HOW TO GAIN WEIGHT?

Doctors usually recommended gaining weight to people who consistently weight to Little,which can cause a range of health problems. Body builders and other athletes may also hope to gain weight by building muscle.

A person who is underweight is likely to experience health issues, include:

. infertility

. development delays 

.a weakened immune system

.an increased risk of complication during surgery

. malnutrition

While gaining weight can be a struggle,the following goods may help. They can also increase muscle and boost overall health.

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 built muscle.

_ A similar study involving women in resistance training showed improved results in those who drank milk following a workout.

_ For anyone looking to gain weight,milk can be added to the diet throughout the day.

2: PROTEINS SHAKES 

                     Proteins shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to built muscle if drunk shortly after a workout.

_however,it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.

_A range of protein shakes in available to purchase in health food stores and online.

3:RICE

       A cup of rice contains about 200 calories and it is also 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.

_ Streak contains both leucine and creatine,nutrients that play a significant role in boosting muscle mass. Streak and other red meats contain both protein and fat,which promote weight gain.

5:NUTS AND NUT BUTTER

                      Consuming nuts regularly can help a person to gain weight safety. Nuts are a great snake and can be added to many meals including salads. Raw or dry roasted nuts have the most health benefits.

_ Nuts butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves. 

_ A range of but butters is available for purchase online.

6: WHOLE- GRAIN BREADS 

                    These breads contain complex carbohydrates,which can promote weight gain. Some also contain seeds which provide added benefits.

7: OTHER STARCHES

                    Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number to calories consumed.

_ Other foods rich in starches include:

.potato's

.corn

.quinoa

. buck wheat

.beans

.squash

.oats

.legumes

.winter root vegetables

.sweet potatoes

.pasta

.whole-grain cereals 

.whole-grain breads

.cereal bars

8: PROTEIN SUPPLEMENTS

                Athletes looking to gain weight often use protein supplements to boost muscle mass,in combination with resistance training.

9: SALMON

      Six ounces of salmon will contain about 240 calories and salmon is also rich in healthy fats,making it a good choice for those looking to gain weight.

_It also contains many nutrients including omega-3 and protein .

10: DRIED FRUITS 

                Dried fruits are rich in nutrients and calories with one- quarter cup of dried cranberries containing around 130 calories.

TAKEAWAY

The foods above can help a person to increase their calories intake in a healthy way. This will help a person to gain weight safety and efficiey.