Milk offers a mix of fat, carbohydrates, and proteins. It is also an excellent source of vitamins and minerals, including calcium. In addition, the protein content of milk makes it a good choice for people trying to build muscle.
2. Protein shakes
Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.
A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.
4. Red meat
Consuming red meat has been shown to help with building muscle and gaining weight.
Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. In addition, steak and other red meats contain both protein and fat, which promote weight gain.
5. Other starches
Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed.
Other foods rich in starches include Potatoes, corn, quinoa, buckwheat, beans, squash, oats, legumes, winter root vegetables, sweet potatoes, pasta, whole-grain cereals, whole-grain bread, cereal bars.
6. Dried fruits
Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 calories.
Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, or a person can dry fresh fruit at home.
Avocados are rich in calories and fat, as well as some vitamins and minerals.
8. Dark chocolate
Dark chocolate is a high-fat, high-calorie food. It also contains antioxidants.
A person looking to gain weight should select chocolate with a cacao content of at least 70 percent.
Eggs are a good source of protein, healthy fat, and other nutrients. However, most nutrients are contained in the yolk.
10. Fats and oils
Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. For example, a tablespoon of olive oil will contain about 120 calories.
Cheese is a good source of fat, protein, calcium, and calories. Therefore, a person looking to gain weight should select full-fat cheeses.
Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars. A person may wish to flavor their yogurt with fruit or nuts.
Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain. However, avoid bleached kinds of pasta, and opt for those made with whole grains.
Consuming nuts can help a person gain weight safely. Nuts are a great snack and can be added to many meals, including salads. However, raw or dry roasted nuts have the most health benefits.
Nut butter made without added sugar or hydrogenated oils can also help. The only ingredient in this butter should be the nuts themselves.