This is an automatically translated article.
Gaining weight safely is not an easy task. There are many foods that help gain weight, however, choose which product to both gain weight and not face health consequences.
People who are so underweight that they are prone to health problems are often recommended by doctors to gain weight.
Bodybuilders and athletes from other disciplines also often wish to gain weight by developing stronger muscles.
According to the US Centers for Disease Control and Prevention, the number of adults aged 20 to 39 with the problem of being underweight decreased from 3% to 1.9% between 1988 and 2008 Very difficult, the foods below can help you strengthen your muscles and improve your overall health, helping you to gain weight safely and effectively.
1. Milk
Milk is an excellent source of fats, carbohydrates, and proteins, as well as vitamins and minerals, including calcium. The amount of protein contained in milk makes this food a perfect choice for building muscle.One study found that, after a period of bodybuilding, drinking low-fat milk will help build muscle more effectively than drinking soy products. A similar study in female bodybuilders found that drinking milk after exercise helped them get positive results.
2. Protein smoothies (bodybuilding supplements)
Protein smoothies can help you gain weight easily and effectively. Drinking protein smoothies right after exercise will bring the best effect.
However, it should be noted that these drinks often contain a lot of sugar and other food additives that you should avoid. Look at the label carefully.
3. Rice
A bowl of rice contains about 200 calories, and rice is also a rich source of carbohydrates that play an important role in weight gain. Many people find that rice is easy to accompany with meals rich in protein and vegetables.
Cơm là một nguồn carbohydrate dồi dào đóng vai trò quan trọng trong việc tăng cân
4. Red meat
The consumption of red meat has long been shown to be effective in helping to build muscle and gain weight.
Steak contains both the amino acids leucine and creatine, nutrients that play an essential role in increasing muscle mass. Steak, like other red meats, contains both protein and fat that promote weight gain.
Doctors recommend people who need to reduce their food intake that low-fat portions of red meat are healthier than those high in fat.
A study of 100 women aged 60 to 90 found that adding low-fat red meat to their diet increased their weight and fitness by 18%, along with bodybuilding.
5. Nuts and nut butters
Enjoying nuts regularly can help you gain weight safely. Nuts are great snacks and can be added to many foods, including salads. Nuts, fresh or dried, provide the most health benefits.
Processed nut butters without added sugar or hydrogenated oils can also help you gain weight. Note that the main ingredient in these butters should be nuts only.
6. Whole grain bread
These breads contain complex carbohydrates that promote weight gain. Some even contain healthy nuts.
Bánh mì làm từ ngũ cốc nguyên cám giúp tăng cân
7. Other starchy foods
These foods help promote muscle growth and weight gain. They provide a good amount of calories and carbs.
Starchy foods include:
Potatoes Corn Quinoa Nuts Beans Assorted squash Oats Legumes Winter-harvested tubers Sweet potatoes Whole grains Whole grain breads Grain nutrition bars In addition to providing calories, starchy foods also provide energy in the form of glucose. Glucose is stored in the body in the form of glycogen to help improve performance and energy during exercise.
8. Protein Supplements
Athletes who want to gain weight often use protein supplements to increase muscle mass in addition to strength training.
These dietary supplements can be purchased online through the websites. This can be an inexpensive way to burn more calories and gain weight.
9. Salmon
170 grams of salmon will bring about 240 calories, and this food is also rich in healthy fats. This is a good choice for those who want to gain weight.
The meat from this fish also contains a lot of nutrients, including omega-3 and protein.
Cá hồi rất giàu các loại chất béo tốt cho sức khỏe
10. Dried fruits
Dried fruits contain many nutrients and calories. A quarter cup of dried cranberries has about 130 calories, and you can also opt for dried fruits like pineapple, cherries, or apples and blueberries.11. Avocados
Avocado is a food rich in calories and fat as well as several vitamins and minerals.
12. Dark Chocolate
Dark chocolate is high in fat and high in calories. This food is also rich in antioxidants.
Choose chocolates containing at least 70% cocoa if you want to gain weight effectively.
13. Nutrition bars made from cereals
This type of food will help you to consume vitamins and minerals from cereals in a convenient way.
You should choose nutrition bars made with whole grains, nuts or fruits, and avoid nutrition bars that contain too much sugar
14. Whole grains
Many grains provide significant amounts of vitamins and minerals.
However, you should avoid using products that contain a lot of sugar and are low in complex carbohydrates. Instead, opt for whole grains or nuts as they contain a healthy dose of carbohydrates, calories, fiber, and antioxidants.
15. Eggs
Eggs are a great source of protein, good fats, and other healthy nutrients, and most of these nutrients are found in the yolk of the egg.
Trứng cung cấp protein và các chất béo tốt
16. Fats and Oils
Oils, especially those extracted from olives or avocados, contribute a good amount of calories and heart-healthy unsaturated fats. One tablespoon of olive oil contains about 120 calories.
17. Cheese
Cheese is a good source of fat, protein, calcium and calories. You should choose cheeses that have not been reduced in fat to use if you want to gain weight effectively.
18. Yogurt
Yogurt from whole milk can also provide protein and nutrients. Avoid flavored yogurts and low-fat varieties as they often contain significant amounts of added sugar. You should mix your yogurt with some fruit or nuts.
19. Pasta
Pasta can give you a rich amount of carbohydrates and calories and make your weight gain easier.
Avoid pastas that have been bleached, and aim for those made with whole grains.
The foods above can help increase calorie intake in a healthy way, and support weight gain in a safe and effective way.
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References: healthline.com, mayoclinic.org
