Healthy foods to gain weight fast includes milk, nuts, sweet potatoes, fatty fish, red meat, avocados, eggs, rice, fruits, protein powders, chocolate, natural yogurt
It’s not often these days that you hear someone willingly want to gain weight, as it seems the major problem is excess weight gain. However, there are individuals with very high metabolic rates that cause them to be very slim, or health conditions which may compromise wellness by promoting excess calorie utilization daily.
The best way to gain weight? Eat high quality nutritious foods, that lend itself to the actual process of tissue synthesis, and not merely fast food that makes itself home in your fat cells.
Here are some of the best healthy foods you can consume to gain weight fast, and safely.
Given that you do not have any pre-existing milk allergies, this is one of the most complete sources of nutrition that you can consume for healthy weight gain. Not surprisingly, just a few decades ago it was the norm to see bodybuilders drinking in excess of 1 gallon of milk per day, since it is a rich source of protein, fat and carbohydrates.
Unless you are trying to do the same, we wouldn’t go that far and advise you to drink a gallon, as one to two glasses per day are a great starting point.
The presence of calcium is also greatly appreciated, since integrity of bone tissue is important to support increases in body weight.
Nuts are extremely calorie dense, with the bulk coming from fats, and to a lesser extent protein. They also contain carbohydrates, but the numbers are significantly less than the other two aforementioned macronutrients. Nuts are also a source of many hard to get minerals, such as selenium.
Owing to their caloric load, it is important to not overdo it. Always read appropriate portion sizes, and try to stick to them. Alternatively, you can consume various nut butters which you can then combine with other foods for further nutritional fortification.
3. Sweet Potatoes
Sweet potatoes are an excellent source of slow digesting starchy carbohydrates, perfect for a controlled release of glucose over time. Constant insulin spikes from fast digesting carbohydrates tend to promote storage of calories as fat, which is not necessarily healthy. While gaining weight you will inevitably gain some fat, but you should also gain a decent amount of lean muscle mass.
It is not advised that you consume white potatoes, as they have been classified as anti-nutrients. What are anti-nutrients? These are foods that actively inhibit the absorption of other nutrients, creating an environment conducive to nutrient deficiencies.
4. Fatty Fish
Fatty fish are excellent sources of protein and omega-3 fats, which play important roles in many aspects of our health. These include helping to maintain blood pressure, reducing the risk of cardiovascular disease, enhancing brain function and reinforcing the cell membranes of various cells, reducing the risk of water loss.
It is a good idea to consume both fatty fish along with classic red meat, to get the benefits of them both.
5. Red Meat
Steak is arguably the highest-quality protein you can get, but contains high amount of saturated fat, which is not ideal under all circumstances. Saturated fat does lend itself to the synthesis of many important hormones, but in excess can increase heart disease risk, especially in conjunction with high carbohydrate diets.
Regardless, grass fed beef contains conjugated linoleic acid, helpful Omega-6 fats that safeguard the heart and order organs from the impact of oxidative damage.
An extremely healthy and fat rich fruit, avocados contain significant amounts of monounsaturated fats that increase testosterone synthesis. Avocados are also a treasure trove of many vitamins and minerals, which support biochemical processes in the body, brain function and overall health.
Consuming an avocado every day is a great idea, and one more people should be doing.
Eggs are considered complete proteins, in the sense that they contain all the essential amino acids the body needs for optimal function. The yolks also contain high amounts of saturated fats and nutrients that promotes cellular recovery and repair.
Eggs are amongst the most nutritious foods on the planet, and ones that lend themselves to healthy weight gain in a short amount of time.
Whole-grain rice is excellent thanks to the generous amounts of fiber it contains, as well as slow digesting carbs that help to provide energy over many hours. A typical cup of rice contains approximately 200 cal, and is nutritionally dense as long as it is consumed intact. What this means is always choose brown rice over white rice, as removal of outer parts of the grain result in loss of many important nutrients.
9. A Wide Variety of Fruit
Choosing low glycemic index fruits are a great option, as they do not result in a surge of insulin release following consumption, and thus reduce adverse effects related to fat gain.
Many foods contain unique bioflavonoid compounds that can influence digestion, oxidative processes and imbue protection not offered by other foods. Fruits aren’t necessarily calorie dense, but they act as healthy complements to meals, or make the perfect dessert to go with natural yogurt.
10. Protein Powders
The body need sufficient protein for growth and recovery, being much more important when you are trying to gain weight. Diets high in protein also ensure that much of the weight you gain is not fat, thanks to the thermic effect they exert. Combined with weight training, you can reliably increase lean muscle mass.
Protein powders made into shakes are also very attractive options since the body does not recognize liquid calories in the same way it does solid food, meaning that it is not uncommon to feel hungry one hour after consuming a protein shake.
If hunger has been a major stalling point in your effort to gain weight, protein shakes may be just what you need.
To be quite clear, we are in no way advocating the consumption of milk chocolate, as these have very little nutritive value after having much of their flavonoid component removed. Rather, you should look for rich dark chocolate, with a minimum of 70% cacao. This type of chocolate is still relatively high fat, but is loaded with antioxidants that support health.
Two squares of this chocolate consumed daily as a treat is the perfect add-on for healthy weight gain.
12. Natural Yogurt
Natural full fat yogurt contains a good amount of protein, and fat, not to mention natural cultures of probiotic bacteria cultivated during processing. Avoid flavored yogurt products, as these typically contain loads of extra sugar, converting healthy food into trash.
While the list of foods mentioned above is great for initiating weight gain, it does not give you a license to fill. What does that mean? If you eat too much of anything, you will get fat. To gain weight at a healthy rate, it is imperative that you calculate what your body currently needs to maintain weight, and consume an extra 500 cal or so for weight gain.
We have not included wheat-based products in this list, as they are not the best options considering you may want to preserve long-term health.