For healthy weight gain, you must find a way to curb your sweet tooth, avoid unnecessary fat, and limit your overeating habits. However, the nuances of healthy weight gain can be even more difficult to navigate. The majority of healthy eating advice suggests you focus on including healthy foods in your breakfast, lunch, and dinner. While there is a lot of information on breakfast and lunch meals for weight gain, there is very little information on foods for weight gain to eat at night. That’s why we’re here to help!
Many people find it difficult to gain weight. However, in order to do so, it’s not wise to eat whatever you want. You’ve probably seen your favourite celebrities gain weight for specific roles. But they concentrate on a nutritionist-recommended diet and healthy weight gain foods. It’s now your turn to incorporate some healthy foods into your diet, just like they do.
Health Shots spoke to Hari Lakshmi, Consultant-Dietitian/Nutritionist, Motherhood Hospitals, Chennai, about the best foods that can be eaten in dinner in order to gain weight.
She says, “When you are underweight, it means your body is burning more calories than it is taking in. Therefore, you need a nutritious, high-calorie and high-protein diet to fix this. While what you consume is important, the timing is also crucial. A pre-sleep meal can help you gain the necessary weight to stay healthy.”
It’s a common notion that eating meat, such as chicken or fish, will cause you to gain weight. Guess what? That is true! According to Lakshmi, foods high in protein and fat, such as red meat, have been shown to help build muscle mass and promote weight gain. Seafood, on the other hand, are high in omega-3 fatty acids, calories, protein, and other essential nutrients, making them a good choice for those looking to gain weight.
We Indians can’t get enough of rice. Those looking to lose weight, on the other hand, avoid eating them. However, rice can be a friend someone looking to gain weight. According to Lakshmi, “A calorie-dense option, rice, is a convenient and easy option to put on those extra kilos. You can choose brown rice as the healthier option.” A single serving of rice contains a lot of carbohydrates and calories. This is especially beneficial for people who have a poor appetite or get full quickly.
Nothing beats nuts when it comes to healthy fats for weight gain! A handful of nuts such as almonds or peanuts, can be an excellent choice for a snack before bed to help you gain weight. Not only are nuts high in healthy fats, but they are also high in calories, making them ideal for healthy weight gain. “Nut butters can be added to smoothies to prepare a tasty high-calorie drink,” says Lakshmi.
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Potatoes and other starch-rich foods can help you get the right calorie count. Starch digests quickly and easily and leave you hungry shortly afterwards. You’ll eat more as a result, and weight gain is possible. Apart fom potatoes, you can also opt for quinoa, corn, and oats.
These are good sources of carbohydrates and can help you maintain a well-balanced, high-calorie meal. You can combine whole grain bread with good protein sources like eggs, meat, and cheese, suggests Lakshmi.
Apart from the ones above, you can opt for ragi (finger millet), which not only helps in weight gain but also is a rich source of iron and calcium. You can also have protein bars as a nutritious snack, and they are simple and ready to eat.
People usually focus on being overweight as a health issue, but many forget that being underweight is also unhealthy. If you want to gain weight, Lakshmi recommends eating foods high in protein, carbohydrates, and fats. Aim to gain weight slowly and steadily. Do not consume junk foods like chips and sodas. They may make you gain weight, but they will also make you unhealthy and pose additional health risks. Instead, concentrate on eating well.