We often stress on not becoming overweight, but do you know that being underweight is equally worse for our bodies? It weakens the immune system, leads to osteoporosis, and often results in depression. Therefore, you must know that the visual of your body, while important from an aesthetic point view, is not as essential from health’s perspective. It implies that fitting into an extra small dress might make you feel fit and happy, but it can be an indication of you being underweight. It would help if you always had an ideal weight, neither very low not very high. The perfect weight can be determined through your Body Mass Index (BMI), which is your weight over height. Optimum BMI is 25. Anything above is overweight, and when your BMI goes below 18.5, it is a clear indication of being underweight. Henceforth, If you have lost loads of weight recently or have been low on BMI for long, then it can lead you to a severe medical condition. I am pretty sure you do not want that. So, you must take the first step towards a healthy you. And this is changing your lifestyle. Adopt healthy eating habits to gain weight and qualify for optimum BMI, as per your body requirements.
Healthy Food for Gaining Weight
While there can be many ways to eat food for gaining weight but remember what I told you? You need to have healthy food for weight gain. Thus, no sodas, and no junk food, rather good carbs, proteins and healthy fats, should be your priority.
We have made a customized list of food for gaining weight for anyone who is underweight and looking to get some lean muscles!
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Red Meat
Red meat is an excellent food for gaining weight. It builds muscles, keeps the immune system working correctly and helps develop stronger bones. Moreover, red meat is rich in creatinine, which is essential for a muscular boost providing you with the stamina to recover during exercise. You can have meat cuts grilled as steaks, baked and made into sandwiches, topped on pasta and as a side of veggies, and rice.
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Salmon and other Fish
Salmon and other oily fish are excellent sources of omega 3-fatty acids. Omega-3-fatty acid is a healthy fat that helps you gain weight and improve your liver and endocrine functions. Besides the healthy fats, fish should also be your food to gain weight because it is an important protein source. Proteins are one the potent ingredient to build muscles and hit your target weight. You can have fish grilled, baked, boiled, or fried with sides of fries, veggies and sauces.
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Rice
The third food for gaining weight in my list is rice which is a caloric-dense food. If you cannot have large servings, the rice should be your choice as smaller rice servings can provide a large number of calories that help gain weight.
[Also Read: The Ultimate List of 10 Snacks for Heart Patients ]
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Homemade Smoothies
When it comes to healthy food for gaining weight, then fruits and vegetables are the most important. Though you can eat them raw, I prefer having a blend of quite a range of fruits and yogurt to help me stay healthy. Fruits such as bananas are rich in protein and therefore help you build lean muscle in no time. You can feel the difference in a month. Similarly, avocadoes a rich source of healthy fats that will help you gain weight while keeping your overall body healthy. If you are looking for more options, then mangoes, dates, and coconut meat can serve the purpose well.
Also Read: The 10 Natural Remedies For Bleeding Gums you need to know
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Milk
Milk is a great source to improve liver, hair and skin function. You must have also heard how calcium in milk strengthens the bones and teeth. But, do you know that cow’s milk is an incredible food for gaining weight. It is rich in whey and casein proteins that, when taken in large quantities, build lean muscles. Therefore, make a habit of having a glass of milk as a snack between meals. This would help your body gain weight and nutrients such as calcium, vitamins & minerals to help you enjoy good health.
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Nuts
Nuts are my favorite source of gaining weight. I can take them to the office, to parks and my travel resorts and have a handful of them whenever I want. Nuts are caloric dense and rich in nutrients that help you gain weight and improve your bodily functions and boost immunity. For instance, a handful of almonds contain 18 grams of healthy fats and 7 grams of protein. When you aim to have them for weight gain, then make sure to eat at least two handfuls of such nuts a day. Even better, have a fistful of nuts with a glass of milk as a snack.
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Cereals
No, not the store-bought processed and sugar-loaded cereals! I’m talking about unprocessed grains like quinoa and oats. These are great options to add to your diet. Such unprocessed cereals provide antioxidants and fiber to help you stay full until lunchtime and make you gain weight without affecting your cholesterol levels or heart health.
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Cheese
I can spend all day with cheese. It is incredible in taste and excellent food for gaining weight. You can have it as a snack, with crackers and fruit as a cheese platter. The full-fat cheese is high in fats content and calories to help you gain healthier weight instantly. Cheese also contains vitamin-A, B-12, phosphorous and potassium to enhance energy and keep your blood pressure from fluctuations.
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Eggs
If you aren’t allergic, eggs can be your new favorite food for gaining weight. High in proteins and healthy fats, eating a whole egg can provide you with the energy to walk through the day, build muscle mass and stay physically fit. Athletes and bodybuilders are known to consume 6-10 eggs a day while looking to gain body mass. You can stick with two if you are aiming to gain weight and stay healthy.
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Full Fat Yogurt
One of the reasons for you being underweight can be your gut health. I have seen many people eat healthier food, but they are always complaining about how they never gain weight. This is because they have impaired gut and hormonal functions. Yogurt is, however, the most natural solution to gut problems. The probiotics present in it help your stomach process foods better and improve digestion. Yogurt is a versatile food containing fats, carbs and proteins. It can be used along with smoothies, shakes, and gravies.
As someone looking, to gain weight and improve your overall health should also involve physical activity in your life. You must also learn to bid farewell to the sedentary lifestyle because that’s the second step towards healthier you.
