Foods to include n your healthy diet chart

The following nutrient-rich weight gain foods can help a person gain weight safely and effectively.

  1. Milk

Milk is a must-have in a diet plan for weight gain as it offers a mix of fat, carbohydrates, and proteins. It is also nothing less than a powerhouse of vitamins and minerals, including calcium. The protein content in milk makes it a good choice for people looking to build muscle. A study discovered that post a resistance training workout, drinking skim milk proved to be more effective for building muscle as compared to a soy-based product. A similar study involving women showed improved results in those who drank milk following a workout.

  1. Protein shakes

Protein shakes can be helpful in gaining weight in an easy and efficient manner. A shake is most beneficial in helping build muscle if consumed shortly after a workout. However, you must know that premade or readymade shakes usually contain added sugar and other additives which should otherwise be avoided so make sure to check labels carefully.

  1. Rice

A cup of rice contains around 200 calories and is also a good source of carbohydrates, which assists in weight gain. Many people find it rather easy to include rice in their meals that contain proteins and vegetables.

  1. Nuts and nut butter

Consuming nuts regularly can help you gain weight in a safe manner. Nuts are a great snack to munch on and can also be added to many meals as well as salads. Raw or dry-roasted nuts are the most beneficial. Nut butter made without any added sugar or hydrogenated oils can also be helpful. The sole ingredient in this butter should be nuts.

  1. Whole-grain bread

They contain complex carbohydrates, which can aid in your weight gain struggles. Some of these breads also contain seeds, which provide added benefits.

  1. Starch-based foods

Adding starch to your weight gain diet can be very beneficial as it helps add bulk to meals and raises the number of calories consumed. Other foods rich in starches include corn, quinoa, wheat, beans, potatoes, squash, oats, legumes, whole-grain cereals, whole-grain bread, winter root vegetables, sweet potatoes, pasta, cereal bars, etc. Apart from adding calories, starches provide energy in glucose form. Glucose is stored in the body as glycogen which as per some research, indicates can improve performance and energy during exercise.

  1. Pasta

Pasta can be a carbohydrate-rich and calorically dense answer to healthy weight gain as long as you avoid bleached pasta, and opt for those made from whole grains.

  1. Fats and oils

Oils, such as olive and avocado oil, are a good source of calories and healthy unsaturated fats.

  1. Cheese

If you are looking for a good source of fat, protein, calcium, and calories then look no further than cheese. A person aiming for weight gain should opt for full-fat cheeses.

  1. Yoghurt

Full-fat yoghurt is a good source of protein and nutrients. Try avoiding flavoured yoghurts and those that claim a lower fat content as they usually contain added sugars. You may flavour their yoghurt with nuts or fruits.