With seemingly hundreds upon hundreds of diets on the market that make promises of weight loss, it can be hard to find what you need if you are trying to actually gain weight. The truth is, many of your goals will be the same. You will want to eat a diet consisting of healthy foods that are high in protein so that you can reach your normal body weight. Knowing what foods to eat will make the process easier for you.
Nuts and Seeds
Consuming nuts and seeds as part of your weight-gaining diet provides you with foods that are both high in calories and healthy omega-3 fatty acids. They are also loaded with protein, making them an excellent vegan substitute for meat. Even if you are not vegan, replacing some types of meat with nuts and seeds is not a bad idea as some varieties of meat can be high in saturated fat and while it may cause weight gain, it will not be the healthy kind that you want. The best options of nuts and seeds for weight gain include sunflower seeds, Brazil nuts, flaxseeds, almonds, peanuts and walnuts.
Avocados
Avocados contain high amounts of both polyunsaturated and monounsaturated fats, both of which are extremely helpful in building healthy muscle tissues and gaining weight. Avocados are also full of a variety of important vitamins, along with protein and calories. A medium avocado contains approximately 300 calories, so consuming avocados on a regular basis can definitely be beneficial to your weight gain. Avocados are versatile and can be used in dips and salad or as a spread for sandwiches.
Kidney Beans
Kidney beans are a food that is very nutritious and should be included in the diet of anyone trying to bulk up using healthy foods. These beans are an excellent fiber source. One thing that sets kidney beans apart from other muscle-building and weight-gain foods is the fact that they are also rich in fiber, which is important as most weight gainers do not consume enough fiber. These beans are also high in potassium, folate, copper, manganese, phosphorus and iron.
Lean Red Meat
If you are a meat eater, choosing lean red meat is the best option of them all. Lean red meat is extremely high in protein and has some of the most calories per serving when compared to other weight-gaining and muscle-building foods. If you don't care for red meat, you can also try venison or buffalo. It is important to note that lean beef is high in saturated fat so you should only eat it once or twice a week. In addition to protein, lean meat contains B vitamins, copper, iron, zinc and phosphorous.
References
- Drugs.com: Weight Gain Tips for Athletes
- American Dietetic Association: Healthy Weight Gain
- "Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way"; Michael Mejia; 2005
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