Risks To Heart Health
Relating to diets heavily weighted in high-fat dairy and red meats, both of which are naturally high in protein, are not the best for our cardiovascular health. Due to the higher intake of cholesterol and saturated fat through such foods, there are increased chances of heart disease.
That said, eating foods such as chicken, fish, and nuts – themselves high in protein – has been shown to lower the risk of heart disease .
Weight Gain Foods 101
Just as losing weight requires calorie control, weight gain is no different. In order to put on mass, you’ll need to eat more calories than you burn. However, the trick is to get the right amount of calories and macro ratios so that you end up gaining more muscle than body fat.
So, exactly how many calories do you need to build muscle?
It takes approximately 2,800 extra calories to produce one pound of lean mass – compared to the 3,500 calories it takes to add a pound of fat . This would equal about 400 additional calories per day.
However, this depends on individual factors, like how well trained you are, individual metabolism, and your starting body composition. Depending on the person 100 to 1,000 extra calories is sufficient to promote fast muscle gain or a 5 to 10% calorie increase overall.
It is also important to understand that increasing 2,800 calories alone isn’t guaranteed to only result in muscle some fat gain will always occur.
High Protein Soft Snacks
Snacks can be tough to introduce protein to generally, let alone when trying to follow a soft food diet. Of course, leftovers from meals are always an option, but for something small to get you through the day, the pickings are sort of slim.
Something like a spoonful of peanut butter can be a solid, lasting option. Dairy products can be good as well: cottage cheese is easy to snack on, as are soft-fresh cheeses like ricotta or cream cheese.
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Coconut Date Energy Balls
- ½ cup unsweetened shredded coconut
- Pinch salt
- Add dates, almonds, almond butter, ¼ cup shredded coconut, and salt to food processor and blend until a sticky dough forms. If dough is not coming together, add a little water and continue blending until it comes together
- Scoop about 2 tbs of dough and form into ball. Roll ball in remaining ¼ cup coconut.
- Leave the energy balls to dry at room temperature for 2 hours before serving. Store extras in airtight container.
Sliced cheese/cheese stick with turkey meat and whole wheat crackers
Mixed Nuts and cheese stick
Greek Yogurt mixed with nut butter, topped with fruit and granola
What Foods Make You Gain Weight Fast
While most people are worried about being overweight, being underweight also comes with health risks. But whether you are underweight because of poor nutrition, eating disorders, infections or other health conditions, there is no fast, safe way to gain weight.
Gaining weight in a healthy way takes time, and should be done without taking shortcuts or relying on junk food binges. Depending on your metabolism and other factors, it may take several months to a year or longer to build fat, muscle mass, and bone density. Its best to consult your doctor to ensure that any diet plans or lifestyle changes are appropriate for your condition.
Weight gain requires a combination of diet, exercise, and in some cases medical treatment. You can start by eating more calories, increasing your plate size, and eating 3 wholesome meals and at least 2 snacks a day. Here are the main types of food to include in your diet to ensure healthy weight gain:
Healthy Indian Diet Chart For Weight Gain
This is a healthy 3000 calorie Indian non-vegetarian meal plan to gain weight naturally without side effects.
- Morning Snack: Prepare a Banana Almond Milkshake using 250 ml skimmed milk, 2 Bananas and 6 to 7 Almonds. You get around 380 calories and 12 grams of protein.
- Breakfast: Whole Wheat Bread toast with 2 tbsp Peanut butter. You get around 460 Calories with 22 gms of protein.
- Mid-Morning Snack: 2 Hard Boiled Eggs or Omelette with 2 whole eggs & ghee. This gives you around 200 calories and 12 gms of protein.
- Lunch: 2 Chapatis with Ghee and Chicken Curry + 1 bowl Vegetable Salad + 150 gms curd. Youll be getting 650 calories and 30 gm of protein.
- Afternoon Snack: Dry Fruit Chikki & Lassi with Sugar. There are around 300 calories & 14 gm protein in these snacks.
- Evening Snack: 50 gms Roasted Peanuts, 1 Cup of Tea/Coffee with Sugar & Marie Gold Biscuits. You get 300 calories & 24 gm protein.
- Dinner: Brown Rice Pulao with Chicken + 150 gms Curd Grilled Fish with Brown Rice & 150 gm Curd. You get 450 calories and 30 gms of protein.
- Before Bedtime: Banana Milkshake without Almonds. You get roughly 330 calories and 9 gm protein.
