So much nutrition and diet advice is aimed at losing weight, but if you're too thin, you may be at a loss on how to gain weight. Today i am going to tell you how to gain your weight easily just by consuming some affordable and easily available foods. To get your weight gain strategy started, here are six nutritious, high-calorie (but still healthy) foods to add to your list:
1. Milk
2. Rice
3.Fish
4.Eggs
5.Cheese
6. Potatoes
1. Milk: a glass of milk can provide you with your daily source of calcium and vitamin D . Cow milk and buffalo milk are the two popular varieties of milk, but if you are looking for gaining weight, buffalo milk can be the preferred option, because buffalo milk is thicker than the cow milk and is also denser in calories.
It is richer in carbs. Including any kind of milk in your diet can really help you have strong bones and healthy teeth.
And also a blend of milk, bananas, nut, honey can be a great way to gain weight.
If you're really looking for weight gain, you must include milk in your diet.
2. Rice: a cup ( 158 grams) of cooked white rice provides about 204 calories, 44 grams of carbs, and very little fat. Rice is a convenient, low cost carb source to help you gain weight.
3. Fish: Salmon and oily fish are rich in healthy fats. They are excellent sources of protein and important healthy fats. Out of all the nutrients that Salmon and oily fish provide, Omega-3 fatty acids are among the most significant and well known.
4. Eggs: eggs are good source of protein, healthy fats and other nutrients. Most nutrients are contained in the yolk.
5. Cheese: cheese is a very good source of protein and rich in healthy fats. It is a calorie-dense food, which means that even small portions of it are high in calories. For example, a singl 1-ounce slice of cheddar cheese has 115 calories. If you are really struggling for weight gain, you must add it to your meals.
6. Potatoes: it is a very well-known vegetable for weight gain. And they are easily available almost everywhere and cheap. Potatoes help in gaining weight because they are potent sources of starchy carbohydrates. It is recommended to consume potatoes in the form of cooked vegetables and avoid over consuming them in the form of french fries, potato sticks or potato chips.
Note: Potatoes are often thought of as a comfort food — richly mashed with butter and sour cream or crisply fried in vegetable oil. But when prepared in these ways, they can lead to weight gain, diabetes and heart disease, according to the Harvard School of Public Health.
In fact, a study published in 2017 in The American Journal of Clinical Nutrition found that people who ate fried potatoes twice a week saw an increased risk of death.
The study examined potato intake in 4,400 people between the ages of 45 and 79. By the end of the eight-year study, 236 people had died. Researchers found that those who ate fried potatoes — French fries, hash browns, home fries and more — were more than twice as likely to have died.
The study did not, however, find any correlation between non-fried potato consumption and risk of death.
Potatoes aren’t necessarily bad for you. When cooked the right way — without heaps of butter, cheese or cream — they can even be good for you.
Potatoes are low in calories — a medium-sized baked potato contains only about 110 calories. They are a good source of vitamins C and B6, manganese, phosphorus, niacin and pantothenic acid.
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