit of energy for measuring the energy in food, and we all require a specific level of calories to keep our bodies functioning properly. Age, gender, and lean muscle mass all play a role in determining how many calories a person requires.
If you have a fast metabolism or engage in strenuous activity, you may be putting yourself in a calorie deficit if you don’t consume enough to fulfill your needs.
When your body mass index (BMI) is less than 18.5, you’re considered underweight. Between 1988 and 2008, the number of underweight adults aged from 20 to 39 years in the United States declined from 3% to 1.9%, according to the Centers for Disease Control and Prevention (CDC).
An underweight person is more prone to suffer from health problems such as:
- Children’s growth and development are slowed.
- Anaemia is caused by a lack of iron in your diet.
- The immune system is weakened.
- Hair loss, gum disease, and dry skin are all symptoms of thinning hair.
- General exhaustion due to a lack of energy.
- Fertility issues, a woman’s ability to conceive may be hampered if she is underweight.
- Osteoporosis is caused by a lack of calcium and vitamin D in the diet.
- Problems with heart rhythm.
- Sleep deprivation.
- Wound healing is poor.
Here’s a list of foods that can help you gain weight in your diet.
Table of Contents
1. Red Meat
Red meat is the finest source of animal protein for growing lean muscle mass. Red meat provides an amino acid and dietary creatine, which help create lean muscle by stimulating protein synthesis.
According to research involving older women, eating lean cuts of red meat combined with gradual resistance exercise can boost muscle protein synthesis and strength.
Instead of a fatty steak, opt for a lean cut of red meat. Lean cuts aid in the development of lean body mass, but fatty steaks enhance your body’s fat mass, which is not a good method to acquire weight.
2. Peanut Butter
Peanut butter is an excellent weight gainer. Peanut butter contains 191 calories, 7 grams of protein, 16 grams of fat, and 7 grams of carbohydrates in two tablespoons.
Peanuts are high in protein and contain all 20 amino acids, which help to build stamina and strengthen the immune system.
Having any form of nut butter as a snack or with fruit slices on a daily basis will not cause you to gain weight. However, it might help you lose weight if you consume it on a regular basis.
Milk contains fats, carbohydrates, and proteins in equal amounts. It’s also high in vitamins and minerals, such as calcium. Milk is a wonderful choice for muscle builders because of its high protein content.
According to research, consuming skim milk after a weight training activity helped grow muscle more efficiently than a soy-based product.
The ideal high-calorie smoothie to gain weight, develop muscle growth, and promote muscle recovery is full-fat milk with a protein supplement or whey protein powder and fruits like banana or berries.
Rice is a low-cost strategy to increase the number of calories on your plate. 100 g white rice contains 130 calories of energy and 28 g of carbohydrates, with very little fat.
According to research done on Japanese manufacturing employees, eating white rice for a year might help you gain 3 kg of weight
Many individuals find it simple to include rice in protein- and vegetable-rich diets.
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5. Salmon And Oily Fish
About 240 calories are included in six ounces of fish. Salmon is also high in healthy fats, making it a good choice for weight gainers. It also includes a variety of nutrients, including omega-3 fatty acids and protein.
According to Korean research, eating fish with veggies might help you gain muscle mass.
To build weight or lean muscle quickly, eat 1-2 pieces of fish each day with leafy greens and almonds. To make it more pleasant, serve it with hot rice and salmon or oily fish steak for lunch or supper.
Avocados are high in calories, fat, vitamins, and minerals, among other things. It is a high-energy food. When paired with the right meals, it can help you gain weight. Avocado has 160 calories and 15 grams of fat per 100 grams.
For breakfast, try an avocado smoothie or sliced avocado on whole-wheat bread. You may also serve guacamole alongside your dishes.
7. Cheddar Cheese
Cheddar isn’t the most calorie-dense cheese (Parmesan takes the top spot), you’re more likely to eat a greater piece of it, which is why it made the list. Each 100g serving includes 400 calories, as well as 55% of your daily calcium needs and 46% of your vitamin B12 requirements for a healthy neurological system.
Bananas are high in dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats, among other nutrients.
A medium-sized 118-gram banana contains 105 calories and 27 grams of carbohydrates. According to research done on male bikers, eating bananas can assist boost energy levels.
For a nutritious breakfast, combine a banana with a cup of milk and a few almonds, or mix a smoothie with the same ingredients and have it before working out.
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10. Protein Bars
Protein bars can help you improve your calorie and protein consumption. Protein is particularly essential since your body needs it to develop lean muscle.
High-calorie protein bars are frequently seen at drugstores with a fitness supplement department. While some individuals prefer protein shakes over protein bars, the former tends to help you feel satisfied sooner due to its high whey content.
Don’t make the mistake of substituting protein bars for meals. If you do, you will not consume enough calories. Instead, keep them in your purse, desk, or laptop bag so that you always have something to eat in the middle of the day.