Just as a large segment of people are trying to lose excess weight to get rid of the risks of obesity and reach a healthy aesthetic appearance; On the contrary, there is a segment of no less size and importance that tries to gain weight to reach the ideal appearance, and mothers often ask about a healthy weight gain system for girls and boys because excessive thinness is no less harmful than obesity and has health risks as well.
Therefore, we offer our dear readers in this article more than one type of foods and recipes that can be included in a healthy weight gain regime; Because some cases find it difficult to gain weight even with eating large amounts of food because they do not focus on high-calorie food.
BEST DIET RECIPES FOR WEIGHT GAIN
Here are examples of some foods and recipes to treat thinness:
RECIPES CONTAINING MILK:
Milk is an important source of protein, and it is often included in any diet for weight gain for young people because it contains balanced proportions of protein, carbohydrates and calcium.
Milk contributes to weight gain and muscle building when consumed on a daily basis.
Drink a glass of milk as a snack between meals, or before or after a workout to gain weight and build muscle.
Milk is also a delicious component of juices and smoothies that can be eaten in the morning to help gain weight, build muscles and fatten the face .
For example, you can mix a cup of whole milk with frozen berries, two tablespoons of honey and one tablespoon of vanilla .
NUTS AND NUT BUTTER
Nuts like almonds, pistachios, hazelnuts, and the fatty butter made from them are very good sources for gaining weight. but also healthy; Because the source of its fat is omega-3, which is useful for the heart, brain, and body condition in general.
Because nuts contain high amounts of calories, half a cup of nuts daily with meals or as a separate snack is enough to gain weight and add a good amount of calories to your daily diet.
Nut butter can also be used and placed on different types of food, to form an addition rich in taste and calories.
It can be included in a diet to gain weight. It can be added to chips, fruit, sweetened juices, etc.
You can make a delicious smoothie from a cup of milk, peanut butter or any type of nut butter, plus a banana to make a high-calorie snack.
POTATOES AND STARCHY VEGETABLES
Potatoes and starchy vegetables are known to be a good and healthy source of weight gain.
It can be added in any diet to gain weight.
There are many types of starchy plants, such as root vegetables such as carrots, legumes such as kidney beans, kidney beans, whole wheat grains, corn, and sweet potatoes.
Starchy vegetables and potatoes are also characterized by providing the body with large amounts of glycogen, which cells use as a primary source of energy when exercising and vigorous exercise.
The fiber and nutrients contained in these plants activate the beneficial bacteria in the stomach and intestines.
Sweet Potato Slices Recipe:
- Wash and dry the sweet potatoes, cut into thin slices and roast in the oven.
- After that, you can add many food items to it according to your choice, for example, you can add fried eggs and avocado to sweet potato slices to be a high-calorie breakfast.
- Some nuts and nut butter can also be added to sweet potato slices and eaten between meals as a sweetener or snack.
Red meat of all kinds, especially fatty ones, and various cooking methods should be added to any diet to gain weight, as it contains large amounts of protein, fats and fiber, all of which are essential elements in building muscle and gaining weight .
RICE AS PART OF A WEIGHT GAIN DIET
Rice is an inexpensive and high-calorie source of starch. One cup of cooked rice is enough to provide you with 204 calories.
Rice is characterized by the multiplicity of cooking methods and the multiplicity of foods, spices and sauces that are added to it and changed, making it a unique and new taste every time.
Also, rice is one of the foods that go along easily with different types of proteins and cooked vegetables to be a complete and new meal every time.
It’s hard to find an inexpensive weight gain diet that doesn’t contain rice as a primary ingredient.
HOMEMADE PROTEIN SMOOTHIES
Processed protein juices are common in the market, but they are unhealthy because they contain a high percentage of sugars, artificial colors and flavors, so items that contain high protein levels should be prepared at home to ensure their health benefits.
Here are examples of protein smoothies that can be added to any weight gain diet you intend to follow:
- Whisk a banana with one tablespoon of chocolate whey protein and one tablespoon of nut butter.
- Whisk together 1 cup of frozen berries, 1 tablespoon of vanilla whey protein, and 1 cup of full-fat Greek yogurt.
- Whisk together 1 cup of spinach, 1 banana, 1 avocado, and 1 tablespoon of whey protein.
- Whisk together 1 cup of blueberries, 1 tablespoon of vanilla whey protein, and 1 cup of full-fat Greek yogurt.
- Mix a large cup of chocolate milk with a tablespoon of chocolate whey protein, an avocado and a tablespoon of nut butter or peanut butter.
- Combine a sliced apple, 1 tablespoon of vanilla-flavored whey protein, 1 tablespoon of full-fat yogurt, and 1 tablespoon of sugar-free caramel sauce.
