Weight gain is an increase in body weight. This can be either an increase in muscle mass, fat deposits, or excess fluids such as water.Focus on healthy foods to gain weight, because even though you have more leeway with calories, good nutrition still rules.
These food include :-
1) PEANUT BUTTER :-
As a protein-rich food, when you eat peanut butter you feel fuller for longer. Peanut butter acts as an excellent source of potassium, and potassium can go a long way towards countering the dangers of sodium.peanut butter contains good amounts of healthy fats and protein. This means it contains plenty of calories that will give you lots of energy for your activities.
2) FRESH JUICES :-
Fruits and vegetables provide nutrients essential for growth and renewal.Fruits and some vegetables contain substantial amounts of carbohydrates which supply most of the energy we use to live and perform work.Fresh juices are a perfect food supplement. They help alot in weight gain.
3) CHEESE :-
There is a very high concentration of essential nutrients in cheese including high quality proteins and calcium. There are also other elements in cheese such as phosphorous, zinc, vitamin A, riboflavin, and vitamin B12.3. Cancer Prevention.Cheese contains substances called Conjugated Linoleic Acid and Sphingolipids that help prevent cancer. In addition the vitamin B in cheese is good for maintaining body functions and protecting the body from disease,cheese contains a lot of natural fats which may cause weight gain. There are cheese which have a low-fat content that can be very healthy for you to eat and perfect for keeping your weight balanced. However, if you are trying to gain weight, whether its muscle weight, fat, or bone density, cheese is the healthy way to go. Cheese is full of protein, fat, calcium, and vitamins and minerals that keep muscles and bones strong and healthy. The vitamins and minerals are better for a balanced metabolism.
4) PASTA :-
Pasta provides beneficial carbohydrates. Both white and whole-wheat pastas serve as excellent sources of selenium, a mineral that activates antioxidant enzymes tasked with protecting your cells from molecular damage.Pasta also contains manganese, a mineral that helps you metabolize carbohydrates and regulate your blood sugar.
Whole-wheat pasta provides a considerable amount of dietary fiber, a particularly beneficial type of carbohydrate.
5) DRY FRUITS :-
Dry fruits are small but are extremely rich sources of minerals and proteins. Every diet specialist always recommends a handful of dry fruits in our diet in order to keep us healthy and fit.
Dry fruits especially almonds are eating any dry fruit provides us with an instant gush of energy and also helps us in remaining alert thus enhancing memory improvement.Considered to be very effective for improving hemoglobin. Almonds are the most important dry fruits when it comes to treat hair problems. A lot of dry fruits are eaten to slow down the process of aging and to get a healthy and glowing skin.
6) CHICKEN :-
Chicken is lean meat. This basically means that it has little fats and lots of proteins.
The protein in chicken lends itself to muscle growth and development, and help support a healthy body weight .Chicken has phosphorus which along with calcium keeps your bones healthy. Chicken has lots of trace minerals in it that gives a boost to the immune system. Chicken has vitamin B 5 or pantothenic acid which has a calming effect on the nerves.
7) POTATOES :-
Potatoes are one of the most common and important food sources on the planet, and they contain a wealth of health benefits that make them all the more essential as a staple dietary item for much of the world’s population.they are a storehouse of energy and nutrition, including vitamins, minerals, and essential organic compounds. Their minerals include very good amounts of manganese, magnesium, potassium, and phosphorous, and moderate amounts of iron, copper, zinc, and calcium.Vitamin-C and B-complex as well as minerals like potassium, magnesium, phosphorus and zinc are good for the skin. Poatatoes contain Carotenoids are beneficial for heart health and the functioning of other internal organs. Potatoes are an excellent component of an energy-rich diet for those suffering from diarrhea, since it is very easy to digest and contains mild roughage.
8) FAT MILK :-
Milk fat contains glycosphingolipids, types of fats linked to immune system health and cell metabolism.milk has a lot more nutrients than just protein: vitamins D, A, B2 and B12, phosphorous, electrolytes and bone-building calcium .
9) BANANAS :-
Bananas act as a prebiotic, stimulating the growth of friendly bacteria in the bowel. They also produce digestive enzymes to assist in absorbing nutrients.
Eating bananas will help prevent kidney cancer, protects the eyes against macular degeneration and builds strong bones by increasing calcium absorption.Bananas make you smarter and help with learning by making you more alert. Bananas are high in antioxidants, providing free radicals and protection from chronic disease.Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin — the happy-mood brain neurotransmitter.
10) VEGETABLE OILS :-
Vegetable oils come from oil-bearing seeds such as olive, soybeans, corn, peanuts, cotton seed and palm nuts.Vegetable oil may decrease the risk for developing heart diseases.Factors associated with the development of cardiovascular diseases, such as increased blood sugar level, increased blood pressure and increased serum cholesterol level.
Vegetable oils, particularly flaxseed oil, nut oil and canola oil, contain omega-3 fatty acids, an essential fatty acid that cannot be synthesized within the body.