Youll be getting a total of 3070 calories and 150 grams of high quality protein from this non-vegetarian meal plan for weight gain.
How Much Protein Can I Have Daily
A normal person needs 0.8 grams of protein for each kg of the body. According to this calculation a normal woman needs 46 grams and man needs 56 grams of protein a day. You can also calculate your protein need online by putting your age, weight and height. Calculator will calculate exact amount of protein your body needs.
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Can Protein Intake Lower Hunger Levels
Like our point on food cravings above, protein consumption naturally reduces the appetite due to protein being the most filling macronutrient.
One study found that by increasing the percentage of calories you consume from protein-rich foods, you can reduce your appetite and ultimately eat less. In this study, the overweight women ate some 441 fewer calories by increasing their protein intake .
What About Protein Powders
Although our bias is that you should get most of your protein from whole foods, protein powders can still be part of a healthy, high-protein diet.
You may not need protein powders if you prioritize the food on our list of best high-protein foods. But if you fall short of your daily targets, protein powders are an easy and convenient way to get more protein.
Plus, protein powders are a great way to create high-protein versions of your favorite desserts, low-carb bread, or smoothies.
If you are going to use protein powders, make sure they have few additives, such as sweeteners, maltodextrin, seed oils, or fillers.
Animal and plant protein powders are both good options, and you can choose which works best for your taste, preferences, and carbohydrate goals.
Multiple studies demonstrate higher protein intake helps with weight loss, specifically fat mass loss. 12
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More Tips To Gain Weight
Combining a high calorie intake with heavy strength training are the two most important factors.
That being said, there are several other strategies to gain weight even faster.
Here are 10 more tips to gain weight:
What Is A Healthy Amount Of Protein To Eat Every Day For Weight Loss
Remember: Everyones different, so theres really no one-size-fits-all prescription when it comes to a healthy amount of protein for you. Protein intake really depends on your size and activity level, but there are some numbers we can look at, explains , RD, who runs MPM Nutrition in New York.
The Recommended Dietary Allowance for protein is set at .8 grams of your body weight, but that is a minimum, not necessarily optimal, Meshlaum notes. TBH, your best bet is to try and get roughly 30 percent of your calories from protein. This rounds out to be about one gram of protein per pound of body weight, Meshlaum says.
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Chicken And Bacon Avocado Bagel Sandwich And Sweet Potato Fries
- Ground brown mustard
- 1 medium to large sweet potato
- Cook bacon according to package instructions until crisp.
- Cut sweet potato into ½ inch straws. Spread evenly on baking sheet. Sprinkle with olive oil, salt and pepper to taste and mix.
- Preheat oven to 400 F and add sweet potatoes into oven for 15-20 minutes or until they are tender and slightly crisped.
- While bacon and sweet potatoes are cooking, prepare the chicken. Sprinkle both sides with Italian seasoning and let sit for 3 minutes.
- Spray small skillet with pam or warm a little olive oil in the pan. Heat small skillet over medium heat and then add chicken breast and lower heat to low to medium and cover. Once one side has browned, flip onto other side. Cook chicken until cooked through .
- Once chicken is cooked remove from stove and let rest on cutting board.
- Toast everything bagel.
- Assemble your sandwich. Spread sliced or smashed avocado on base of bagel, add kale or spinach, top with tomato, bacon, chicken, and mustard and top with other half of bagel. Add sweet potatoes to the plate and enjoy!
Here are some tasty snack ideas to help you gain weight.
So When It Comes To Protein How Much Is Too Much
It’s hard to provide a specific answer since so much is still uncertain and the experts themselves don’t agree. However, for the average person it’s probably best to aim for no more than 2 gm/kg that would be about 125 grams/day for a 140-pound person. New information could change our thinking about the maximum safe amount, but until we know more about the safety, risks and benefits of high protein diets, this seems like a reasonable recommendation.
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Iconic Protein Powder Vanilla Bean Single Serve
If you are new to using protein powders, the iconic protein powder is a good way to break the yoke. This single-serve product is perfect for newbies, and you can trust the product because it has a 70% 5-star rating. What about the other 30%? Well, just a few modifications from the company are all they require. However, this does not affect the benefit your body would derive from this product.
It easily becomes peoples favorite, and satisfied customers have passed comments such as tastes like melted chocolate ice cream when mixed with unsweetened vanilla almond milk, this is one of the best vanilla protein powder. No artificial additives, so it is great for diabetic patient and people that want to reduce their sugar level.
