High fuel levels or strenuous physical activity can make weight gain difficult. Gaining weight through a healthy obesity diet and strength training can increase muscle mass and give a person a fit body. Here are some healthy foods that can help you gain weight or build muscle.
Milk has long been known as a substance for weight gain and muscle building. Milk has the right amount of protein, carbohydrates and fats. In addition, milk is a good source of calcium, other minerals and vitamins. These properties make milk an important element in the obesity diet. Milk helps build muscle by having both casein and whey proteins.
Consumption of milk along with strength training increases the speed of muscle building. Studies show that milk helps increase muscle mass better than other protein sources. Therefore, it is better to drink one or two glasses of milk between snacks, meals and before or after exercise.
Nuts and nuts
If you want to gain weight, be sure to add nuts to your obesity diet. Just a small handful of almonds contains 7 grams of protein and 18 grams of fat. Since nuts have a very high caloric density, you can get a very high amount of calories by consuming two handfuls of them a day. Peanut butter is also a good option for weight gain. You can eat peanut butter with a variety of foods. Just make sure the peanut butter does not contain added sugar or fat when shopping.
Potatoes and other starchy foods are inexpensive and easy to consume. These foods are high in calories and can be a good choice on the obesity diet list. Oats, corn, wheat, potatoes, sweet potatoes, squash, beans and legumes are good sources of starch.
Dried fruit is a high-calorie snack rich in antioxidants and micronutrients. You can eat all kinds of dried fruits. Dried fruit is a good product for weight gain. These foods are easy to consume and also taste great. Contrary to many people’s beliefs, fruits do not lose all of their nutrients during the drying process. Dried fruit contains a lot of fiber and most of the vitamins and minerals in the fruit remain intact despite drying.
Eggs are one of the healthiest muscle building foods in the world. Eggs provide a combination of quality proteins and healthy fats. Some people mistakenly think that eating whole eggs is bad for your heart. Eat whole eggs (both white and yolk). There is no need to limit egg consumption unless you have a specific problem.
Rice is a good source of carbohydrates and can help with the weight gain process, which is why it is one of the most important items on the obesity diet list. Just one cup of cooked rice (about 165 grams) contains 190 calories, 43 grams of carbohydrates and a very small amount of fat. Rice has a low calorie density (calories per gram). Thanks to this feature, people who have little appetite or get full quickly can consume more rice per meal. Therefore, by consuming rice, one can get more carbohydrates and calories in each meal. However, consuming too much rice is not recommended. Because rice can contain arsenic and phytic acid. Arsenic causes metal poisoning. Phytic acid also reduces the absorption of zinc and iron in the body.
Red meat is one of the best food sources for building muscle. About 170 grams of steak contains 3 grams of leucine. Leucine is a key amino acid for stimulating the body to build muscle and increase muscle mass. Red meat is also rich in creatine. Many bodybuilders use creatine supplements to build muscle, and creatine supplements appear to be the best muscle building supplements worldwide. In a study of 100 older women, 170 grams of red meat was added to their diet daily. They did 6 strength training sessions per week for 6 weeks. Eventually, the increase in muscle mass of these women increased their strength by 18% and increased their IGF-1 levels, which is important in the process of building muscle.
Salmon and fatty fish
Add some omega-3s to your obesity diet. Like red meat, salmon and fatty fish are good sources of protein and healthy fats needed by the body.
Quality dark chocolate is rich in antioxidants and nutrients. Most people prefer dark chocolate with 70% or more cocoa. Like other high-fat foods, dark chocolate has a very high caloric density. So with a little bit of dark chocolate, you can get a lot of calories and make your obesity diet more productive!
Cheese has long been a staple food. Cheese, like dark chocolate, is high in fat and calories; Therefore, its presence in the diet of obese diet is not surprising. You can also get some of the protein you need by consuming cheese.