7 foods to gain weight in a healthy way

For some people, gaining weight or muscle mass can be as difficult as losing weight.

However, simply adding certain foods to your diet can be very effective for weight gain.

Here are 7 of the best foods to help you gain weight or gain muscle in a healthy way.

1. Homemade protein milkshakes

Drinking homemade protein shakes can be a very nutritious and quick way to gain weight.

It is best to make your own milk shake because commercial products are often full of sugar and lack nutrients.

Preparing your own milkshake will also help you vary tastes and nutrient content.

Here are some tasty variations that you can try. You can combine each of them with 2 cups (470 ml) of milk or a vegetable alternative such as almond milk .

Milk shake with nuts, banana and chocolate


  • 1 banana
  • 2 teaspoon of chocolate whey protein (10 ml)
  • 1 tablespoon of peanut butter (20 g)
  • 1 glass of skim milk (200 ml)


  • Mix the ingredients until a homogeneous mixture is obtained
  • Consume after physical effort

Milk shake with avocado, chocolate and hazelnut


  • 2 glasses of milk chocolate (400 ml)
  • 2 teaspoons of chocolate whey protein (10 ml)
  • 1 tablespoon of hazelnut butter (20 g)
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  • Mix all ingredients for a few minutes
  • Take this shake after training.

Super Green Milkshake


  • 1 cup spinach (60 g)
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  • 1 banana
  • 1 cup pineapple (150 g)
  • 2 teaspoons non-flavored whey protein or vanilla (10 ml)


  • Mix the ingredients and consume.

All of these milkshakes provide between 400 and 600 calories, as well as a large amount of protein and other important vitamins and minerals.

See also: 5 simple drink recipes recommended for weight loss

2. Milk


For decades, milk has been used to gain weight or gain muscle mass. Indeed, it provides a good balance between proteins, carbohydrates and fats. It is also a good source of calcium, as well as other vitamins and minerals.

For those trying to gain muscle, milk is an excellent source of protein that provides both casein and whey protein.

In addition, studies have shown that milk or whey and casein combined can lead to greater muscle gain than other sources of protein. ]

Try to drink one or two drinks, as a snack, at mealtimes or before and after physical training.

3. Red meat

Red meats are probably one of the best foods available for building muscle mass.

A steak, for example, contains about 3 grams of leucine per 150 grams. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and create new muscle tissue.

In addition, red meat is one of the best sources of creatine in the diet. It is probably the best muscle building supplement.

They also provide more calories and fat than lean meats, which helps you consume more calories and therefore gain weight.

4. Potatoes and starchy foods

 potatoes and starchy foods

Potatoes and other starchy foods that is, foods containing starch, have a very easy and inexpensive way of adding extra calories.

Try to choose one of these healthy sources of starchy carbohydrates:

Potatoes and starchy foods not only add carbohydrates and calories to help you gain weight, but also increase your muscle glycogen stores.

Glycogen is the main source of fuel for most sports and physical activities.

Many of these carbohydrate sources also provide important nutrients and fiber, as well as resistant starch, which can help feed intestinal bacteria.

5. Salmon

Like red meat, salmon and fatty fish are excellent sources of protein and healthy fats.

Of all the nutrients provided by salmon and oily fish, omega-3 fatty acids are among the most essential and well-known.

Omega 3 fatty acids are very important and offer many health benefits and the fight against diseases.

To discover: Discover the benefits of salmon and a wonderful recipe

6. Lawyer


Avocado is a reservoir of healthy fats . Unlike other whole fruits, avocados are quite dense in calories and therefore an excellent food to help you gain weight.

  • One fat avocado (200 grams) provides about 322 calories, 29 grams of fat, and 17 grams of fiber.
  • Avocados are also rich in vitamins, minerals and other nutrients.

Try adding avocado to your main meals and other dishes such as salads or sandwiches.

7. Dark chocolate

High quality dark chocolate provides a large amount of antioxidants and is a source of health benefits. Most experts recommend consuming dark chocolate with a cocoa content of 70% or more.

Like other high-fat foods, dark chocolate has a very high caloric density . This means that it is very easy to remove a lot of calories.

  • Each 100 gram bar contains about 600 calories.
  • It is also rich in micronutrients and health promoting compounds such as fiber, magnesium, and antioxidants.

The secret behind weight gain lies in consuming more calories than your body needs.

Physical exercise also important, so that extra calories can be used to make muscle instead of simply adding fat.

Add foods from this list to your diet plans and keep them for the long term.

Main image with the kind permission of © wikiHow.com

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