It's important for anyone to consume nutrient-dense foods—regardless of whether you're underweight, overweight, or your weight is considered normal. The U.S. Department of Agriculture (USDA) recommends including a variety of nutritious foods in your diet like protein, fruit, vegetables, grains, and dairy products for optimal nutrition.
Get started with a healthy weight-gaining diet by using the following tips to eat more nutritious, nutrient-dense foods
Some Tips for weight gain,:
1...Milk:
Milk offers a mix of fat, carbohydrates, and proteins.
It is also an excellent source of vitamins and minerals, including calcium.
The protein content of milk makes it a good choice for people trying to build muscle.
One study found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.
A similar study involving women in resistance training showed improved results in those who drank milk following a workout.
For anyone looking to gain weight, milk can be added to the diet
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| Milk |
throughout the day.
2....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. Steak and other red meats contain both protein and fat, which promote weight gain.
While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.
One study found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.
3....Dark chocolate:
Dark chocolate is a high fat, high-calorie food. It also contains antioxidants.
A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent.
4...Eggs:
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| Eggs |
Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.
Cheese:
Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.
5.. ..Protein and weight gain supplements:
Such supplements are available in the form of powders which can be prepared as shakes with milk and consumed. Avoid getting into a habit of only relying on these products and conveniently skipping healthy diets. Use such supplements from credible brands, in limited amounts and for a limited time.
6...Sleep and Yoga:
It is not a contemporary saying but rather a quite old one, that the secret of good health lies not just in healthy, tasty food but also in plenty of sleep. Sleep plays a crucial role not just in your mental well being throughout the day, but also has been scientifically proven to be a contributing factor in aiding digestion and the overall metabolic process. Similarly, incorporation of yoga in your daily routine also helps destress as well as stabilize your sleep patterns and uplift your mental and emotional health. All these factors eventually culminate into a calmer, relaxed mind and prevent any unnecessary weight loss, improves appetite and indirectly contribute to weight gain.
7....Avoid smoking:
Smoking is detrimental to your health as it first tampers with your respiratory health and later traverses its way to an overall loss of weight and efficient body functions.