For some people, gaining weight is as difficult as losing it is for others. Having said that, diet plays a huge role in determining body weight. So, by regulating what you eat, you could very well be on your way to shedding your extra pounds of body fat — or gaining it if that’s what’s best for your overall health.
While obesity is a potential health disaster, underweight people are also liable to numerous health risks such as fertility problems, developmental problems, weaker immune systems, osteoporosis, and malnutrition.
Health professionals usually recommend that people increase their weight when they consistently show low-body weight readings. Athletes and bodybuilders also strive to gain muscle mass because they believe that huge muscles are better.
According to the United States’ CDC, the population of underweight U.S. adults reduced from 3% to 1.9% between 1988 and 2008. If you are eager to gain more weight safely through a managed diet plan, here are some foods to consider adding to your menu.
Consuming milk gives you protein, carbs, and some healthy fat. Milk is also a rich source of vitamins and minerals. The high protein content of milk ensures that people who consume it in healthy amounts can build muscle mass and gain weight. One research study discovered that for people who do resistance training, drinking skimmed milk boosted their muscle mass better than by drinking soy-based products. If you are serious about gaining weight, consider adding milk to your daily diet.
2. Protein shakes
Drinking protein shake helps people gain weight with relative ease and efficacy. Shakes are more effective at helping people pack on muscles if they are taken post-workout. Nevertheless, you may want to minimize drinking protein shake as excessive consumption of premade shakes can introduce too much sugar into your diet. To avoid consuming unhealthy additives, always check the nutrition labels carefully. Steroids are also good alternatives for athletes who want to bulk up. Why not check here for the best performance-enhancing drugs to put on weight and gain muscle mass?
3. Red meat
Consumption of red meat is also thought to help people build muscles and gain more weight. Steak contains nutrients such as creatine and leucine that are essential for enhancing muscle mass. It has been suggested that because steak, along with other red meats, is packed with proteins and fats; they improve weight gain. Although people are typically advised to control their intake of meat, lean pieces of red meat are better for your heart compared to fattier cuts.
In one study, it was found out that women between 60 and 90 years old were able to increase weight and gain strength by 18% while doing resistance training.
Rice is among the healthy food options you should add to your diet when you want to boost your weight. It’s a great source of low-cost carbohydrates. Eating one cup (158 g) of cooked white rice can provide you with 204 calories, and 44 g of carbohydrates with less fat. This calorie-rich diet allows you to obtain more carbs and calories from only one serving. It will boost your appetite and allow you to gain weight.