DRIED FRUITS FOR WEIGHT GAIN DIET
Dried fruits contain a large amount of sugars.
It gives high calories and can be added to a diet to gain weight as desired.
It also contains a lot of fiber, minerals , vitamins and antioxidants, so it is one of the healthy and aesthetically beneficial options for the body.
They can be added to any weight gain diet, especially when mixed with a protein source.
EXAMPLES OF USING DRIED FRUITS IN A DIET TO GAIN WEIGHT
- Raisins can be mixed with cream cheese or meat and rice.
- You can also serve dried dates stuffed with nut butter or with the protein juices we mentioned earlier.
- Be sure that you are eating a healthy, high-calorie meal that will inevitably come in handy on your journey to gaining weight .
You may have noticed avocado being mentioned as a main addition in more than one of the previous recipes; This is due to the fact that the avocado is one of the fruits with a high fat content, in addition to containing many vitamins and minerals that are important to the body. One fruit gives about 322 calories.
Avocado has a slightly neutral taste, which makes it an acceptable addition to many recipes for any weight gain diet.
It can be served with salads of all kinds, juices, various sandwiches, and some types of soup.
It can also be served grilled, fried, baked or even mashed without cooking with toast .
SALMON AND FATTY FISH
Salmon and other fatty fish are an important source of protein and healthy fats, such as red meat.
Suffice it to know that an average slice of smoked salmon may provide about 250 calories.
What distinguishes fish from red meat is that it contains high concentrations of omega-3 fatty acids, which fight diseases, especially nerve diseases.
It will benefit your body in terms of overall health as well as weight gain and muscle building.
Salmon has a variety of preparation methods that meet many tastes, such as:
It can be steamed, boiled, grilled, or sometimes even raw, such as when served in sushi.
Salmon is a natural wild fish; That is, it is not raised on farms, so its nutritional value is high.
Salmon can be prepared with the following recipes and included in a diet to gain weight:
- Replace tuna with fresh or canned salmon in a tuna salad.
- Mix salmon, bacon, diced tomatoes, lettuce, avocado and hard-boiled eggs to make a high-calorie, nutritious salad.
- Smoked salmon can be mixed with Greek yogurt and mayonnaise as an appetizer with meals or as a snack between meals.
WHOLE WHEAT BREAD
Bread is one of the foods rich in carbohydrates, fiber, calories and minerals, and one of the foods that give the meal a special flavor.
A broad base of people cannot eat their food without it, and even causes the inability of many to follow diets to lose weight because they do not dispense with bread in their food.
Whole meals can be made based on bread with a source of protein such as steaks, chicken or kofta, or with cheeses of all kinds, vegetables and other options that are a new meal every time according to the ingredients of the bread and the additions stuffed with it, so you must eat it when following a diet to gain weight .
Bread can be simply made at home to ensure its cleanliness, especially if you do not want to buy any food in the current epidemic conditions.
Dark chocolate is packed with large amounts of antioxidants that naturally fight heart disease and many types of cancer.
Chocolate granules regulate stress, improve mood, and regulate blood sugar. They are also rich in minerals and are very high in calories.
When dark chocolate is included in a diet to gain weight , 100 gm of it provides the body with approximately 600 calories, and the number of these calories may increase when fats, dairy, dried fruits, etc. are added to the chocolate.
Cheese is a food that contains very high amounts of calories, as is chocolate.
It is enough to know that about 25 grams, the equivalent of the size of a small dice, can provide us with 110 calories.
Cheeses, depending on their degree of saltiness, can be mixed into many foods, such as sweet dishes and even salty dishes.
It can be eaten on its own with bread and pastries; As we can see, most of the things that accept cheese are also high in calories; Therefore, cheese and its derivatives and things that you mix with them often enter into any diet to gain weight.
We must be aware that the fats in cheese are saturated fats. It raises the harmful cholesterol in the body if it is eaten in large quantities, and therefore the amount of cheese that is included in any diet should be moderated to gain weight.
Eggs contain high cholesterol and fat.
It is considered one of the basic options in the composition of a diet to gain weight; Due to the high calories it contains, it increases weight, in addition to the amount of calcium it contains, which helps in strengthening the bones.
The protein contained in eggs contributes mainly to building muscles and all cells of the body.
BODYBUILDING WEIGHT GAIN DIET
Many athletes are looking for a diet to gain weight as bodybuilding. Bodybuilding is one of the sports that needs special nutrition that depends on increasing the proportion of protein in it, to increase the building of body muscles. The recommended daily ratio is 8 grams / kg, in the case of seeking to gain weight for bodybuilding He recommends eating more protein, which can be obtained during the day from eggs and fish such as salmon, tuna and milk.