In today’s era, the medical world is focused on how to lose weight, but what about how to gain weight? As losing weight is hard similarly putting weight is also not easy. Researches indicate that underweight is the world’s biggest health problem associated with a 150% greater risk of early death. Being underweight is as dangerous as obesity. It can make a person more prone to infections, osteoporosis, infertility, growth and development issues, weak immunity, cancer, gastric issues, metabolic syndromes, etc.
In this article, we will discuss nutrient-rich foods that can help a person to gain weight safely and effectively.
Milk
Milk is an excellent source of “nutrients of concern” for the underweight. In one cup of milk 12–15 grams of carbohydrate and 8 grams of protein is present. Milk is incredibly rich in many other nutrients such as calcium, vitamin D, protein, phosphorus, magnesium, potassium, vitamin B12, sugar, iodine, and zinc. These beneficial nutrients help to boost up your immune system and protects you from illness. Vitamin A in milk aid to enhance eyesight and memory. Calcium assists to make your bones strong. Milk provides all the nutrients which are important in growth and development.
Rice
Another amazing nutrition that must be included in your diet plan is rice. It remarkably helps to gain weight. A cup of white rice contains about 90% of carbohydrates,8% of protein, and 2% of fat mainly omega 6-fatty acid. These carbohydrates start the vicious insulin-hunger cycle. In a vicious cycle, carbohydrates cause a spike in insulin that consequently increases hunger and allow you to eat more. The more you eat more chances are to say goodbye to your lean figure.
Homemade smoothies
Homemade smoothies are dietary supplements made up of whole fruits and milk. They are the richest source of amino acids, building blocks of protein. Researchers provide clear evidence that their intake increases amino acid levels in the bloodstream, which in turn triggers a more significant response for muscle synthesis. Many athletes and bodybuilders consume smoothies to get a muscular body.
Red meat
The most recommended way to gain weight would be through muscle gain. This requires a diet with high proteins. If you want to enjoy a pretty healthy physical look then make sure to eat lean red meat. It is fully packed with health-friendly nutrients most importantly Iron, leucine, and creatine. Iron is directly responsible for hemoglobin synthesis and protects from getting anemic and weak. Furthermore, Leucine stimulates muscle synthesis by activating a protein called mTOR, which is responsible for the process of creating muscle tissue. Thus, weight increases by absorbing such protein houses.
Potatoes
Potatoes are used for weight gainer and muscle builder for decades. Potatoes are full of starch and consuming them in a fried or boiled form daily can increase the weight to the magical level.
Banana
Banana is a sweet fruit-filled with a pretty good amount of healthy ingredients. Banana shakes are always advised by the nutritionist for quick weight gain.
Conclusion
The above-mentioned foods are best to recommend foods that truly help to gain weight. These small steps of eating a healthy diet in your routine can then become the steps on the path you want to achieve, and maintain for a healthier weight.