- It can be mixed with different types of products
- Ideal for new users of protein powder
- Brand: Iconic protein
- Type: casein protein
What Are The Health Risks Of Being Underweight
While obesity is more frequently in the news as a major health problem, being underweight can also result in health problems. Health risks can include:
- Fertility problems .
- Osteoporosis from not getting enough calcium and vitamin D in your diet.
- Anemia from not getting enough iron in your diet.
- Weakened immune system.
- Poor sleep.
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Best Foods To Help You Gain Weight
So much nutrition and diet advice is aimed at losing weight, but if you’re too thin, you may be at a loss on how to gain weight. Instead of trying to gorge yourself with masses of sweet, rich, or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all of the unhealthy fats that can cause you harm.
Cup : 41 Calories 05 G Fat 5 G Protein
Popeye’s favorite veggie is a great source of not only protein but also vitamins A and C, antioxidants and heart-healthy folate. One cup of the green superfood has nearly as much protein as a hard-boiled eggfor half the calories. Looking to get the biggest nutritional bang for your buck? Be sure to steam your spinach instead of eating it raw. This cooking method helps retain vitamins and makes it easier for the body to absorb the green’s calcium content. Add a handful to soups, omelets, pasta dishes and veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon.
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Musclepharm Combat Protein Powder
This product has five different types of protein in every serving. If you want to have a post-workout shake and pre-bed shake in one product, then this is what you should go for. This powder is very good for muscle recovery and it is also a very good source of protein.
It has great taste, and you do not have to mix with lots of milk, just a little is enough. There are no artificial additives, it smells and mixes well. If you love chocolate, then this protein powder would curb your cravings. It can also be mixed with water.
- Mixes well with milk and water
- Very good for muscle recovery
- It is a great source of protein
- It contains five different types of protein
Effects On Weight Loss
Studies show that increasing your intake of protein can benefit weight loss through several mechanisms.
For starters, it can increase your metabolism, which can bump up the number of calories that your body burns throughout the day (
One study in 27 people showed that consuming higher amounts of protein for 12 weeks led to greater feelings of fullness, decreased late-night cravings, and less preoccupation with food, compared with a control group .
However, while protein may help support weight loss, its important to consider the other ingredients in your protein shake.
Although ingredients like nuts, seeds, dark chocolate, and nut butter may be healthy and nutritious in moderation, theyre also very calorie dense and could cause weight gain if consumed in high amounts.
Moderating your intake of these ingredients can help keep the calories from stacking up and turning your healthy protein shake into a high calorie indulgence.
Increasing your intake of protein could support weight loss. However, some ingredients in your protein shake may be high in calories, which could lead to weight gain.
Why Would Someone Need To Gain Weight
In todays culture, weight loss is a more popular topic than weight gain. It seems like so many people are looking for the next best diet or food to eat in order to lose weight. However, there are many individuals who would not benefit from weight. In fact they may need to gain weight to improve their health.
This blog will dive into who may need to focus more on weight gain versus weight loss. And how to effectively and sustainably implement weight gaining foods and strategies!
Affordable Weight Gainer Shakes Made Easy
A single serving of this weight gainer shake has roughly 436 calories, 42 grams of protein, 22 grams of carbohydrates, and 20 grams of fat. Additionally, it can be prepared in less than 5 minutes.
In a blender, combine ¾ a cup of unsweetened almond milk or whole milk , ¼ a cup of plain Greek yogurt, ¼ a cup of frozen cherries, 1 scoop of vanilla whey protein , 1 tablespoon of unsweetened cacao or cocoa powder, 1 tablespoon of natural peanut butter or any natural nut butter, 1 tablespoon of ground flaxseed meal, liquid stevia , and ½ a cup to 1 cup of ice and blend.
The flavors of the ingredients in this recipe is perfectly balanced and will surely please your taste buds. The almond milk , plain Greek yogurt, vanilla whey protein powder, and nut butter will give your shake a rich, creamy taste. The tart flavor of the frozen cherries will balance out the richness of the shake while the cacao gives it a chocolate aftertaste. If the shake isnt sweet enough, you have the option to add liquid stevia.
All in all, this is one of the best protein shake recipes to help you pack on the pounds. Say goodbye to your old, skinny self and say hello to a bigger, more muscular you.
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