For some people, gaining weight or adding muscle is just as difficult for others as losing weight.
However, adding certain foods to your diet can make your weight loss efforts healthier and more effective.
Here are the 18 best foods to help you lose weight or add muscle in a healthy way.
Drinking protein smoothies at home is a very nutritious and fast way to lose weight.
Since commercial versions are often full of sugar and lack of nutrients, making your own smoothies is the best way to go. It gives you complete control over taste and nutritional value.
Here are some delicious variations you can try. You can combine any with an alternative such as 2 cups (470 ml) of milk or almond milk.
- Chocolate banana nut shake: 1 teaspoon chocolate way protein, 1 banana, 1 teaspoon (15 ml) peanuts or other nut butter.
- Vanilla berry shake: Ice cream, Combine 1 cup (237 ml) of fresh or frozen mixed berries, 1 scoop of vanilla whey protein and 1 cup (237 ml) of protein-rich natural yogurt.
- Chocolate hazelnut shake: Mix 15 ounces of chocolate milk (444 ml) with one teaspoon of chocolate protein, one tablespoon of light brown butter and one avocado.
- Caramel apple shake: Add 1 chopped apple, 1 cup (237 ml) natural yogurt and 1 teaspoon (15 ml) of caramel sauce or a teaspoon of sugar-free scent and whey.
- Vanilla blueberry shake: 1 scoop of vanilla whey protein, Combine 1 cup (237 ml) of fresh or frozen blueberries, sweetener if desired and 1 cup (237 ml) of vanilla yogurt.
- Super green shake: 1 avocado, 1 banana, Combine 1 cup (237 ml) spinach, 1 scoop of unladen or vanilla whey protein and 1 cup (237 ml) pineapple.
All of these smoothies contain 400-600 calories, high amounts of protein and other important vitamins and minerals.
SUMMARY: There are many delicious protein smoothie recipes. Avoid most commercial versions that contain added sugar and are not nutritious.
Milk has been used for decades as a body weight or muscle maker (1 reliable source).
It provides a good balance of protein, carbohydrates and fats and is a good source of calcium and other vitamins and minerals (2).
Milk is the best source of protein for casein and whey protein, for those trying to add more muscle. Research has shown that in combination with strength training (3 Trusted Source and 4 Trusted Source) it helps to add muscle.
In addition, studies have shown that combining milk, or whey and casein, may provide more benefits than other protein sources (4 and 5).
Try to drink one or two glasses as a snack, with a meal, or before or after exercise if you are exercising.
SUMMARY Milk is a best way to add protein to your diet. It contains casein and whey proteins.
Rice is a low and low carbohydrate source that helps you gain weight. Just 165 grams of cooked rice provides 190 calories, 43 grams of carbon and very little fat (6).
It’s very high in calories, which means you can easily get a high amount of carbohydrates and calories from one serving. It helps you eat more, especially if you are hungry or fill up quickly.
When you’re on the go or busy, a two-minute packet of rice can easily be added to other protein sources and ready-to-eat foods.
Another popular method is to prepare a large pot of rice every week and combine it with some protein and healthy fats.
However, due to arsenic and phytic acid, it may not make sense in large amounts. Arsenic can be toxic and reduce the absorption of phytic acid zinc and iron (7 Trusted Source).
SUMMARY Rice is a great source of carbohydrates that are easy to eat and digest. However, some types of rice have a higher arsenic content.
Nuts and nut butters are a good choice if you want to gain weight.
A handful of almonds contain more than 7 grams of protein and 18 grams of healthy fats (8).
Since they have a very high calorie density, you can add hundreds of calories to a few meals or snacks a day.
Nut butter can be added to a variety of snacks or dishes, such as smoothies, yogurt, and more.
However, make sure to choose 100% nut butter without sugar or extra oils.
SUMMARY Nuts and nut butter are delicious and low-calorie treats. They are great for you and easy to add to various snacks or recipes.
Red meat is a great muscle building diet.
For example, steak contains 3 g of lucine for 6 ces (170 g). Leucine (9 Trusted Source) is the essential amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.
In addition, red meat is one of the best natural sources of creatine for the world’s best muscle building supplement (10 Trusted Sours).
Consider opting for low-fat cuts that have more calories than lean meats, which will burn and gain extra calories.
