Optimal dietary choices for rapid weight gain

If obesity is unhealthy, so is underweight. Being small and lean doesn't guarantee health. It increases your risk of osteoporosis, fractures, reproductive difficulties, and poor immunity. Underweight is defined as a BMI below 18.5.

The estimated mass required to maintain good health is higher than this figure. A good diet and regular exercise are the only surefire ways to put on the muscle and fat your body needs if you're underweight. If you're looking to gain muscle and improve your health, try these meals.

You may speed up your weight growth by eating rice, which is rich in carbohydrates and calories. The calorie count, carbohydrate count, and fat content of one cup of cooked rice are 200. Not only is it versatile, but it's also really easy to make. Spice up your rice with some beans or curry and you're good to go.

Nuts and nut butters are great for building muscle because they contain healthy fats. As a mid-afternoon snack, they are ideal. All three of these nut varieties—almonds, cashews, and walnuts—are nutritious choices. To obtain a variety of nutrients, you may also eat nuts and seeds in a mixed bag.

No matter what your weight loss or gain goals are, increasing your protein consumption is essential. Chicken and beef are excellent sources of high-quality protein, which is essential for muscular growth. In addition to being delicious, they are rich in heart-healthy lipids.

When attempting to put on weight, fatty fish, such as salmon, are recommended. In addition to a plethora of minerals, such as protein and omega-3 fatty acids, salmon has around 240 calories. You can also eat pomfret and Indian butterfish, both of which are fatty fish.

Starchy veggies are a simple method to increase carbohydrates and calories. They boost weight and muscle glycogen. To gain weight, consume corn, potatoes, beans, and sweet potatoes, which are high in starch. These foods are nutritious and support gut microbes.

Milk is the last item on this list. The health advantages of milk have been vouchsafed for generations, and it is also great for gaining weight. Milk is an essential part of any weight-or muscle-gaining diet since it is rich in calcium, proteins, carbohydrates, and lipids. Bones and teeth are fortified by this drink as well.

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