Healthy diet plan for weight gain.
For some people, gaining weight or adding muscle can be just as difficult as losing weight for others. Here are 10 of the best Healthy diet plan for weight gain or add muscle, the healthy way. .However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.
Home Made Protein Smoothies:
Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.
Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content. it is very good for Healthy diet plan for weight gain.
Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative like almond milk.
- Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of peanut or another nut butter.
- Vanilla berry shake: Combine 1 cup (237 ml) of fresh or frozen mixed berries, ice, 1 cup (237 ml) of high-protein natural yogurt and 1 scoop of vanilla whey protein.
- Chocolate hazelnut shake: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.
- Caramel apple shake: Combine 1 sliced apple, 1 cup (237 ml) of natural yogurt, 1 scoop of caramel- or vanilla-flavored whey protein and 1 tablespoon (15 ml) of sugar-free caramel sauce or flavoring.
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 weight lifting. it is a Healthy diet plan for weight gain.
Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.
Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.
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 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. it is also a Healthy diet plan for weight gain.
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.
Nuts and nut butters
Nuts and nut butters are a perfect choice if you’re looking to gain weight.
Just one small handful of almonds 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. it is a Healthy diet plan for weight gain.
Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.
Red meats are probably one of the best muscle-building foods available.
For example, steak contains around 3 grams of leucine per 6 ounces (170 grams). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.
In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle-building supplement.
Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight. it is one of the best Healthy diet plan for weight gain.
In one study, 100 elderly women added 6 ounces (170 grams) of red meat to their diets and performed resistance training six days a week for six weeks.
The women gained mass, had an 18% increase in strength and an increase in the important muscle-building hormone IGF-1.
Potatoes and starchy foods
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories. it is a Healthy diet plan for weight gain.
Try to choose one of these healthy sources of starchy carbs:
- Potatoes and sweet potatoes
- Winter root vegetables
- Beans and legumes
salmon and oily fish
Like red meat, salmon and oily fish 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.
They offer numerous benefits for your health and fight diseases.
Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.
Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training.
Some people think whey protein is unhealthy or unnatural, but this isn’t the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk.
It may be even more important if you’re also training since your daily protein requirements increase. it is a Healthy diet plan for weight gain.
Dried fruit is a high-calorie snack that also provides antioxidants and micro-nutrients.
You 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. it is a Healthy diet plan for weight gain.
Whole-grain breads are another good carb source to help you gain weight.
You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat and cheese. it is a Healthy diet plan for weight gain.
When purchasing bread, aim for natural whole-grain and seeded breads. Healthy versions, such as Ezekiel bread, are available in most grocery stores.