These days many are concentrating to lose weight but what if a person is naturally lean and have lower body weight than healthy weight? Health problems may cause in such cases like damage of body organs, reduced bone density, etc. Gaining weight can be difficult for a person with high metabolic rate. So, even a pound can make a big difference to them. We hear a lot that eating junk foods like potato chips, French fries, drinking sodas, eating burgers and pizzas, etc. help in gaining weight but they do not provide proper nutrition. So, it is best to gain weight through healthy diet. Make notes on how many calories you are eating and how many you are losing a day. Let’s check what those foods are which help you gain weight and at the same time provide you nutrients as well.
You cannot consume butter regularly since it can prove bad for your heart but it can definitely provide you healthy weight. Try using peanut butter instead of a regular butter which is full of proteins and fats. Just a tablespoon can provide you 100 calories, folates, vitamin E, vitamin B3 and magnesium.
2. Whole Eggs
Whole eggs are very rich in proteins, vitamins and good cholesterol. So, add them to your diet as well. Try making different recipes with it and consume almost every day.
Cheese is something which can be added to almost any dish. The many nutritional benefits of it and fats can help in weight gain. There are many types available in the market. Get those you like the most and pair with your dishes.
4. Salmon, Tuna Chicken Breast and Shrimps
Just two portions of salmon a day will make sure you get all the proteins required and you increase your weight. To be healthy the fatty acids of tuna are as well required. Similarly chicken breast can provide you with 78 calories. The acid content and all the nutrients of shrimps can provide enough calories. So, take this into your list as well.
Avocado consists of fats which is healthy for heart as well with many other important nutrients as well. Add it to your diet to increase the body weight. Try using it in salads and also with whole bread as a sandwich.
6. Whole Wheat Bread
Avoid the white bread and add whole wheat bread to your diet instead. Whole wheat consists of so many nutrients which lack in the refined wheat. Weather wheat or not, you can check for breads with whole grains in it. This healthy snack will keep you healthy and increase weight at the same time.
Get the yogurt and have it daily in your diet. It can give enough calories for weight gain. Have flavored yogurt in snacks or mix few berries in it for better taste.
8. Nuts and Seeds
In the evenings, you can choose them for weight gain since they are rich in fats. Just a handful of nuts can give you much. Few of them include almonds, macadamia, cashews, walnuts, pumpkin seeds etc.
Those who want to lose weight are always advised to cut down carbohydrates. So, those who want to gain weight should add them to diet. Eat them with the peel to get most of its nutrients. Consume grilled or baked potatoes.
Everyone knows well that bananas are great to increase weight. A ripe banana can supplement you with about 100 calories.
Few other food items which can be included to your diet are baked acorn squash, beans, dry fruits, bagels, cornbread, pasta, brown rice, soy beans, etc. So, plan your diet well and increase your weight.