WHAT TO EAT IF YOU'RE TRYING TO GAIN WEIGHT

Many diet strategies for losing weight are available online. But you won't discover much to help you acquire weight! In actuality, you won't find many plans for weight increase. The majority of people, however, struggle with their bony fame and don't gain the necessary heft. Without conducting adequate research, people consume harmful foods and a variety of supplements to gain weight quickly. Consider your options carefully before consuming anything because they could cause health issues. Eat wholesome foods that help you gain muscle and become more powerful as an alternative. 

Following are a few suggestions for nutritious foods that you should eat if you're aiming to gain weight. 

1. Milk
As a result of its abundance of all nutrients necessary for human bodies, milk qualifies as a complete food. The amount of proteins, calcium, carbohydrates, lipids, minerals, and vitamins are substantial. Both casein and whey proteins are present, making them a great source of protein. It may enable you to develop more muscle mass. Try to have two glasses of milk each day with a meal or right before or right after doing exercise. 

2. Avocados 

A great source of vitamins, fiber, antioxidants, and lipids is avocado. Avocado is a healthy food that goes well with sandwiches, salads, and other meals that are important for weight gain. 

3. Homemade protein smoothies
Smoothies made from scratch are far healthier than protein supplements that have already been manufactured. If consumed right after an exercise, a shake works best to support muscle growth. They have a lot of flavor and taste as well. Here are several homemade smoothie recipes that can aid in weight gain quickly, including chocolate banana nut shakes, vanilla berry shakes, chocolate hazelnut shakes, and super green shakes. 
 

4. Rice 
One of the practical and affordable sources of carbs needed to put on weight is rice. A single serving of rice contains both calories and carbohydrates, making it a food with a high-calorie density. About 200 calories, which lead to weight gain, are included in one cup of rice. Rice goes well with a variety of curries and vegetables that are heavy in protein. It is the simplest way to raise protein, add flavor and add calories.

5. Oily and fatty fish
Essential fatty acids and proteins are abundant in fatty fish like salmon. They aid in weight gain and immune boosting. The finest source of omega-3  which is important for weight gain is found in these fish. Salmon can be used to make a variety of cuisines, including steamed fish, fried fish, and smoked salmon.
 

Healthy high-calorie foods to eat more of include:
Fats
* Plant-based oils, 1 tablespoon = 120 calories
* Olives and avocado, 10 olives or 1/2 cup avocado = 120 calories
* Nuts, seeds, and nut butters, 1/4 cup nuts or 2 tablespoons peanut butter = 170 calories
* Full-fat cream and cheese, 2 tablespoons cream or 1 oz cheese = 100 calories
Carbs
* Natural sugars like maple syrup, honey, agave, and molasses, 1 tablespoon = 60 calories
* Whole-grain muffins, pancakes, and waffles, 1 large = 175 to 200 calories
* Dried fruit, 1/4 cup = 100 calories
Proteins
* Whole milk dairy products like yogurt and milk, 1 cup = 150 calories
* Protein powders, 1 scoop = 120 calories

Conclusion
Numerous meals and supplements can aid with weight growth. But rather than trying to stuff yourself with tons of sugary or fatty foods, choose high-calorie foods that give you energy and help you gain muscle mass without the bad fats that could injure you. The best approach to healthily gaining weight is through consistent, age-appropriate exercise and a calorie-dense diet. Avoid eating between meals, make sure you're always hydrated, and only consume foods from your healthy, nutrient-rich diet.
You'll need to be a little persistent, but weight gain requires time and patience; the results will be worthwhile.

SOURCES:
Kim Larson, RDN, CSSD, CD, founder, Total Health, Seattle, WA.
Nancy Farrell, MS, RDN, founder, Farrell Dietitian, Fredericksburg, VA.
Cancer Treatment Centers of America: "High-calorie foods."
AARP: "Healthy, high-calorie foods."
Riddhi P