while most of us are struggling to lose
weight there are others who want to put
on a few extra kilos
well that should be easy right wrong hi
viewers and welcome back to bestie
although being lean is often a sign of
good health being underweight can be a
concern if it's a result of poor
nutrition
just as losing weight requires calorie
control gaining weight is no different
in order to put on mass you'll need to
eat more calories than you burn
unfortunately most people fall prey to
the unnecessary supplements in unhealthy
junk food to put on weight
before they check healthy natural foods
for gaining weight
if you want to put on some extra pounds
don't rely on high-calorie junk foods
that aren't nutritious
choose foods that are nutrient dense and
energy dense
in today's video we'll tell you the best
foods that can help you gain weight
fast from tahini pasta whole eggs
banana to hummus and more watch until
the end to find out all of them
number one red meat when it comes to
gaining lean muscle
red meat is the best source of animal
protein it contains
leucine an amino acid and dietary
creatine that stimulates protein
synthesis to build lean muscle a study
conducted on elderly women found that
having lean cuts of red meat along with
progressive resistance training helps
increase muscle protein synthesis
and muscle strength choose a lean cut of
red meat over a fatty steak
lean cuts help to put on lean body mass
whereas fatty steaks
increase the fat mass in your body which
is not a healthy way to gain weight
what's your favorite type of red meat
would you ever go meat free in your diet
if given a choice
tell us quickly down below in the
comment section number two
rice rice is a cost-effective way to add
more calories to your plate
100 grams of white rice provides 130
calories of energy
and 28 grams of carbs with very little
amount of fat
a study found that eating white rice
over a period of one year helps to gain
three kilograms of weight
when you're in a hurry just microwave a
bowl of it with some curry
it adds bulk to your diet and it's quite
satiating
number 3. tahini tahini is a sesame seed
paste that's popularly used in
mediterranean foods like hummus and baba
ganoush
studies have found that these seeds are
loaded with antioxidants and healthy
fats that have anti-hypertensive
properties
the lignins in them also have
anti-inflammatory and immunity
strengthening abilities
add two to three teaspoons of tahini to
your salad or mashed potatoes and have a
delicious meal that will also help you
gain weight healthily
number four whole grain cereal bars
whole grain cereal bars are calorie
dense snacks that can be enjoyed both
before and after you work
out the nuts and cereals found in them
provide
instant energy and the calories help
increase weight
you can also make homemade cereal bars
by mixing dried fruit with honey or
maple syrup
have them as a snack or post-workout
nutrition
number five avocado avocados are rich in
monosaturated fatty acids
plus they have vitamin k potassium and
fiber
one avocado has more than 200 calories
so it's a good way to add extra calories
without sacrificing nutrition
added slices to your sandwiches or make
guacamole to serve with baked tortilla
chips
you can also put it in softshell tacos
or burritos
it also makes a great addition to your
favorite smoothie recipe
the mild flavors mix well with
ingredients like berries or chocolates
number 6. dried fruit berries apricots
and apples can be easily dried and eaten
they have high numbers of calories per
gram and also provide antioxidants and
vitamins for a healthier body
all of the water content is removed and
the energy dense fruit is left
making it one of the best foods to gain
weight
dates figs and prunes are also some
healthy dried fruits
the best way to eat them is as a snack
you can make your own dried fruit at
home as well
just slice fruits into strips and remove
the seeds
cover the fruit in lemon and water bake
them for 4-12 hours at 145 degrees
fahrenheit
number seven milk milk offers a mix of
fat carbohydrates and proteins
it's also an excellent source of
vitamins and minerals including calcium
the protein content makes it a good
choice for people trying to build muscle
one study found after a resistance
training workout drinking skim
milk helped to build muscle more
effectively than soy-based product
a similar study involving women in
resistance training showed
improved results in those who drank milk
following a workout
for anyone looking to gain weight it can
be added to the diet throughout the day
number eight salmon and oily fish
these are protein-rich foods with a lot
of healthy fats good for your health
they also contain significant amounts of
omega-3 fatty acids
which are good fats with protective
effects from diseases among other health
benefits
moreover a six ounce fillet of salmon
can provide over four grams of omega-3
fats
about 34 grams of high quality protein
