Are you tired of hearing snide comments about how skinny you are? Well, you have landed in the right place. Maintaining a healthy body weight according to one’s height is imperative for a healthy lifestyle. Gaining weight can be as hard as losing it. Many factors such as metabolism and deficient diet can play culprits in making the task difficult. Binging on junk foods and caffeinated beverages is not the road to a healthy weight gain. A diet rich in energy-dense and caloric surplus foods is the most beneficial way toward the perfect body weight.
This article presents a carefully curated list of foods you can incorporate into your diet on your weight gain journey. And you know what the best part is? Most of the items are already an essential part of your pantry and please both vegetarians and non-vegetarians alike. Let’s have a look.
1)Milk
Milk is an excellent choice for accelerating the weight gain process. It is jam-packed with an impressive array of nutrients such as
- Calcium
- Vitamin B12
- Riboflavin-B2
- Phosphorous
It is a perfect blend of proteins, fibre, and extra calories and is an ideal option for people underweight and athletic individuals trying to gain weight. Various studies have shown promising results on the effects of milk on weight gain in children and adults. Milk can be counted among the most popular dairy product. The most beneficial aspect of this nutrient-rich beverage is that it can also be used as an active ingredient in healthy shakes and smoothies such as banana and protein smoothies or can be consumed plainly.
Who should avoid it?
Milk contains natural sugars such as lactose, which may act as allergens and should be avoided by lactose-intolerant people.
People with acne-prone skins should carefully consume milk and other dairy products.
2) Rice
Over half of the world’s human population consumes rice as a staple food. It serves as an excellent source of carbs and fibres and can enhance your caloric intake.
Adding rice to your daily diet is a wise choice if you want to gain weight.
The nutritional index of 100g of rice is as follows:
| Nutrients | Amount (in grams) |
| Calories | 130 g |
| Carbohydrates | 53 g |
| Protein | 2 g |
| Fat | 0.3 g |
| Potassium | 35 g |
| Calcium | 10 g |
| Iron | 0.2 g |
| Fibre | 0.4 g |
To aid in weight gain, boiled white rice can be eaten alongside many dishes such as
- Eggs
- Steamed vegetables
- Pulses
- Chicken
- Roasted salmon
3) Nuts and seeds
Nuts and seeds are nutrient-dense polyunsaturated foods. Nuts can be included as a mid-meal snack in your diet. They act as a great energy source and satiate hunger for an extended period.
Nuts
- Cashews
- Walnuts
- Almonds
- Pistachios
- Pecans
- Hazelnuts
- Macadamia nuts
- Brazil nuts
- Peanuts
Seeds
- Sesame seeds
- Pumpkin seeds
- Sunflower seeds
- Flax seeds
- Chia seeds
Seeds are used as an active ingredient in different types of salads and have high protein and fibre.
4) Red meat
Red meat is rich in amino acid leucine. It is a long-chain omega polyunsaturated fat and endogenous antioxidant. Red meat is an excellent source of iron, fat and protein, building muscle and weight gain.
The nutritional index of 100g of red meat is as follows:
| Nutrient | Amount |
| Calories | 217 g |
| Protein | 26.1 g |
| Fat | 11.8 g |
| Carbohydrates | 0 |
| Iron | 1.8 mg |
| Potassium | 363 mg |
| Calcium | 4.5 mg |
| Zinc | 4.6 mg |
5) Eggs
It is common knowledge that eggs are a prime source of protein. Eggs are energy-dense foods packed with a wide variety of vitamins and minerals. Due to their high protein and vitamin content, they are very beneficial in weight gain. Athletes and bodybuilders swear by an egg-rich diet for muscle development.
The versatility of eggs makes them an easy addition to one’s daily diet.
Eggs can be consumed via many methods such as boiling, making an omellete or in an egg curry.
6) Potato
Rich in starch, potatoes can add a dense amount of carbs and calories to your diet. They are cost-effective and aid in weight gain. It also has a medium glycogenic index which can provide energy if consumed moderately.
Helpful tips to keep in mind
- Don’t skip breakfast: Breakfast is how we kickstart our day. What we eat for breakfast provides energy to pace through the whole day. A nutritious breakfast provides excellent power and sets the tone for the day’s rest. Skipping breakfast can derail your weight gain journey. Here are some healthy and nutritious options for breakfast
- Scrambled eggs with milk
- Boiled eggs and milk
- Poha
- Upma
2)Eating frequently: Consuming meals in regular intervals of 2-3 hours throughout the day instead of three big meals can be very beneficial in gaining weight.
3) Adequate sleep cycle: Sleep plays a vital role in balancing our body’s circadian rhythm. Lack of proper sleep can adversely affect one’s metabolism and cause hormonal imbalance. So, an appropriate sleep schedule is imperative to keep our metabolism in check and have a healthy body.
4) Exercise: Trying to gain weight doesn’t mean you need to ditch exercise altogether. Exercise actively engages our body and mind. The ultimate goal is to have a healthy body. A daily exercise routine and a caloric surplus diet can help you achieve your desired body weight.
Trust the process: As the famous saying “Rome wasn’t built in a day” goes, one needs to trust the process. Gaining our losing weight requires time and patience—consistent efforts for an extended period show results. Results will come your way to track your progress and stick to your fitness regime.
