While most of us are struggling to lose weight .
There are others who want to put on a few extra kilos .
Well , that should be easy .
Hi viewers and welcome back to Bestie .
Although being lean is often a sign of good health , being underweight can be a concern if it's a result of poor nutrition .
Just as lo weight requires .
Calorie control .
Gaining weight is no different .
In order to put on mass , you'll need to eat more calories than you burn .
Unfortunately , most people fall prey to the unnecessary supplements and unhealthy junk food to put on weight before they check healthy natural foods for gaining weight .
If you want to put on some extra pounds , don't rely on high calorie junk foods that aren't nutritious .
Choose foods that are nutrient dense and energy dense .
In today's video , we'll tell you the best foods that can help you gain weight fast from Tahini , pasta , whole eggs , banana to hummus and more watch until the end to find out all of them .
Number one red meat when it comes to gaining lean muscle , red meat is the best source of animal protein .
It contains UC an amino acid and dietary creatine that stimulates protein synthesis to build lean muscle .
A study conducted on elderly women found that having lean cuts of red meat along with progressive resistance training helps increase muscle pro synthesis and muscle strength .
Choose a lean cut of red meat over a fatty steak .
Lean cuts help to put on lean body mass .
Whereas fatty steaks increase the fat mass in your body , which is not a healthy way to gain weight .
What's your favorite type of red meat ?
Would you ever go meat free in your diet if given a choice ?
Tell us quickly down below .
In the comments section .
Number two , rice , rice is a cost effective way to add more calories to your plate .
100 g of white rice provides 130 calories of energy and 28 g of carbs with very little amount of fat .
A study found that eating white rice over a period of one year helps to gain 3 kg of weight .
When you're in a hurry , just microwave a bowl of it with some curry .
It adds bulk to your diet and it's quite satiating .
Number three , Tahini Tahini is a sesame seed paste that's popularly used in Mediterranean foods like hummus and Baba ganoush studies have found that these seeds are loaded with antioxidants and healthy fats that have anti hypertensive properties .
The in them also have anti-inflammatory and immunity , strengthening abilities .
Add 2 to 3 teaspoons of Tahini to your salad or mashed potatoes and have a delicious meal that will also help you gain weight healthily .
Number four , whole grain cereal bars , whole grain cereal bars are calorie dense snacks that can be enjoyed both before and after you work out , the nuts and cereals found in them provide instant energy and the calories help increase weight .
You can also make homemade cereal bars by mixing dried fruit with honey or maple syrup .
Have them as a snack or post workout nutrition .
Number five , avocado avocados are rich in mono saturated fatty acids .
Plus they have vitamin K potassium and fiber .
One avocado has more than 200 calories .
So it's a good way to add extra calories without sacrificing nutrition , added slices to your sandwiches or make guacamole to serve with baked tortilla chips .
You can also put it in soft shell tacos or burritos .
It also makes a great addition to your favorite smoothie recipe .
The mild flavors mix well with ingredients like berries or chocolates .
Number six dried fruit berries , apricots and apples can be easily dried and eaten .
They have high numbers of calories per gram and also provide antioxidants and vitamins for a healthier body .
All of the water content is removed and the energy dense fruit is left making it one of the best foods to gain weight .
Figs and prunes are also some healthy dried fruits .
The best way to eat them is as a snack .
You can make your own dried fruit at home as well .
Just slice fruits into strips and remove the seeds , cover the fruit in lemon and water .
Bake them for 4 to 12 hours at 100 and 45 °F .
Number seven , milk , milk offers a mix of fat , carbohydrates and proteins .
It's also an excellent source of vitamins and minerals including calcium .
The protein content makes it a good choice for people trying to build muscle .
One study found after a resistance training , workout , drinking skim milk helped to build muscle more effectively than soy based product .
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 .
It can be added to the diet throughout the day .
Number eight , salmon and oily fish .
These are protein rich foods with a lot of healthy fats good for your health .
They also contain significant amounts of omega three fatty acids which are good fats with protective effects from diseases among other health benefits .
Moreover , a six ounce filet of salmon can provide over 4 g of omega three fats , about 34 g of high quality protein and 350 g which could assist you in gaining weight and building muscle .
Number nine whole eggs .