and
350 grams which could assist you in
gaining weight and building muscle
number nine whole eggs if you want to
see great results when eating eggs
you might want to consider eating whole
eggs as the egg yolk are rich with
essential nutrients
this is because eggs provide you with
both high quality proteins and healthy
fats that are guaranteed to help you
gain weight
most bodybuilders eat more eggs as they
understand their role in assisting with
muscle building
as such eating them on a daily basis is
both healthy and
good for your building muscle which is a
great way of piling on weight in a
healthier way
number 10. homemade protein smoothies
protein smoothies are loaded with
nutrition and don't contain artificial
sweeteners and taste enhancers you can
have them for breakfast
lunch dinner or as a pre or post-workout
meal
studies have found that taking protein
supplements with resistance training
helps build muscle mass and helps to
gain weight here are a few quick
homemade protein shake ideas
peanut butter protein shake mix 2
tablespoons peanut butter
1 cup full fat milk and 1 banana
chocolate and apple protein shake mix 2
scoops chocolate protein powder
one cup soy or almond milk and one apple
banana and almond protein shake mix one
large banana
one half cup yogurt one half cup milk
and two tablespoons almond powder
number 11. nut butters nuts are rich in
protein
fiber and healthy fats and can help you
boost your calorie intake
nut butters especially are wonderful
foods for weight gain as they're easier
to eat than nuts alone
allowing you to eat more especially if
your appetite is low
a tablespoon of peanut butter has around
100 calories and 16 grams of fat
it's also a great source of vitamin e
and magnesium
you can choose between a wide variety of
nut butters that are available including
almond
peanut hazelnut cashew and macadamia
butters
however make sure you choose one that's
made from 100
nuts and has no added sugar or salt
swirl them into oats
spread them on your toast or eat them by
the spoonful number 12.
healthy oils adding extra fat to your
food is an easy way to add calories but
you want to be sure to add the fats and
oils that are good for you
olive oil is rich in healthy
monosaturated fats and can add calories
and flavor to your pasta bread and
vegetables
canola oil is a great source of omega-3
and monosaturated fats
making it a terrific all-purpose cooking
oil
walnut and grapeseed oils are lighter in
flavor and perfect for dressing salads
the oil in which you cook your food has
a great impact on your health
to know the healthiest oils for cooking
watch this video titled 7 healthiest
cooking oils for different
types of cooking now back to the best
foods to gain weight fast
number 13. banana bananas are loaded
with dietary fiber potassium
protein vitamin a vitamin c folate and
healthy fats
one medium-sized fruit contains 105
calories of energy and 27 grams of
carbohydrates
a study conducted on male cyclists
suggested that eating it helps improve
energy levels
you can have it with a cup of milk or a
few nuts for a power packed breakfast
you can also make a smoothie with the
same ingredients and have it before
working out
number 14 pasta pasta is another calorie
dense source of carbs that provides an
ideal base for any number of meals
simply add the sauce and you're ready to
go two cups of cooked spaghetti has
almost
400 calories a cup of bolognese sauce
adds no less than 160 calories sprinkle
two tablespoons of parmesan cheese on
top for another 45 calories
and you'll find yourself with no less
than 600 calories in one meal
number 15. mango mangoes are not only
delicious and sweet but also high in
calories and packed with dietary fiber
fruit sugar vitamins and minerals they
have anti-cancer
anti-inflammatory and antioxidant
properties you can add them to smoothies
breakfast bowls and protein shakes to
gain weight
number 16. hummus hummus is made with
boiled chickpeas which are protein dense
and high in fat content
100 grams of hummus contains 237
calories
along with 8 grams of protein and 18
grams of fat
you can eat it as a high calorie snack
for weight gain
and combine it with baked chips nachos
or sauteed veggie sticks
while gaining weight by eating healthy
foods is the best way to go there are
certain unhealthy habits that can also
lead you to put on those extra pounds
in a bad way they can be harmful for
your health and should be avoided at all
costs
you can find out more about them by
getting to know 10 reasons you are
gaining weight
or becoming aware of six morning habits
that cause unwanted weight gain
these two videos will surely help you in
your journey to add extra pounds by
keeping you off a lot of unhealthy
methods of gaining weight
also don't forget to like and subscribe
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put on weight quickly
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