To gain weight, many women believe that they should eat whatever falls in their eyes at the dining table, but in fact this rational behavior can lead to not reaching your goal and more than that it often puts your health at risk. In this article, we make the task easier for you by drawing your attention to the list of the most appropriate foods to facilitate weight gain, and we also offer you the recommended parts to contribute to this increase.
The 8 best foods that gain weight quickly
Foods that gain weight
You must first know that regardless of your weight, an overabundance of certain foods or an imbalance in food is harmful to health, so it is wise to be in moderation in eating sweet foods (or drinks), and you should also not eat too much fatty or salty foods (soda). Pastries, meat, fast food ...), we aim to gain weight effectively and healthy at the same time, similar to these foods:
Eat bread or starch at every meal
Meat, fish, eggs and legumes one to two times a day.
Dairy products 3 times a day.
Eat fruits or vegetables at least 5 times a day.
Canola oil or walnut every day.
Eggs:
Eggs contain an ideal proportion of proteins containing amino acids that fully meet the needs of the human body to produce its own proteins, especially muscle proteins.
Eggs can help very thin people regain their muscle strength.
The right amount to eat: Each two eggs contain the equivalent of 100 grams of meat or fish. You can eat up to 3 eggs a day, divided between lunch and dinner, or even breakfast.
In case of high cholesterol, eggs should not be stopped. Rather, their consumption is divided into 2-3 weeks per week. In order to digest eggs well, you need to cook them in water.
Meat and poultry:
Meat and poultry are also best sources of vitamins B6 and B12, zinc, and micronutrients that contribute to the synthesis of body proteins.
Suitable amount to eat: 100 to 150 grams per serving.
If you want a rapid and noticeable increase in your weight, then you should prefer poultry, reduce fat, and challenge meat consumption (beef, veal, lamb ...) to 500 grams per week. As with other sausages, its consumption should be limited to 25 grams per day due to its high salt content.
fish:
One of the advantages of fish is that it is very rich in protein, and thus is useful in improving muscle mass. Fatty fish (herring, mackerel, sardines, and salmon) are one of the best sources of vitamin D.
The right amount to eat: Nutritionists recommend eating fish (100 to 150 g) twice a week, once with the consumption of fatty fish and once with lean fish (cod, choline, betaine ...).
Sea yield:
Sea beans contain a large proportion of protein, which is rich in essential amino acids. Like fish, they are among the best sources of vitamin B12 and zinc, and their deficiency affects muscle formation.
The right amount to eat: You can include seafood in your diet once a week, and sometimes combine it with white fish.
Warning: It is not recommended to eat raw seafood for pregnant women, the elderly, or patients whose immune defenses are weak.
the milk :
It is recommended to drink milk within an hour after a physical exercise to improve muscle mass. Its protein is rich in essential amino acids. Additionally, milk combines fast proteins (whey protein) and slow proteins (casein) that continue to replenish the body's protein.
Suitable amount to eat: 1/2 liter of milk or yogurt (20-25 grams protein).
For sweet consumption, add milk (2 tablespoons of chocolate powder or sugar).
Sugar provides the primary energy for producing proteins and helps regenerate glycogen (a substance that stores sugar and is used as fuel during muscle exertion).
Cheese:
Cheese provides 20-30% of protein (very similar to meat), and these proteins are useful for building muscle.
Cheese is also among the richest foods in calcium, zinc, vitamin B9, and micronutrients needed for protein synthesis.
The right amount to eat: One serving (30 to 50 grams) of cheese per day, out of three recommended daily dairy products.
The benefit of cheese is the regeneration of muscle fibers, as it is ideal if consumed at the main meal after a physical exercise.
Hard cheeses are some of the most high in protein and calcium, but they are also rich in fat.
Dried vegetables:
Lentils, chickpeas, chopped peas, red or white beans ...
They are nutrients that combine plant proteins, which contain essential amino acids, just like meat (perfectly combined with grains, as is couscous) and active complex carbohydrates. They are good sources of magnesium and are good for building muscle.
The correct dosage: Nutritionists recommend eating it several times a week, so that the percentage of meat can be reduced while maintaining a good supply of protein.
For proper digestion, it is recommended to soak these vegetables in water for 12 hours before cooking (except for lentils), then cook them for long enough (from 20 minutes to two hours as needed).
Soy derivatives:
These derivatives are juices, desserts, tofu (soy cheese), dough (fermented soybean paste), and proteins that are roughly equivalent to the quality of meat and fish.
These foods are among the alternatives to meat if you are on a vegetarian diet. It is also rich in magnesium and is essential for replenishing muscle proteins.
The right amount to eat: It is beneficial to have soybeans among the foods you eat daily, and it is preferable to choose foods rich in calcium (calcium carbonate is preferred
