7 Foods To Gain Weight In A Healthy Way

For some people, gaining weight or gaining muscle can be just as difficult as it is for others to lose it. However, adding certain foods to your diet can be very effective for healthy weight gain.

Here are 7 of the best foods to help you gain weight or add muscle in a healthy way.

1. Homemade protein shakes to gain weight

Drinking homemade protein shakes can be a very nutritious and quick way to gain weight. Ideally, make your own smoothies, as commercial versions often contain added sugar and lack nutrients. Making your own shake will also allow you to vary the flavor and nutrient content.

We present some tasty variations that you can try. You can combine each one with 2 cups (470 ml) of milk or an alternative like almond milk.

Nut, banana and chocolate smoothie

A combination of nuts, banana and chocolate provides the body with important nutrients such as fatty acids, proteins and antioxidants. This, together, improves health and promotes healthy weight gain.

Ingredients

• 1 banana
• 2 teaspoons of chocolate whey protein (10 ml)
• 1 tablespoon of peanut butter (20 g)
• 1 glass of skim milk (200 ml)

Preparation

• Combine the ingredients until you get a homogeneous mixture and consume it after making a physical effort.

Avocado, chocolate and hazelnut smoothie

Avocado is a food rich in healthy fats and proteins of high biological value. For their part, chocolate and hazelnuts are a source of energy and provide important antioxidants. 

Ingredients

• Glass of chocolate milk (400 ml)
• Glass of skimmed milk (200 ml)
• 1 tablespoon of hazelnut butter (20 g)
• 1 avocado

Preparation

• Mix all the ingredients for a few minutes and consume the shake after your training session.

Super green smoothie

Ingredients

• 1 cup of spinach (60 g)
• 1 avocado
• 2 teaspoons of unflavored or vanilla whey protein (10 ml)
• 1 banana
• 1 cup of pineapple (150 g)

Preparation

• Mix the ingredients well and then consume.

All of these shakes provide around 400 to 600 calories, along with a large amount of protein and other important vitamins and minerals.

2. Milk

For decades milk has been used to gain weight or build muscle. Provides a good balance of protein, carbohydrates, and fat. It is also a good source of calcium, as well as other vitamins and minerals.

For those trying to get more muscle, milk is an excellent protein source that provides both casein and whey proteins.

Additionally, studies have shown that milk, or whey, and casein combined  can lead to greater mass gain than other protein sources.

Try to drink about a glass or two as a snack, with a meal, or before and after a physical workout.

3. Red meat

Red meat is probably one of the best muscle building foods available.

A steak, for example, contains about 3 grams of leucine for every 6 ounces (170 g). Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.

In addition to this, red meat is one of the best sources of creatine in the diet. This is possibly the best muscle building supplement.

They also have more calories and fat than lean meats, so they help you eat more calories and gain weight.

4. Potatoes and starches

Potatoes and other starchy foods are a very easy and inexpensive way to add extra calories. So try choosing one of these healthy sources of starchy carbohydrates:

• Oatmeal
• Corn
• Potatoes and sweet potatoes
• Winter root vegetables
• Beans and legumes

Potatoes and other starches not only add carbohydrates and calories to help you gain weight, but they also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities.

Many of these carbohydrate sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria.

5. Salmon

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.

Of all the nutrients that salmon and oily fish provide, omega 3 fatty acids are among the most important and well-known.

Omega 3 fatty acids are very important and provide numerous benefits for health and also to fight disease.

• Just one 6-ounce (170g) salmon fillet provides about 350 calories and 4 grams of omega-3s.
• It also provides 34 grams of high-quality protein, which helps you build muscle or gain weight.

6. Avocados

Avocados are also loaded with healthy fats. Unlike other whole fruits, avocados are quite calorie dense and therefore a great food to help you gain weight.

• Just one large avocado (200 grams) provides about 322 calories, 29 grams of fat, and 17 grams of fiber.

• Avocados are also rich in vitamins, minerals, and other nutrients.

Try adding avocado to your main meals and other dishes like omelets or sandwiches.

7. Dark chocolate

Lastly, high-quality dark chocolate provides high amounts of antioxidants and health benefits. It is recommended to consume dark chocolate with a cocoa content of 70% or more.

Like other high-fat foods, dark chocolate has a very high caloric density. This means that it is very easy to get a lot of calories from it.

• Each 100 gram (3.5 ounce) bar has about 600 calories.
• It’s also packed with micronutrients and health-promoting compounds like fiber, magnesium, and antioxidants.

Therefore, the secret behind gaining weight is consuming more calories than your body needs.

Weight lifting is important too, so the extra calories can be used to build muscle rather than just adding fat. Incorporate the foods on this list into your meal plans and stick with them for the long haul.