If you want to see great results .
When eating eggs , you might wanna consider eating whole eggs as the egg yolk are rich with essential nutrients .
This is because eggs provide you with both high quality proteins and healthy fats that are guaranteed to help you gain weight .
Most bodybuilders eat more eggs as they understand their role in assisting with muscle building as such .
Eating them on a daily basis is both healthy and good for your building muscle , which is a great way of piling on weight in a healthier way .
Number 10 , homemade protein smoothies , protein smoothies are loaded with nutrition and don't contain artificial sweeteners and taste enhancers .
You can have them for breakfast , lunch dinner or as a pre or post workout meal studies have found that taking protein supplements with resistance training helps build muscle mass and helps to gain weight .
Here are a few quick homemade protein shake ideas .
Peanut butter protein shake mix two tablespoons of peanut butter , one cup , full fat milk and one banana , chocolate and apple protein shake .
Mix two scoops , chocolate protein powder , one cup soy or almond milk and one apple banana and almond protein shake .
Mix one large banana , one half cup yogurt , one half cup milk and two tablespoons almond powder .
Number 11 nut butters nuts are rich in protein fiber and healthy fats and can help you boost your calorie intake .
Nut butters especially are wonderful foods for weight gain as they're easier to eat than nuts alone allowing you to eat more , especially if your appetite is low .
A tablespoon of peanut butter has around 100 calories and 16 g of fat .
It's also a great source of vitamin E and magnesium .
You can choose between a wide variety of nut butters that are available including almond , peanut , hazelnut , cashew and macadamia butters .
However , make sure you choose one that's made from 100% nuts and has no added sugar or salt .
Swirl them into oats , spread them on your toast or eat them by the spoonful .
Number 12 , healthy oils , adding extra fat to your food is an easy way to add calories .
But you wanna be sure to add the fats and oils that are good for you .
Olive oil is rich in healthy monos saur fats and can add calories and flavor to your pasta .
Bread and vegetables .
Canola oil is a great source of omega three and monos saur fats making it a terrific all purpose cooking oil , walnut and grape seed oils are lighter in flavor and perfect for dressing salads .
The oil in which you cook your food has a great impact on your health .
To know the healthiest oils for cooking .
Watch this video titled seven Healthiest Cooking oils for different types of cooking .
Now , back to the best foods to gain weight fast .
Number 13 , banana , bananas are loaded with dietary fiber , potassium protein , vitamin A vitamin C folate and healthy fats .
One medium sized fruit contains 100 and five calories of energy and 27 g of carbohydrates .
A study conducted on male cyclists suggested that eating it helps improve energy levels .
You can have it with a cup of milk or a few nuts for a power packed breakfast .
You can also make a smoothie with the same ingredients and have it before working out .
Number 14 , pasta , pasta is another calorie dense source of carbs that provides an ideal base for any number of meals .
Simply add the sauce and you're ready to go .
Two cups of cooked spaghetti has almost 400 calories .
A cup of bolognese sauce adds no less than 100 and 60 calories .
Sprinkle two tablespoons of Parmesan cheese on top for another 45 calories .
And you'll find yourself with no less than 600 calories in one meal .
Number 15 mango mangoes are not only delicious and sweet but also high in calories and packed with dietary fiber , fruit , sugar , vitamins and minerals .
They have anti cancer , anti-inflammatory and antioxidant properties .
You can add them to smoothies , breakfast bowls and protein shakes to gain weight .
Number 16 , hummus hummus is made with boiled chickpeas which are protein dense and high in fat content .
100 g of hummus contains 237 calories along with 8 g of protein and 18 g of fat .
You can eat it as a high calorie snack for weight gain and find it with baked chips , nachos or sauteed veggie sticks while gaining weight by eating healthy foods is the best way to go .
There are certain unhealthy habits that can also lead you to put on those extra pounds in a bad way , they can be harmful for your health and should be avoided at all costs .
You can find out more about them by getting to know 10 reasons you're gaining weight or becoming aware of six morning habits that cause unwanted weight gain .
These two videos will surely help you in your journey to add extra pounds by keeping you off .
A lot of unhealthy methods of gaining weight .
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Are you someone who tends to put on weight ?
Let us know in the comment section below .