No matter how much you eat, you can’t gain weight. Now, that’s a real problem for being underweight seriously can damage your health. Health problems such as weakened immunity, weak bones, hair loss, and also infertility may arise.
If you’ve always been that sort of person who always has been embarrassed about their skinny built but have had no problems in keeping the fat off your body, you have come to the right page.
It’s simple. When I started exercising and trying to get bigger, the trainer in my gym had me DOUBLE the amount of food I was eating. I thought he was crazy…until I did it and it worked. You might eat 3 MONSTER meals, 6 big meals, or any combination of whatever which works for your schedule.
Milk has been used as a weight gainer or muscle builder for many decades.
It usually provides a good balance of proteins, carbs and fats. It’s also a rich source of calcium as well as other vitamins and minerals.
For those trying to add more muscle mass, milk is an excellent protein source which provides both casein and whey proteins. Research has even shown it can help you add more muscle when combined with weight lifting.
Additionally, studies also have shown that milk, or whey and casein combined, can lead to much greater mass gain than any other protein sources.
Healthy cereals can be an excellent source of carbs, calories and manye healthy nutrients.
While you should avoid processed, high-sugar cereals, healthier forms like oatmeal can be a great carb source to add it to your diet.
Grain-based cereals and oats does also contain beneficial nutrients like fiber and healthy antioxidants.
When purchasing cereals, mainly focus on these healthy choices:
Make sure to read the label and avoid cereals with refined grains or added sugar.
High quality Dark chocolate provides tons of antioxidants and many health benefits.
Most people recommend getting dark chocolate with usually cocoa content of 70% or more.
Like many other high-fat foods, dark chocolate has a very high calorie density. That means it’s very easy to obtain many calories from it.
Each 100-gram (3.5-ounce) bar has somewhat around 600 calories. It is also packed full of micronutrients and many health-promoting compounds, including fiber, magnesium and antioxidants.
Also Read:- Best Lean Muscle Building Foods
Eggs are one of those healthiest muscle-building foods on the planet. They provide a great combination of high-quality of proteins and healthy fats.
In fact, almost most of the beneficial nutrients in eggs are found mainly in the yolk.
As long as you do not have any major intolerance to eggs, there is really no need to limit your egg consumption. You can easily eat as many as eggs you want.
Whole-grain breads are another good carb source to help you gain muscle mass.
You can make high-calorie and well-balanced meals by combining bread with protein rich sources such as eggs, meat and cheese.
When purchasing bread, mainly aim for natural whole grains and seeded breads. Healthy versions, such as Ezekiel bread are available in most of the grocery stores.
Avocados uaually are loaded with healthy fats.
Unlike other whole fruits, avocados are fairly calorie-dense and thus a great food to help you gain weight.
Just one large avocado (200 grams) usually provides around 322 calories, 29 grams of fat and 17 grams of fiber.
Avocados are also high in vitamins, minerals and also various beneficial plant compounds.
Try adding avocados to your main meals and also to other dishes such as omelets or sandwiches.
Healthy Fats and Oils
Healthy fats and oils are some of the most calorie–dense foods on the planet.
Just simply adding a tablespoon (15 ml) of oil to sauces, salads during cooking can quickly add 135 calories.
Avoid processed vegetable oils. Healthy oils include extra virgin olive oil, avocado oil and coconut oil.
Taking protein supplements is very 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 for gaining weight, especially when combined with strength training.
Some people think that whey protein is unhealthy or unnatural and not safe 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 risks.
Whey protein may be even much important if you’re also training, since your daily protein requirements increase.
Take Home Message
The secret behind gaining muscle masd is consistently eating more and more calories than you need.
Lifting heavy weight progressively is important too, so that the additional calories can be used to build more muscle instead of just adding fat.