If you are seeking to gain weight, a consistent surplus of calories in your diet is essential. What to eat for weight gain should primarily consist of nutritious and protein-rich sources. It is best to avoid trying to gain weight by consuming high-calorie junk foods and fast foods. Many of these junk foods contain added sugars, saturated fats, and other non-beneficial ingredients. This combination can lead to adverse health effects both short-term and long-term.
Here is what to eat for weight gain, to gain weight the healthy way yet apace:
Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.
What to Eat for Weight Gain: Nutrient-rich Foods
It is important that you are eating healthier foods even when trying to gain weight. Nutrient-rich foods consist of key vitamins and minerals necessary for the upkeep of healthy body functions. Consuming highly nutritious foods will set up a healthy foundation for gaining weight. For example, we need nutrients like B vitamins (found in fruits, fish, etc.) to regenerate energy levels among other purposes, which can help during our workouts. Minerals like iron aid in a continuous blood and oxygen flow. Too little of vitamins and nutrients like iron, can cause fatigue, muscle cramping, and other negative side effects.
Here are some good choices of nutrient-rich foods:
Bananas: Bananas are a good choice of snack, especially as a pre or post-workout refreshment. They provide many health benefits that will support a strong foundation for gaining weight and building muscle mass. Bananas have also been found to reduce muscle cramps when exercising.
Avocados: This versatile and tasty fruit makes a good choice of what to eat for weight gain. Not only is it a highly nutritious option, but avocados contain a generous amount of healthy fats and calories useful for those trying to gain weight. Per one whole avocado, you can get around 300 or more calories.
Spinach: Spinach is another healthy choice of green leafy vegetables. It provides the body with multiple benefits ranging from eye health to cardiovascular betterment. Add more of this food in your diet for a good source of vitamins A and K, calcium, and more.
What to Eat for Weight Gain: Protein
An adequate protein intake is imperative when trying to gain weight. Protein is an essential in our diet and is used in the maintenance of different body functions. Building muscle mass through exercise is going to increase your overall body weight and allow you to shape/tone where your gained weight goes. The amino acids derived from proteins additionally help to support muscle growth and development. Also, there are many high-protein food sources that contain a good amount of calories for weight gain, such as meats and beans.
Healthy high-protein options to choose what to eat for weight gain:
Lean cut meats: Perhaps one of the more convenient high-protein food options, are meats. Lean cut meats have more of the fat content removed. They can be a healthier alternative, and still provide an ample amount of benefit for those who want to gain weight. The protein and calorie content from meats can additionally aid in maintaining a caloric surplus.
Protein bars: Get a quick and direct delivery of quality protein from protein bars. This snack is another convenient choice of what to eat for weight gain. Consume them as a pre or post-workout snack, or sometime throughout the day for a boost of essential nutrition.
Click here to check out 8 of the best protein bars for any diet:
Quinoa: Quinoa is a complete protein food. This means, quinoa contains all of the nine essential amino acids we need in our diet. In addition to a healthy protein content, quinoa is a super healthy food that provides the body with a generous number of vitamins and minerals, including zinc, iron, and magnesium.
What to Eat for Weight Gain: Healthy Carbohydrates
Another group of foods that should be included in your diet for what to eat for weight gain and in general, are healthy carbohydrates. Carbohydrates can come in the form of sugars, starches, and fibers. They provide our body with reusable and natural sources of energy. This is especially helpful when exercising to help with recovery. Examples of healthy carbs include fruits and vegetables, potatoes, and whole wheat bread. The unhealthy types of carbohydrates that are best to limit include junk foods like sodas, candies, etc. that contain lots of added sugars.
Good sources of healthy carbohydrates for weight gain:
Potatoes: Potatoes are a healthy source of carbohydrates, but can also make a good option of what to eat for weight gain. You can easily get a good number of calories by adding toppings, plus the numerous recipes involving potatoes.
Brown rice: There are many health benefits to brown rice. This food can help promote good digestive health, in addition to an advantageous composition of vitamins and minerals. Brown rice contains a good source of magnesium and vitamin B-6. Magnesium can play a role in muscle behavior, including muscle performance.
Beans: Beans are an excellent source of not only useful carbohydrates, but protein and depending on preparation and type – calories. Use these foods in a variety of recipes for a boost of additional nourishing calories to maintain a caloric surplus.
2“11 Evidence-Based Health Benefits of Bananas .” Healthline, Healthline Media, www.healthline.com/nutrition/11-proven-benefits-of-bananas.
3“Spinach 101: Nutrition Facts And Health Benefits.” Healthline. N.p., 2018. Web. 22 Nov. 2018.