15 best weight gaining foods that help to weight gain quickly. These foods are helpful for muscle growth also.




            Weight gain is a popular topic around the world. Some people who go to the gym and lean are dreaming of gaining weight. But this didn't happen properly. This is because the food they eat is not the right macronutrients and micronutrients. Macronutrients such as protein, carbohydrates, and fats. Micronutrients such as vitamins, minerals, etc.

            To get macro and micronutrients, you need to take an integrated food source. Foods such as fruits, vegetables, and non-vegetarian foods. 

           In the market, there are macro and micronutrients in many foods (pizza, burger, and pastry). But, these foods have high sugar content, oil, and salt content. These foods can damage your overall health and reduce testosterone (male hormone) levels and immunity.

    First, you need to know one thing. If you want to gain weight, you need to be in a calorie surplus condition.

    HOW TO FIND CALORIES IN MACRONUTRIENTS:

                To find calories in macronutrient(protein, carbohydrates, and fats). Which is easy to track the overall calorie intake.

    WEIGHT GAINING FOODS

    WHAT IS CALORIE SURPLUS:

                A calorie surplus means you eat more calories than you burn is termed as a calorie surplus. If you eat 2,500 calories a day and burn 2,000, you have created 500 calories a day. When you create an extra calorie, your body uses the extra energy to build muscle or save fat.

                
    weight gaining foods

                First, you need to eat more than a maintenance calorie intake, and you will easily gain more weight. So, let me tell you the 15 best foods for weight gain. These are rich in macro (protein, carbs, and fats) and micronutrients (vitamins and minerals). If you add these foods to your diet, you will gain weight quickly.

    15 WEIGHT GAINING FOODS:

                These foods are easily available in nearby shops and cook easily. Add these foods in your diet and see the result quickly.

        1. Egg:

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                    Most of us hesitate to eat whole eggs. Because people think the egg contains fatter. Yes, I agree the egg has more cholesterol. But, it is good fat. Many studies show 90% of benefits in the egg are found in the yolk.

                Foods have two types of fats such as LDL(Low-density lipoprotein) and HDL(High-density lipoprotein). LDL (low-density lipoprotein) is bad cholesterol and HDL (high-density lipoprotein) is good cholesterol. 

                Your body saves bad fat. Good fat is not stored in your body. HDL function is to eliminate bad cholesterol (LDL) in your body.

                So don't worry, you can eat 6 - 7 whole eggs a day. Because eggs have high calories and protein content. It is used to build muscle. 

        2. Banana:

        Banana is a tasty fruit and has many nutrient contents. So, don't avoid banana in your daily diet. 


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        Banana is the very low cost food. But, it has so many nutrients content are there. If you take 2 banana a day is good for your total body health. 
        
        Because, banana prevents constipation, build your muscle and many benefits,etc. 

        3. Peanut:

                    Peanut is the cheap and best weight gainer. To compulsory add in your diet.

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                100g of peanuts has 567 calories and 26g of protein. It is best for muscle building. If you take peanuts as a snack or in your diet, it can help you gain weight.

        4. Milk:

        Milk is the dairy product. And also, it is available in any shops at any time and it is cheap cost also. 

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    Milk has many benefits. Milk has calcium it protects your teeth, bone, prevents Osteoporosis. It is a liquid item, so easily digested. 

        5. Cheese:         

                Cheese is the milk product. So easily you eat cheese. The cheese contains more calories and fats. 

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                Cheese is the best source for gaining weight. Cheese contains enough macro and micronutrient. It has saturated fats. So at least add twice in a week.

        6. Beef:

                Ground beef contains an excellent source of amino acid. Therefore, it is good for building muscle. 

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                Beef contains high protein sources and extra vitamins and minerals. But, it has saturated fats. So, you at least add once or twice a week. 

        7.  Fish(salmon and oily fish):

                        Fish contains high calories. And, it contains good fats and omega-3 fatty acid. This omega-3 fatty acid is good for heart health, weight gaining, and other benefits.


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                Foods are many benefits such as lower blood pressure, improves memory power, boost brain health, anti-inflammatory, promote healthy skin, maintain lower cholesterol levels. So, don't skip this food in your diet.

        8. Beans:

                Beans are the cheap and best source of protein and other ingredients too. Just, 100grams beans contain enough macro and micronutrient.

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                Beans have folate, antioxidants. Beans have many benefits such as heart health, reduce the risk of cancer, diabetes, glucose metabolism, controlling appetite. So, add these beans to your daily diet plan.

        9. Yogurt:

                Yogurt is a dairy product, which is made from live bacteria to milk. Yogurt is the best weight gaining food. And also, it contains more macronutrients and micronutrients. Which protects overall health.

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                Yogurt consists of pre-biotics. Which enhanced the immune system, lower cholesterol, Vitamin synthesis, digestive health, protect against constipation and diarrhea, improve lactose digestibility. So, add this to a daily diet.

        10. Avocado:

                Avocado is a unique fruit, which consists of carbohydrates and good fats too. They contain more potassium than a banana.

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                Avocado consists of omega 3 fatty acid that helps lower cholesterol and triglyceride level, contain antioxidants which protect your eyes health, prevent cancer, etc.

        11. Almonds:

                    Almond is the nut that is packed with rich fiber content, vitamins, and minerals. Almonds are also good for bodyweight gaining.               

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                Almonds increase good cholesterol and reduce bad cholesterol, reduce heart disease, reduce the risk of Alzheimer's, excellent skin tone, protect walls of blood cells. So, add 5-10 almonds in your daily diet.

        12. Oats

                Oats consist of a powerful soluble fiber called Beta-glucan. Oats are good for weight gaining. Oats have complex carbs so it improves athletic performance.

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                Oats reduce the bad cholesterol, good for heart, reduce type II diabetes, prevents cancer. So, add 100g oats in your diet.

        13. Idli:

                Idli is Indian food and it has the world's healthiest breakfast. Idli is made with soaked urad dal and rice. It has many benefits too.

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                Idli is a rice product which controls diabetes, lower cholesterol level, and promotes weight gain. So, add 5-10 idli in your diet.

        14. Butter:

                Butter is a dairy product. Butter contains more calories in the food list. Butter has many benefits too.

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                Butter has antioxidants, protect against free radicals and arteries, anti-tumor and anti-cancer, promote weight gain, and boost immunity.

        15. Paneer:

                Paneer is the milk product. That has the best source of protein. Paneer is good for bodyweight gaining.

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                Paneer consists of vitamin B12, Calcium that strengthens your bones and teeth. Paneer is good for heart health, helps digestion and maintain blood sugar level.