If you are challenged with gaining weight or adding muscle, then this is simply an article for you to add simple foods to your diet to make you gain weight effortlessly. These weight gain foods are not just healthy but are effective to help you gain weight or add muscle, in a healthy way.
Weight Gain Foods
1. Homemade protein smoothies to boost energy.
Homemade protein smoothies can be a highly nutritious and quick way to gain weight. Check out the healthy weight gain smoothies without protein powder on Youtube. Remember this weight gain smoothie is to be taken in between meals as a snack and not as a meal. Some of the popular ones are:
- Peanut Butter Banana Smoothie
- Berry-Banana Cashew Smoothie
- Super Green Shake
- Cranberry Banana Smoothie
- Cold Coffee Banana Smoothie
2. Rice is a great source of carbs.
Rice is a great source of carbs that are easy to consume and digest. Combine rice with lentils, legumes, and animal meat(chicken, mutton, fish)
No protein powder smoothie| Gain 10 kg in 2 weeks
3. Nuts and nut butter are perfect choices.
Nuts and nut butter are perfect choices as they are very calorie-dense. Just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
You can add nut butter to a variety of snacks or dishes, such as smoothies, yogurts, crackers, and bread to turn them into a high-calorie snack in no time.
4. Potatoes and starches
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories. Try to choose healthy sources of starchy carbs: dalia, oats, corn, buckwheat, ragi, jowar, potatoes, sweet potatoes, arbi, beans, legumes, rice, barley, squash, turnips, green peas.
5. Eat Healthy Sources of Fats
Include these 7 high-fat foods that offer great health benefits.
- Dark chocolate
- Whole eggs
- Fatty fish
- Nuts and Seeds
- Healthy Oils like extra virgin olive oil, coconut oil, desi ghee
6. Eat Dairy Products
Include full-fat Milk, Homemade Curd, Greek Yogurt, Cottage Cheese
7. Dates are nutritious
Dates are full of fiber and high in antioxidants. They’re also versatile and simple to prepare as a high-calorie snack. Just two Medjool dates on their own provide about 130 calories.