For some people, gaining weight or adding muscle can be just as difficult as losing weight for others.

Doctors usually recommend gaining weight to people who consistently weigh too little, which can cause a range of health problems.

A person who is underweight is likely to experience many health issues, like:

  • infertility
  • developmental delays
  • a weakened immune system
  • osteoporosis
  • malnutrition
  • an increased risk of complication during surgery

However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

1. Milk

Milk offers a mix of fat, carbohydrates, proteins and vitamins.

The protein content of milk makes it a good choice for people trying to build muscle.

Researchers found that after a resistance training workout, drinking little amount of milk helped to build muscle more effectively than a soy-based product.

For anyone looking to gain weight, milk should be added to the diet throughout the day on regular bases.

2. Rice

Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice contains 200 calories, 43 grams of carbs and very little fat.

Many people find it easy to incorporate rice into meals containing proteins and vegetables.

3. Nuts and nut butter

Nuts and nut butters are a perfect choice if you’re looking to gain weight.

Consuming nuts regularly can help a person to gain weight safely and faster. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.

You can go with nut butters also as they can be consumed with many means including smoothies and yogurt. But, make sure you have 100% nut butters with nut butters itself. No added sugar or extra oils.

A wide range of nut butters is available for purchase online.

4. Red meat

Consuming red meat has been shown to help with building muscle and gaining weight more faster.

For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the main amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissues.

One study found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.

5. Avocados

Avocados are rich in monounsaturated fatty acids. plus they have vitamin K, potassium, and fiber. One avocado has more than 200 calories, so it’s a good way to add extra calories without sacrificing nutrition. Add avocado slices to your sandwiches or make guacamole to serve with baked tortilla chips. You can also add guacamole to soft shell tacos or burritos.

6. Starches

Foods rich in starches include:

  • potatoes
  • corn
  • buckwheat
  • beans
  • squash
  • oats
  • winter root vegetables
  • sweet potatoes
  • pasta
  • whole-grain cereals
  • whole-grain breads
  • cereal bars
  • legumes

Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.

Research indicates that glycogen can improve performance and energy during exercise.

7. Salmon

Six ounces of salmon will contain about 240 calories, and salmon is also rich in healthy fats, making it a good choice for underweight person.

Salmon is rich in healthy fats, omega-3, and protein.

8. Cheese

Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select dishes full of full-fat cheeses.

By the way, I love cheese 🙂

9. Dried Fruit

Dried fruit is a high-calorie snack that also provides antioxidants and micro-nutrients.

Give yourself a quick calorie boost by eating a handful or two of dried fruit. They have less volume than their fresh counterparts, so you can eat more in one go without feeling stuffed.

For example, one cup of raisins has around 400 calories compared to a full cup of fresh grapes, which has about 60 calories. Raisins are probably the most popular dried fruit, but you can also try dried berries, apricots, apples, cranberries, and even tropical fruits.

10. Eggs

Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.

Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.

As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption — you can easily eat three eggs per day if you want.

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