In one study, 100 older women added 170 grams of red meat to their diet and received six days of resistance training six days a week.
Increased mass in women, 18% increase in strength and IGF-1 (11 trusted source), a muscle building hormone.
Lean and fatty meats are a great source of protein, but fatty meats provide more calories, which will help you gain weight.
SUMMARY Red meat is a great source of protein to help you build muscle. It contains amino acid leucine that helps stimulate muscle protein synthesis. The meat is fat and the more calories you consume.
Potatoes and starch
Potatoes and other starches are an easy and inexpensive way to add extra calories.
Try to choose one of these healthy sources of starch carbohydrates:
Potatoes and sweet potatoes
Winter root vegetables
Legumes and legumes
Not only do potatoes and other starches add carbohydrates and calories to weight gain – they also boost your muscle glycogen stores.
Glycogen (12 Trusted Source and 13 Trusted Source) is the fuel source for most sports.
Many of these carbohydrate sources contain important nutrients, fiber and resistant starch, which can help feed your gut bacteria (14 Trusted Source and 15 Trusted Source).
SUMMARY It’s a great way to get important nutrients and fiber, increase calories and muscle glycogen stores.
Like red meat, salmon and fatty fish are excellent sources of protein and healthy fats.
Omega-3 fatty acids are the most important and best known of all nutrients that salmon and fatty fish provide.
They offer many health benefits and fight disease (16 Trusted Source).
A 6-ce (170-gram) salmon fillet provides 350 calories and 4 grams of omega-3 fat. The same service packs 34g of high-quality protein, which helps build muscle or gain weight (17).
SUMMARY salmon and other fatty fish are an excellent source of incredibly healthy omega-3 fats. They also provide high-quality protein to build muscle.
For athletes and bodybuilders looking to lose weight, eating protein supplements is a very common strategy.
Whey protein supplements and mass burners are a very easy and cost effective weight loss strategy, especially when combined with strength training (18 Trusted Source and 19 Trusted Source).
Some people think whey protein is unhealthy or unnatural, but it is not. Whey protein is made from dairy, which helps improve health markers and reduce the risk of disease (20, 21 Trusted Source, 22 Trusted Source).
This is even more important if you exercise as your daily protein requirement increases.
Like meat and other animal products, whey protein contains all the amino acids needed to stimulate muscle growth (23 Trusted Source, 24 Trusted Source, 25 Trusted Source).
It can be used anytime during the day before or after your workout.
If you want to try protein supplements, a wide variety is available on Amazon.
SUMMARY Protein supplements are an easy and affordable way to help increase your protein intake.
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Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients (26 trusted sources).
There are any types of dried fruits can be found.
However, they are high in sugar and are not ideal for weight loss diets.
On the other hand, it makes them great for weight gain, especially since they are convenient to eat and taste good.
Many people think that they lose most of their nutrients when the fruit dries, but that doesn’t happen.
Dried fruits contain lots of fiber and are rich in vitamins and minerals (26 reliable sources, 27 reliable sources).
Try combining it with some dry fruit protein sources, such as meat pieces or whey protein shakes.
They blend well into nuts and natural yogurt, providing a combination of healthy fats, proteins and other important nutrients.
SUMMARY The dried fruit is packed with calories, healthy fiber, and antioxidants. It is an easy way to add nutrients and calories to our diet.
Dried fruit is a low-calorie snack that provides antioxidants and micronutrients (26 Trusted Source).
Different types of dried fruits can be obtained.
However, they have a very high sugar content and are not suitable for weight loss.
On the other hand, this makes them great for weight loss, especially since they have great flavor and great taste.
Many people think that fruits lose their nutrients when they are dry, but they are not. Dried fruits are high in fiber and their vitamins and minerals are preserved (26 Trusted Source and 27 Trusted Source).
Try combining some dry fruit with a protein source, such as cutting meat or whey protein shakes. They mix well with nuts and natural yogurt and provide a blend of healthy fats, proteins and other essential nutrients.
SUMMARY Dry fruit contains calories, healthy fiber and antioxidants. This is an easy way to add nutrients and calories to your diet.
Avocados contain healthy fats.
Unlike other whole fruits, avocados are low in calories, so this is a great diet to help you lose weight.
A large avocado provides 322 calories, 29 grams of fat and 17 grams of fiber (28).
