Best tips to help you gain weight fast
Have an Extra Slice of Whole Grain Toast With Peanut Butter at Breakfast.
Start your day with a full breakfast and an additional piece or two of whole-grain bread with peanut butter, which is high in fat and protein and low in calories. Peanut butter has about 200 calories per two teaspoons.
Brands of peanut butter without added sugar are preferable. Since they are abundant in protein and healthy fats, almond butter and other varieties of nut and seed butter are also excellent alternatives for weight growth.
Whole grains are an excellent source of fibre. Choose whole-grain bread with no more than 100 calories per slice. When bread incorporates nuts and seeds, it typically provides more calories and beneficial fats per serving.
Drink whole milk, 100% fruit juice, or 100% vegetable juice.
Drink a glass of whole milk along with your nut butter toast to boost protein, calcium, and vitamin D. If you dislike cow’s milk or prefer not to consume it, consider a nut-based milk substitute. Although it will be lower in calories, calcium and vitamin D should still be added because they are essential nutrients for weight gain.
Throughout the day, pick 100% fruit and vegetable juices that are free of additions such as sugar. Read the Nutrition Facts labels carefully to verify you’re eating actual foods that you can pronounce—the fewer ingredients mentioned, the better.
Sugary sodas are alluring, but besides being high in calories, they don’t offer much nourishment.
Use an extra egg and more cheese while making an omelette.
Omelettes are often cooked with two or three eggs, cheese, and a variety of other ingredients, so they are already high in energy. By including an additional egg and a little more cheese, your omelette’s calories will increase. However, make room for some nutrient-dense veggies like tomatoes, peppers, onions, spinach, and peppers.
Use a spoonful of avocado oil or extra virgin olive oil to cook your omelette. This will increase the number of calories and monounsaturated fat. Add a small amount of whole milk or half-and-half to the egg mixture for more calories and smoothness. Serve with a slice of whole-grain bread topped with avocado for an increase in healthful fat.
Top Your Avocado Toast with an Egg.
Due to their high levels of wholesome fat, fibre, and protein as well as their high content of these nutrients, avocados are frequently referred to as a superfood. They are a great addition to a diet plan for weight gain. For a double serving of protein and extra calories, top your avocado toast with a fried or poached egg.
Slice an Apple and Serve With Nut Butter.
Although fruits and vegetables have fewer calories than other foods, you shouldn’t stop eating them because they are an essential part of a balanced diet. This is because many people don’t consume enough of them. For a calorie-dense snack, spread some almond, peanut, or cashew butter on slices of apples. You’ll get enough nutrients as well as calories to help you acquire weight.
Add Chopped Nuts, Oats, Fruit and Honey to Yogurt.
Add walnuts, almonds, or pecans to your Greek yoghurt, along with oats or granola and your favourite dried fruit. With a tablespoon of honey on top, you’ll have a wonderful and healthy snack or dessert.
Carry a bag of trail mix with you for a quick snack.
The term “trail mix” refers to a combination of nuts, seeds, cereal, and dried fruit. Trail mix can be purchased at grocery shops or made at home. In fact, you can up the calorie count by adding chocolate chips. Keep your trail mix in a plastic bag or container and take it with you on the move so you may snack on it throughout the day while on your weight-gaining diet. Carry a bag of trail mix with you for a quick snack.
Protein Bars Help You Get More Protein (and Calories).
In terms of ingredients, protein bars are comparable to trail mix. You can create your own protein bars or buy them at any supermarket or convenience shop. Examine the Nutrition Facts label to discover how many calories are in each serving and if it fulfils the needs for your weight-gain plan. Keep an eye out for hidden additional sugars as well.
Use Sour Cream as a Go-To Topping.
Sour cream provides calcium as well as the additional calories required for healthy weight gain. Cheese, gravy, full-fat Greek yoghurt, or grass-fed butter can be used to up the calorie count.
Eat Larger Portions of Starchy Vegetables Like Potatoes.
Potatoes have a negative reputation due to their high carbohydrate content, yet your body utilises carbs for energy, and potatoes are abundant in vitamins, minerals, and fibre. Increase the calories by adding sour cream or yogurt—and additional points for using healthy fats like olive oil in the cooking.
Because potatoes are starchy, they have more calories than green vegetables. While you should avoid Brussels sprouts, broccoli, and kale, you should eat plenty of potatoes, sweet potatoes, butternut squash, winter squash, and even sweet corn.
Choose Creamed Soups Over Clear Soups.
Creamed soups have more calories than clear broth soups. On a weight-gain plan, a large bowl of creamed soup with crusty warm bread may provide a good energy-dense lunch. Choose cream of broccoli, cream of mushroom, or similar cream-based soups to keep your creamed soups healthful.
Add Cheese Sauces to Green Veggies.
Broccoli, a green and bright vegetable, is high in vitamins, minerals, and fibre. They are, nevertheless, low in calories. Add cheese or cheese sauce to your favourite green vegetables to boost your energy intake.
If you don’t like cheese sauce, roast your vegetables in olive oil before tossing them with seeds for extra crunch, fibre, protein, and fat.
These are the Best tips to help you gain weight fast.