Doctors usually recommend gain weight to people who consistently weigh too little, which can cause a range of health problems. Bodybuilders and other athletes may also hope to gain weight by building muscle.
According to the Centers for Disease Control and Prevention (CDC) in the United States, the number of underweight adults aged 20 to 39 years in the country decreased from 3 percent to 1.9 percent between 1988 and 2008.
A person who is underweight is likely to experience health issues, including:
- infertility
- developmental delays
- a weakened immune system
- osteoporosis
- an increased risk of complication during surgery
- malnutrition
While gaining weight can be a struggle, the following foods may help. They can also increase muscle and boost overall health
Foods to gain weight quickly:
The following nutrient-rich foods can help a person to gain weight safely and effectively.
1. Milk:
Milk offers a mix of fat, carbohydrates, and proteins.It is also an excellent source of vitamins and minerals, including calcium.The protein content of milk makes it a good choice for people trying to build muscle.One study found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.
2. Protein shakes:
Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.
3. Rice:
A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.
4. Red meat:
Consuming red meat has been shown to help with building muscle and gaining weight.Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.One study found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.
5. Nuts and nut butter:
Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.Read More……
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