Avocados are rich in vitamins, minerals and various beneficial vegetable substances.
Add avocados to your main meal and other dishes like an omelet or sandwich.
SUMMARY Avocado is full of fat and healthy nutrients. They are so versatile that they can be added to different foods or eaten alone.
Healthy grains are a great source of carbohydrates, calories and nutrients.
You should avoid processed, high-sugar grains, and healthy foods like oats are a great source of carbohydrates to include in your diet.
Whole grains and oats contain nutrients such as fiber and healthy antioxidants (29 Trusted Source).
When it comes to whole grains, focus on these healthy choices:
Read the label and avoid grains with refined grains or sugar.
SUMMARY Whole grains are a great way to lose weight and eat more fiber. However, stick to healthy forms like oatmeal.
Some of the healthiest grain bars on the market can be a great snack when you’re on the go.
They are a good choice before or after a training session because they contain slower and faster absorption of carbohydrates.
Like grains, try to stick to bars made from healthy grains. You can also find bars that contain other healthy ingredients, such as dried fruit, nuts, or seeds.
As a snack or snack, try combining a muesli bar with other protein sources, such as natural yogurt, steamed eggs, cold cuts, or protein shakes.
SUMMARY Cereal bars and other healthy ingredients such as dried fruits and nuts.
High quality dark chocolate offers a lot of antioxidants and health benefits.
Most people recommend getting dark chocolate with 70% cocoa.
Like other high-fat foods, dark chocolate also has a very high calorie intake, which means it’s very easy to get too many calories from it.
Each 100g bar contains 3.5 calories, which contains micronutrients and health-promoting substances, including fiber, magnesium and antioxidants (30 trusted sources).
SUMMARY Dark chocolate is rich in antioxidants and other nutrients, along with plenty of calories that help you lose weight.
Cheese has been a staple for centuries.
With like dark chocolate, it contains plenty of calories and fat. If you eat it in large amounts, it is also a good source of protein.
Because the cheese is incredibly tasty, you can pair it with most dishes and easily add hundreds of extra calories.
Summary Cheese is a good source of protein and is high in healthy fats. If you want a calorie and flavor boost, add it to your diet.
Eggs are one of the healthiest muscles in the world. They offer the best combination of high-quality proteins and healthy fats.
Eating whole eggs is very important. In fact, almost all nutrients in eggs are found in yolk
As long as you don’t tolerate eggs, there’s no need to limit your egg consumption – you can easily eat three eggs a day if you like.
In fact, many athletes and bodybuilders eat six or more daily.
SUMMARY Eggs are a great food for muscle building. There is no limit to the number of foods you should eat per day and they are full of nutrients.
Full-fat yogurt is another healthy and convenient snack. It has an excellent nutritional profile, including a balanced mix of protein, carbohydrates and fat.
There are many yogurt-based snacks and a healthy recipe for weight gain. Here are some of them:
- Yogurt and fruit: Mix one-two cups of yogurt with fresh or dried fruit. You can add nuts, seeds, honey, granola or coconut flakes.
- Chocolate peanut butter pudding: Mix 1-2 cups of yogurt with 100% cocoa powder, peanut or nut butters and stevia. You can add a whip for more protein.
- Yogurt parfait: Combine 1-2 cups of yogurt with granola and mixed berries to make a delicious and balanced breakfast or healthy snack.
- Smoothies: Yogurt is a great addition to any smoothie because it increases the amount of protein and gives it more cream and milkshake-like thickness.
SUMMARY Full-fat yogurt is another ingredient that helps you add healthy fats and proteins to your diet. It is best served as an ingredient on its own or in many dishes.
Healthy fats and oils are the most high-calorie foods in the world.
Using a tablespoon (15 ml) of oil in sauces, salads and cooking can provide up to 135 calories.
Healthy oils contain extra virgin olive oil, avocado and coconut oil.
SUMMARY It’s important to include healthy fats and oils in your diet, especially if you’re trying to lose weight. Avoid processed vegetable oils and stick to healthy oils like olive oil, avocado and coconut oil.
The secret behind weight gain is to regularly eat more calories than you need.
Weight gain is also important, so instead of adding extra calories of fat, it helps build muscle.
Include the foods on this list in your diet and diet plans that can last a long time.