The secret behind gaining weight is consistently eating more calories than you need. Lifting weight is important too so that the additional calories can be used to build muscle instead of just adding fat. Here is a list of foods you should try if you are aiming to gain weight:
1. Milk
Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbs, and fats. It’s also a good source of calcium, as well as other vitamins and minerals. For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting.
2. Rice
Rice is a convenient, low-cost carb source to help you gain weight. It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.
3. Red Meats
Red meats are probably one of the best muscle-building foods available. Steak, for example, contains around 3 grams of leucine per 6 ounces. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. In addition to this, red meats are one of the best sources of dietary creatine, which is possibly the world’s best muscle-building supplement. They also have more calories and fat than leaner meats, helping you take in extra calories and add weight.
4. Salmon and Oily Fish
Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats. Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known. Omega-3 fatty acids are very important, providing numerous benefits for your health and also fighting disease.
5. Whole-Grain Bread
Whole-grain bread are another good carb source to help you gain weight.You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese. When purchasing bread, aim for natural whole grains and seeded bread.