In today’s world while many of us are struggling to lose some weight, there are also people genuinely desiring to put on some pounds as they strive hard to make their skinny body look healthy and muscular. Here are some of the best foods to help you gain weight naturally or add muscle in a healthy way.
Are you an Ectomorph?
Sound Strange..!!! Yes, an Ectomorph is one who is lean and face difficulty in gaining weight. These people will eat a lot and stuff themselves with various foods but still never put on a single pound. This is an exact opposite of an Endomorph who usually have a large built and put on weight quickly because of a large number of fat storing cells in their bodies.
Foods that can help you to gain weight naturally
1. Banana (Ripe)
Loaded with calories and essential proteins, Banana is one of the cheapest food item available in every grocery store. Being rich in Potassium and Carbohydrates it helps in boosting metabolism by increasing the stamina and appetite.
Other nutrients present in a ripe Banana are Vitamin A, Thiamine, Niacin, Vitamin B6, Riboflavin. A large banana has 120 calories which are almost double the calories present in other fruits. Banana Milkshake is very delicious and easy to consume.
2. Whole Grains
Quinoa is the only whole grain with nine essential fatty acids. It is rich in fibres and Omega 3 fatty acids, good for heart and help in controlling the diabetes.
Granola made of whole wheat and compressed nuts sweetened with molasses and honey, is a rich source of fibre and essential oils. A cup of Granola contains more than 500 calories.
Oats, Cereals, Wheat, Brown rice and whole grain breads are rich source of complex carbs. Including oat meal cooked in milk in your diet everyday can help in gaining weight. Add nuts to make it more rich in nutrients, you can cook Brown rice in milk or broth
3: Dry Fruits
Cashews, Almonds, Raisins, Figs, Walnuts, Peanuts are rich in vitamins, minerals, fibre and essential oils. Grab a handful of nuts every morning and add it to your bowl of cereals. Adding 2-3 dates, dry figs and 4-6 almonds in a glass of milk and boiling it will serve as a Nutrient rich, power packed drink.
Soaking up figs and almonds in a cup of water overnight and eating them in morning can help controlling the lipid and blood glucose level.
4: Mangoes( Ripe)
Mangoes are rich source of proteins and carbohydrates, also vitamin B6, A and C can be found in abundance. Mangoes help in regulating the blood glucose level, improves the vision and promotes the cardiovascular health. Mango milkshake is one of the most loved drink in the summer.
5: Peanut Butter
Peanut butter helps in lowering the cholesterol level. It is a rich source of proteins and fats also a good source of magnesium, folic acid, vitamin B, Vitamin E, helps in burning fat and building the muscle mass.
Avocado is abundant in Lutein, fibre, healthy fats and Vitamins B6, C, E, Potassium, Magnesium and folic acid are also present. It helps in reducing the level of LDL (bad) cholesterol.
Avocado oil serves as a perfect cooking oil, healthier than vegetable and olive oil, especially for high-temperature frying.
Other foods that help you to Gain Weight Naturally
Cheese, Eggs, Yogurt, Red meat, Potatoes, Papaya, Honey, Whole fat milk
Important tips to Gain Weight Naturally
- Eat surplus calories (eat more than you burn).
- Eat through out the day (many small items all day along).
- Spend less time in gym.
- Keep yourself Stress free.
- Never skip the breakfast.
- Have a sound sleep daily.
Point to Remember
Avoid highly saturated fats and sugars because the products rich in these will not help you gain weight in a healthy way and they will add bad fat to your body. Use olive oil or coconut oil for cooking purposes.