Weight gain with healthy food

  Weight gain by healthy way
   https://youtu.be/b2ky_ECVzj4
        For some people, gaining weight or adding muscle can be just as difficult as losing weight for others.

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

Here are 6 of the best foods to help you gain weight or add muscle, the healthy way.

         

  1.MILK

          Milk has been used as a weight gainer or muscle builder for decades (1Trusted Source).

It provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals (2).

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting (3Trusted Source, 4Trusted Source).

Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources (4Trusted Source, 5Trusted Source).

Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.

2.RICE:

        Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat .

It is also fairly calories Denis . meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

When you’re on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.

Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats.

However, extremely large amounts may not be wise due to their potential phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron Trusted Sou.

3.NUTS AND NUT BUTTERS:

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

Just one small handful of almond  contains over 7 grams of protein and 18 grams of healthy fats .

Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.

However, make sure you pick 100% nut butters with no added sugar or extra oils.

4.DRIED FOOD:

     Dried foods  is a high-calorie snack that also provides antioxidants and micronutrients. 

Trusted SourYou can get many different types of dried fruit.

However, they have a very high sugar content and are not ideal for weight loss diets.

On the other hand, this makes them great for gaining weight, especially since they’re convenient to eat and taste great.

While many people think fruits lose most of their nutrients when dried, this isn't the case. Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact. Trusted Sou

Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix well with nuts and natural yogurt, providing a blend of healthy fats, protein and other key nutrients.

5.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.

It's also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found 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.

In fact, many athletes or bodybuilders will eat six or more daily.

6.FULL FAT YOGURT:

    

      Full-fat Yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs and fat.

There are numerous snacks and healthy weight-gain recipes based on yogurt. Here are a few:

• Yogurt and fruit: Combine 1–2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut flakes.
• Chocolate peanut butter pudding:Mix 1–2 cups of yogurt with 100% cocoa powder, peanut or any nut butter and a sweetener such as stevia.  You can also add a scoop of whey for more protein.
• Yogurt parfait: Combine 1–2 cups of yogurt with granola and mixed berries in layers to create a tasty and well-balanced breakfast or healthy snakes. 
• Smoothies: Yogurt is an excellent addition to virtually any smoothie to increase the protein content and give it a more creamy, milkshake-like thickness.