Doctors usually recommend putting people on a constantly low weight, which can cause various health problems. Bodybuilders and other athletes can also count on gaining weight by building muscle.
According to the United States Centers for Disease Control and Prevention (CDC), the number of underweight people between the ages of 20 and 39 fell from 3 to 1.9 percent between 1988 and 2008.
An underweight person can have health problems, including:
weakened immune system
Increased risk of complications during surgery.
While weight gain can be an issue, the following foods can help. They can also strengthen muscles and improve overall health. MEDICAL NEWS TODAY NEWSLETTER Receive our free daily newsletter
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The following nutritious foods can help a person gain a safe and effective weight.
Milk provides a blend of fats, carbohydrates and proteins.
It is an excellent source of minerals and vitamins, including calcium.
The protein content in milk makes it a good choice for people trying to build muscle.
One study found that skimmed milk after weight training helped build muscle more efficiently than a soy-based product.
A similar study with women in strength training showed an improvement in those who drank milk after training.
For those who want to gain weight, milk can be added to the diet throughout the day.
2. Protein shakes
Protein shakes can help a person gain weight easily and effectively. Shaking is the most effective way to build muscle if you drink it shortly after your workout.
However, it is important to note that finished smoothies often contain additional sugar and other additives that should be avoided. Check the labels carefully.
A number of protein shakes are available in health food stores and online.
A cup of rice contains about 200 calories and is also a good source of carbohydrates that contribute to weight gain. It’s easy for many people to include rice in protein and vegetable dishes.
4. Red meat
Red meat helps gain our muscle and weight.
The steak contains both leucine and creatine, nutrients that play an important role in increasing muscle mass. Steak and other red meat contain both protein and fat, which contribute to weight gain.
While a person is advised to limit their intake, lean slices of red meat are more beneficial for the heart than thick ones.
One study found that eating lean red meat in the diets of 100 women aged 60 to 90 years helped them gain weight and increase strength by 18 percent during strength training.
5. Nuts and nut butter
Eating nuts regularly will help a person gain weight safely.. Nuts are a great snack and can be added to many dishes, including salads. Raw or dry roasted nuts have the greatest health benefits.
Walnut oil without added sugar or hardened oils can also help. The only ingredient in these churns should be the nuts themselves.
Many nut butters are available online.
6. Whole-grain breads
This bread contains complex carbohydrates that can contribute to weight gain. Some also contain seeds that offer added benefits.
7. Other starches
Starch helps some of the foods listed above promote muscle growth and weight gain. They add more volume to food and increase the amount of calories burned.
Other high starch foods include:
Winter root crops
Whole Grain Cereals
Whole wheat bread
Starches not only provide calories, they also provide energy in the form of glucose. Studies show that glycogen can improve performance and energy during exercise.
8. Protein supplements
Athletes who want to gain weight often use protein supplements to increase muscle mass in combination with strength training.
Protein supplements can be bought online. They can be an inexpensive way to burn more calories and gain weight.
Six salmon ounces have 240 calories, and also salmon contain healthy fats, which makes it a good choice for those who gain weight.
It including omega-3 and protein and also contains many nutrients.
10. Dried fruits
Dried fruits are rich in nutrients and calories. One quarter of a cup of dry cranberry contains about 130 calories.
Many people prefer dried pineapples, cherries or apples. Dried fruits are widely available on the Internet, or a person can dry fresh fruits at home.
Avocados are high in calories and fats, as well as some vitamins and minerals.
12. Dark chocolate
Dark chocolate is a fatty, high-calorie food. It also contains antioxidants.
If you want to gain weight, you should choose chocolate with a cocoa content of at least 70 percent. A number of dark sweets can be bought online.
13. Cereal bars
Cereal bars can offer a more convenient form of vitamins and minerals in cereals.
A person has to look for bars that contain nuts, grains and fruits.
Avoid those that contain too much sugar. A number of low sugar bars are available online.
14. Whole-grain cereals
Most cereals are rich in vitamins and minerals.
However, it does contain some high sugar and complex carbohydrates.
Instead, choose whole grains that contain whole grains and nuts. They contain healthy amounts of carbohydrates and calories as well as nutrients such as fiber and antioxidants.
Eggs have a good source of protein, healthy fat, and other nutrients. Egg yolk contains many nutrients..
16. Fats and oils
Oils like olives and avocados contribute to the production of calories and healthy unsaturated fats. 1 tablespoon olive oil has about 120 calories.
Cheese is a good source of fats, proteins, calcium and calories. A person who wants to gain weight should choose fat cheese.
Full-fat yogurt can provide protein and nutrients. Avoid flavored yogurts and low fat yogurts, as they often contain added sugars.
A person can season his yogurt with fruits or nuts.
Pasta can provide a high-calorie, high-carbohydrate path to healthy weight gain.
Avoid bleached pastes and choose wholegrain products.