6 healthy foods to eat to gain weight fast

If being obese is bad for health, so is being underweight. Having a skinny and lean body does not always mean that you are healthy. It actually makes you more prone to health concerns like osteoporosis, fractures, fertility issues and weak immunity. A person is considered underweight when their body mass index (BMI) is below 18.5. The number is estimated to be less than the body mass needed to sustain optimal health. If you are underweight, you need to gain a balanced amount of muscle mass and subcutaneous fat, which can only be achieved by eating healthy foods and following a healthy lifestyle. Here are some foods that may help to increase muscle mass and boost overall health.

Rice is a carb-loaded and calorie-dense food that can help you gain weight faster. A cup of cooked rice contains 200 calories, 44 grams of carbs, and very little fat. The best part is that it is easy to cook and can be paired with any vegetables. Add some curry or beans to your rice and your meal is ready.

Nut and nut butter are healthy sources of fat and can help you gain muscle mass. They make the perfect snack to beat the midday hunger. Whether you choose almond, cashews or walnuts all are healthy options. You can also have mixed nuts and seeds to get different kinds of nutrients.

Increasing your protein intake is not only required when you are trying to shed kilos but is also necessary when trying to gain weight. Protein is required for building muscles and chicken and meat are two best sources of high-quality protein. They are also packed with healthy fats that are good for heart health.

Fatty fish like salmon are considered as best when trying to gain weight. Salmon contains about 240 calories and many nutrients, including omega-3 and protein. Indian butterfish and Pomfret are some other fatty fish that you can have.

Having starchy vegetables is an easy way to add more carbs and calories to your diet. They help you gain weight and also increase your muscle glycogen stores. Corn, potatoes, beans, and sweet potatoes are some great sources of starch and must be a part of your diet when trying to add some kilos. These food items are also packed with nutrients and can help nourish your gut bacteria.

The last on this list is milk. Milk is excellent for gaining weight and has been vouched from centuries for its health benefits. Rich in calcium, proteins, carbs, and fats, milk is must include in the diet when trying to gain muscle mass or weight. This beverage also makes your bones and teeth stronger.