Foods which put on weight

Check if you're a healthy weight for your height using the BMI healthy weight calculator. If you're underweight, your GP can check for any health conditions that may have caused you to lose weight, such as:. Once the cause of your weight loss has been found, your GP can give you advice about making changes to your diet, sometimes with the help of a dietitian. Just one 6-ounce gram fillet of deboned wild sockeye salmon provides around calories and 12 grams of healthy fats.

The same serving packs 37 grams of high quality protein, helping you build muscle or gain weight You can also try smoked salmon or even eat raw salmon in sushi and sashimi. Fresh or frozen salmon often has a slightly higher price tag, but canned salmon is a quick and inexpensive option. Almost all canned salmon is wild rather than farmed, giving it top marks for nutrition. Salmon and other oily fish are a great source of incredibly healthy omega-3 fats. They also provide high quality protein to help you build muscle.

Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight. There are many types available, including whey, soy, egg, and pea protein. Whey protein supplements and mass gainers supplements that can help you gain muscle mass can be very easy and cost-effective strategies to gain weight, especially when combined with strength training Whey protein is made from dairy and has been shown to help improve health markers and reduce the risk of disease Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth The easiest way to add protein powder into your diet is with a protein smoothie , especially for breakfast.

That gives you the rest of the day to add in nutritious meals and snacks to make sure you get a balanced nutrient intake. Try this basic whey shake recipe to start your day off with a high energy breakfast. For even more protein, try adding in peanut butter, almond butter, flaxseeds, or chia seeds. Unflavored whey protein can be added to dishes such as soups, mashed potatoes, and oatmeal to increase protein content. Shop online for protein supplements. Protein supplements are a simple and affordable addition to your diet to help you increase your protein intake.

Dried fruit is a high calorie snack that also provides antioxidants and micronutrients You can get many different types of dried fruit, and they all have a naturally high sugar content.

Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact Try combining some dried fruit with a protein source, such as cuts of meat, cheese, or a whey protein shake.

They also mix well with nuts and full fat plain Greek yogurt, providing a blend of healthy fats, protein, and other key nutrients. Dates are nutritious, full of fiber, and high in antioxidants.

Just two Medjool dates on their own provide about calories Try filling dates with nut butter, cream cheese, or even cooked grains like rice or quinoa. Add one or two dates to smoothies, sauces, and dressings for a touch of sweetness. Dried fruit is packed with calories, healthy fiber, and antioxidants. 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. When purchasing bread, aim for natural whole grain and seeded breads. Healthier versions, such as Ezekiel bread , are available in most grocery stores. Sandwiches are one of the easiest, most versatile, and portable meals for helping you put on weight.

Their ingredients are limited only by your imagination: meats, cheese, veggies, nut butter spreads, avocado, and more. Try one of these sandwich recipes. Sourdough bread has become increasingly popular during the pandemic period and for good reason. During the pandemic, many are learning how to make sourdough starters.

Sourdough bread has just three simple ingredients: flour, water, and salt. One slice weighing 2 ounces 56 g will give you about calories. The live good bacteria in sourdough feeds bacteria in the gut, which can strengthen your immune system Whole grain breads can be effective in gaining weight, especially when combined with a good protein source.

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 calories, 29 grams of fat, and 14 grams of fiber One of the most popular and easiest ways of enjoying avocado is on avocado toast. Just mash up some avocado and spread it on your toast. Other delicious ways to enjoy the versatile avocado include:.

Avocados are full of healthy fats and nutrients. While you should avoid processed, high sugar cereals, healthier forms, such as oatmeal cooked with whole milk, can be a great carb source to add to your diet. Consider topping your hot oats, overnight oats , or full fat Greek yogurt with:.

Grain-based cereals and oats also contain beneficial nutrients such as fiber and healthy antioxidants Make sure to read the label and avoid cereals with excess added sugar. Choose those with the most fiber when possible. Bodybuilders and other athletes may also hope to gain weight by building muscle. According to the Centers for Disease Control and Prevention CDC in the United States, the number of underweight adults aged 20 to 39 years in the country decreased from 3 percent to 1.

While gaining weight can be a struggle, the following foods may help. They can also increase muscle and boost overall health. Milk offers a mix of fat, carbohydrates , and proteins. It is also an excellent source of vitamins and minerals, including calcium. One study found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product. A similar study involving women in resistance training showed improved results in those who drank milk following a workout.

Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.

However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided.

Check labels carefully. A cup of rice contains about calories , and it is also a good source of carbohydrates, which contribute to weight gain.

Many people find it easy to incorporate rice into meals containing proteins and vegetables. Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain. While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.

One study found that adding lean red meat to the diets of women aged 60—90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training. Consuming nuts regularly can help a person to gain weight safely. He or she will make sure that healthy changes are taking place. People who are underweight typically are not getting enough calories to fuel their bodies.

Often, they are also suffering from malnutrition. Malnutrition means you are not taking in enough vitamins and minerals from your food. Many underweight people are physically healthy. Low body weight is due to a variety of causes, including:. Last Updated: August 13, This information provides a general overview and may not apply to everyone.

Talk to your family doctor to find out if this information applies to you and to get more information on this subject. You should choose a diet made of nutrient-rich foods. Nutrient-rich or nutrient-dense foods are low in sugar, sodium, starches,….

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Path to improved wellness Fat has a bad reputation for causing people to be overweight and obese. For a healthy weight gain, the following tips can help: Add healthy calories. You can increase calories by adding nut or seed toppings, cheese, and healthy side dishes.