Here are 5 foods that help you gain weight or add muscle, the healthy way.
Whole Wheat Bread
Whole wheat bread is a favorite among nutritionists when it comes to promoting healthy weight gain. It's packed with fiber, which not only keeps you feeling full longer but also supports digestive health and provides sustained energy. Research indicates that increased fiber intake can positively influence weight management by enhancing satiety and reducing overall calorie intake, thus aiding in healthier weight gain strategies [1].
Avocado
Half an avocado contains around 140 calories along with a good dose of potassium and vitamin E. It's a fantastic source of healthy fats for your diet, which are essential for hormone production and overall health. The inclusion of monounsaturated fats, such as those found in avocados, has been linked to improved heart health and may play a role in weight management by enhancing metabolic processes [2].
Vegetable Oils
Using vegetable oils like extra virgin olive oil, coconut oil, and peanut oil not only adds flavor to your meals but also promotes healthy weight gain. These oils are rich in essential fatty acids that support overall health and can improve lipid profiles. Studies suggest that dietary fats, particularly those from plant sources, can modulate energy balance and influence body composition favorably [3].
Nuts
Nuts are a popular snack choice. A small handful provides essential fats, nutrients, and fiber, keeping you satisfied for hours. They are calorie-dense and have been associated with positive health outcomes, including weight management and reduced risk of chronic diseases. Regular nut consumption has been linked to improved metabolic rates and better body composition [4].
Tropical Fruits
Fruits like mango, papaya, bananas, and pineapple are rich in natural sugars and offer sustained energy. They can help meet your nutritional needs while maintaining a healthy weight. The natural sugars in these fruits provide a quick source of energy, which is beneficial for those looking to increase muscle mass through exercise and balanced nutrition [5].
If you have questions about your diet, consider an online doctor consultation to talk to a doctor online for personalized advice!
References:
- Katarina T Borer. Understanding Human Physiological Limitations and Societal Pressures in Favor of Overeating Helps to Avoid Obesity.. PubMed. 2019.
- Chisako Sakuma, Fumiaki Obata. Fat gain or eat cysteine.. PubMed. 2023.
- Klinsmann Carolo Dos Santos, Camilla Olofsson, João Paulo M C M Cunha, Fiona Roberts, Sergiu-Bogdan Catrina, Malin Fex, Neda Rajamand Ekberg, Peter Spégel. The impact of macronutrient composition on metabolic regulation: An Islet-Centric view.. PubMed. 2022.
- Maria E Estrany, Ana M Proenza, Isabel Lladó, Magdalena Gianotti. Isocaloric intake of a high-fat diet modifies adiposity and lipid handling in a sex dependent manner in rats.. PubMed. 2011.
- Rehana Rehman, Saif ullah Shaikh, Sadiqa Syed, Nayyab Shakeel. Relationship of life style choices on body fat mass in young adults.. PubMed. 2010.