In people who weigh too little, doctors consistently recommend gaining some weight. When you are underweight, you might experience an array of health problems. Athletes and bodybuilders might even hope to gain some pounds by building muscles.
Following a survey conducted by the CDC US, there has been a noted decline in the underweight adults in the United States. Between 1988-2008, the underweight adult percentage went down from three percent to 1.9 percent.
Just like being obese, even being underweight might result in an array of health disorders. Some of the health issues you may experience with being underweight are a weak immune system, infertility, stunted growths, osteoporosis, malnutrition, malnutrition, and an added risk of complications during surgery.
Unfortunately, for some people, gaining weight can be a struggle, but some dietary additions can help. These foods are good for your overall health and boost muscle strength.
Let us take a look at some foods that can help you gain weight.
Milk
Milk is a good source of proteins, carbohydrates, and fat. In addition, it is an excellent calcium source and is rich in other vitamins and minerals. More so, milk is a good protein source and is a perfect pick for people who intend to gain weight and build muscles.
A study concluded that following a resistance training workout, one must drink a glass full of skimmed milk. These aid in building muscles a lot better than soy-based products. An alternate study involving women indulging in resistance training also showed significant improvement in women who drank milk after physical activity.
‘When I was in my puberty, I was very lean, and unfortunately on the more underweight side. So, in addition to some supplements, my doctor recommended me to add three glasses of milk to my daily diet,’ shares Alon, an online reviewer who did the review for the mens eyebrow trimmer.
Technically, anyone who wishes to gain weight can add milk to their diet.
Bananas
Bananas are an ideal pick for anyone wanting to gain weight. Bananas are a good source of carbohydrates and incredibly nutritious. More so, they are also rich in calories. A medium-sized banana has about 105 calories, one gram of protein, 0.4 grams of fat, three grams of fiber, and twenty-seven grams of carbohydrates.
Further, a banana can provide for twenty-seven percent of your body’s daily vitamin requirements and thirteen percent of your daily manganese requirement.
What’s more? Bananas are also a good source of micronutrients. You can pick green bananas in particular as they are starch resistant and travel through your digestive tract undigested. Researchers believe that starch-resistant food can aid in bettering gut health.
‘I am slightly on the leaner side. So, for me, the perfect go-to snack to increase my daily calorie intake and gradually put on weight is bananas,’ states Jerry, an online reviewer who did the best crankbait reels review.
You can add bananas to your smoothies or oatmeal made with the infusion of an array of other rich-calorie ingredients, such as full-fat milk or yogurt and nut butter, to gain weight.
Nuts and nut butter
Nuts and nut butter are the ideal choices for anyone wanting to gain weight. You can take a handful of raw almonds as your go-to snack anytime you are hungry.
About ¼ cup of almonds have about six grams of proteins, fifteen grams of healthy fats, and four grams of fibres. Moreover, they also have about one-hundred and seventy calories.
However, please know, the calorie content in the nuts is quite high. So, only two handfuls of nuts will suffice.
‘I typically eat a good mix of nuts, sometimes with my meal, and other times as an evening or travel sack. They are quick calories and are great for someone like me wanting to put on some weight,’ comments Steve, an online reviewer who did the no tank toilet review.
Nut butter, too, is an excellent addition to your diet when you wish to gain some weight. You can add them to an array of dishes or snacks, such as crackers, yogurts, and smoothies, and turn them into a high-calorie snack in absolutely no time.
You can make a peanut butter banana smoothie as your perfect weight gain beverage. It has three ingredients (banana, milk, and peanut butter) and can be an ideal addition for anyone trying to gain weight.
However, before adding peanut butter to your diet, be certain that you are not allergic to peanuts. If you are allergic, you can find any other substitute nut butter.
However, when you go shopping for nut butter, ensure that you pick ones with no extra oils or added sugar. You can even make your nut butter at home. Making it at home is easy, and it will save you some extra bucks.
Rice
Typically, rice is a staple in all of our diets. So, incorporating it into your diet is not difficult. Rice is a rich carbohydrate source, and a cup of rice will provide you with approximately two hundred calories. It also has a rich fiber and protein content.
Moreover, rice is incredibly filling. Therefore, you can eat it with other high-calorie foods when you are trying to gain weight. One of the best foods to gain weight is brown rice. It is because brown rice offers an extra germ layer and nutrient-packed bran.
‘Honestly, I am quite underweight. So, I eat a lot of rice, guilt-free. I love rice, and it even helps me gain some weight,’ comments Jacob, an educator who offers operating system courses online.
Homemade protein smoothies
Protein smoothies made at home are a lot healthier than the smoothies that you make from protein powder. This protein shake can aid in building muscle and must be consumed immediately after or before your workout. The good thing about protein smoothies is that they also taste good and have a rich flavor.
Some of the homemade smoothies that can help you gain weight are a super green shake, chocolate hazelnut shake, vanilla berry shake, and chocolate banana nut shake.
So, these are the five best foods that can help you gain weight effortlessly over time. You can even seek some advice from your doctor to help you gain weight.
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