10 Healthy Foods to Help You Gain Weight

While most of us are trying to lose weight, there are some people trying to gain weight and have a hard time doing it.  However, simply adding certain foods to your diet can be a very effective way to gain weight.
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Here are 10 great foods to help you gain weight or add muscle, the healthy way.

1. Homemade Protein Smoothies
Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.  Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative like almond milk.

• Chocolate banana nut shake: Combine 1 banana, 1 scoop chocolate whey protein and 1 tablespoon (15 ml) peanut or other nut butter.
• Vanilla berry shake: Combine 1 cup (237 ml) of fresh or frozen mixed berries, ice, 1 cup (237 ml) high-protein natural yogurt and 1 scoop of vanilla whey protein.
• Chocolate hazelnut shake: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut butter and 1 avocado.
• Caramel apple shake: Combine 1 sliced apple, 1 cup (237 ml) natural yogurt, 1 scoop of caramel or vanilla-flavored whey protein and 1 tablespoon (15 ml) of sugar-free caramel sauce or flavoring.
• Vanilla blueberry shake: Combine 1 cup (237 ml) fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 ml) vanilla yogurt and sweetener if needed.
• Super green shake: Combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 scoop of unflavored or vanilla whey protein.
• All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.

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2. Milk
Milk has been used as a weight gainer and muscle builder for decades.  It provides a good balance of proteins, carbs and fats. It’s also a good source of calcium, as well as other vitamins and minerals.  For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting.  Additionally, studies have shown that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.  Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.

3. Rice
Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat.  It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

When you are on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.  Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats.  

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4. Nuts and Nut Butters
Nuts and nut butters are a perfect choice if you’re looking to gain weight.  Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats. Since they are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.  Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.  However, make sure you pick 100% nut butters that have only two or three ingredients and no added sugar or extra oils.

5. Red Meats
Red meats are probably one of the best muscle-building foods available.  Steak, for example, contains around 3 grams of leucine per 6 ounces. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. In addition to this, red meats are one of the best sources of dietary creatine, which is possibly the world’s best muscle-building supplement.  They also have more calories and fat than leaner meats, helping you take in extra calories and add weight.  Both lean and fatty meats are a great source of protein, although fatty meat provides more calories, which can help you gain weight.

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6. Potatoes and Starches
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.
Try to choose one of these healthy sources of starchy carbs:

• Quinoa
• Oats
• Corn
• Buckwheat
• Potatoes and sweet potatoes
• Squash
• Winter root vegetables
• Beans and legumes

Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.  Glycogen is the predominant fuel source for most sports and activities.  Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria.

7. Salmon and Oily Fish
Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.  Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.  Omega-3 fatty acids are very important, providing numerous benefits for your health and also fighting disease.  Just one 6-ounce (170-gram) fillet of salmon provides around 350 calories and 4 grams of omega-3 fats. It also provides 34 grams of high-quality protein, helping you build muscle or gain weight.

Do you or does someone you care about need to gain or lose weight?Bodynista offers a fantastic line of ​health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​

​8. Protein Supplements
Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.  Whey protein supplements and “mass gainers” can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training.  Some people think whey protein is unhealthy or unnatural, but this isn’t the case. Whey protein is made from dairy and has actually been shown to improve markers of health and reduce disease risk.  Whey protein may be even more important if you’re also training, since your daily protein requirements increase. Like meats and other animal products, whey protein contains all the essential amino acids to stimulate muscle growth.  You can use it before or after your workout and at any other point during the day.

9. Dried Fruit
 Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients.
You can obtain many different types of dried fruit.  However, they have a very high sugar content and are not ideal for weight loss diets.  Nevertheless, this makes them great for gaining weight, especially since they are convenient to eat and also taste great.
While many people think fruits lose most of their nutrients when dried, this isn’t the case. Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact.  Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix really well with nuts and natural yogurt, providing a blend of healthy fats, protein and other key nutrients.

Do you or does someone you care about need to gain or lose weight?Bodynista offers a fantastic line of ​health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​

​​10. Whole-Grain Bread
Whole-grain breads are another good carb source to help you gain weight.  You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat and cheese.  When purchasing bread, aim for natural whole grains and seeded breads. Healthy versions, such as Ezekiel bread, are available in most grocery stores.

The secret behind gaining weight is consistently eating more calories than you need.
Lifting weight is important too, so that the additional calories can be used to build muscle instead of just adding fat.  Incorporate the foods on this list into meals and meal plans that you enjoy and can stick with over the long term.

Have you ever tried to gain weight?  What tips can you share?  Bodynista