Overweight may lead to obesity and heart-related problems however being underweight is also an issue. A person who is underweight may increase the risk of malnutrition, vitamin deficiencies, and osteoporosis. The 2018 research study states that almost 1.5 % of U.S. adults are suffering from an underweight problem. Although the percentage of underweight people is less than the overweight ones, its effect on health cannot be denied.
Gaining weight is not easy and it also requires the same effort as losing weight does. Therefore the best way to gain weight is to eat healthy food. What kind of food is best for gaining weight? To find out I contacted Lahore’s best nutritionists and the effort was paid off. I got the list of 6 foods that will help you to gain weight.
6 Best Food for Gaining Weight
Perfect food for gaining weight are protein smoothies, milk, rice, red meats, fish, dried fruit, and whole-grain bread. Why do these foods promote healthy weight gain? Let’s get into the details below to find out.
1. Protein Smoothies
Protein smoothies are the number one item in the list of 6 foods that aid in weight gain. Smoothies are also used for losing weight therefore it is important to drink only those smoothies that promote healthy weight gain. Smoothies that are rich in calories are best for this purpose however avoid drinking commercial smoothies and make the one in your home.
You can drink smoothies like a chocolate banana smoothie, vanilla berry smoothie, chocolate hazelnut smoothie, Caramel apple smoothie, and vanilla blueberry smoothie.
Milk is the best sports drink that you can consume for gaining weight. You can drink milk at any time however the best time to consume it is before going to the bed. Milk is rich in calories, protein, and healthy nutrients that promote weight gain. Besides weight gain, milk is also important for bones and oral health.
So drink milk without too much sugar to gain muscles and a healthy weight.
Rice is also the best food for weight gain as they are rich in calories and low in carbohydrates. Besides carbohydrates, it is also low in cholesterol and fats. Rice is also used for losing weight because it is rich in fiber. The best time to eat rice is during lunchtime.
Eating too much rich may lead to acidity therefore eat rice twice or thrice a week.
4. Red Meats
If you are like me and love eating meat then here is another reason to enjoy it. Red Meat is rich in iron, vitamins, protein, and calories. All of these nutrients help in promoting the health of bones and muscles. Besides this, meat is also rich in zinc and boosts the immune system.
The best time to eat red meat is in the morning or during lunchtime. Avoid eating red meat for dinner because your stomach needs too much time to digest it.
Besides red meat, you can also eat fish which is a rich source of omega 3 fatty acid. Salmon and oily fishes are best for gaining weight as they are rich in protein. It is also an important source of healthy fats and nutrients that also aids in weight gain. Moreover, it also protects the person from heart diseases.
6. Dried Fruit
Dried fruits are rich in fiber and antioxidants. The best thing about dried fruits is you can eat them at any time however it is also important to take care of your teeth as well otherwise it may promote plaque. For gaining weight, eat dates, prunes, apricots, figs, and raisins because all of these dried fruits are important sources of calories and micronutrients.
If you are worried about your lower weight then start consuming all of the above-mentioned food. All of these foods promote healthy weight gain however eating too much rice, meat and dried fruits may cause acidity and uric acid problems therefore it is important to consume such food on a weekly basis. Besides the above-mentioned foods, you can also eat cereals, dark chocolate, and cheese for gaining weight.
If you are allergic to fish or any other item mentioned above then avoid using such food for preventing any viral infection.