It is true that about two-thirds of people in this world suffer from overweight, but there are also some people who get it challenging to gain weight or build muscles. Hence, gaining weight can be as difficult as losing weight. Thus underweight people always try to gain some weight, but you need some strategy to obtain it quickly. So, in this article, we have come up with some practical strategies that will help you to achieve your target of gaining weight at a quick interval.
Best Diet To Gain Weight Quickly
Underweight people may experience several health issues such as infertility, malnutrition, osteoporosis, weakened immune system, development delays, etc. So it is necessary to know how to gain weight in a quick interval. The following are some essential diet that you must follow:
Homemade protein smoothies
It is essential to drink homemade protein smoothies. You can take chocolate banana nut shake, vanilla berry shake, caramel apple shake, vanilla blueberry shake, etc. These smoothies give your body about 400-600 calories in addition to the high amount of protein, minerals, and vitamins.
Milk
When it comes to how to gain weight milk play a significant role. Milk has the right balance of protein, carbs, and fats. Apart from that, milk also provides you with a considerable amount of calcium, vitamins, and minerals.
Rice
Rice contains a high amount of carbs and calories, which helps in a great way to gain weight. If you take one cup of cooked rice, which is almost 165 grams, your body will get 190 calories, 42 grams of carbs and also a little amount of fat.
Nuts and nut butter
You must consume nuts and nut butter. It is vital to take nuts almost every day. If you take a handful of almonds, you get 7 grams of protein and 18 grams of fats. But while taking nuts, it is very important to make sure that there is no added sugar or any extra oil.
Red Meats
Consuming red meats are probably the best way to gain weight or build muscles in a quick interval. If you take 170 grams of red meat in your diet, you will get 18% increase in strength. Red meat provides a huge amount of calories along with amino acid and protein. Hence it helps in gaining weight at a quick interval.
Thus it will not be wrong to say that the biggest mantra behind gaining weight quickly is to eat more and more calories consistently. Along with additional calories, proteins, fats, and minerals you also have to do exercise regularly for building muscles. So incorporate the foods mentioned above into your meal list for gaining weight quickly.
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