For certain individuals, putting on weight or adding muscle can be similarly as troublesome as getting in shape is for other people. Be that as it may, basically adding certain nourishments to your eating regimen can put forth your weight acquire attempts both solid and more compelling.

Here are some things you can eat to gain weight in a healthy way.

Milk

Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals. 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 weightlifting.

Rice

Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbs, and very little fat. Rice is also fairly calorie-dense, 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.

Nuts and Nut Butters

Nuts and nut butter are perfect choices if you’re looking to gain weight. Just one small handful of raw almonds (1/4 cup) contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats. Since nuts are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

Red meats

Red meats are probably one of the best muscle-building foods available. For example, 6 ounces (170 grams) of steak contains around 5 grams of leucine. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. It also contains 456 calories and nearly 49 grams of protein.

Avocados

Avocados are loaded with healthy fats. Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight. Just one large avocado provides around 322 calories, 29 grams of fat, and 14 grams of fiber. Avocados are also high in vitamins, minerals, and various beneficial plant compounds.

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