Losing weight is difficult in the same way gaining weight is also very difficult for some people. A proper meal is required to gain weight with a workout.
According to scientists, breakfast meals are best to start taking high-calorie foods and start a day with more energy. If we see logically then gaining weight is very easy, but it becomes difficult due to some reasons. Some of those reasons are indigestion, low budget, lack of knowledge and many more.
WHY BEHIND YOUR WEIGHT GAINING
You have to know why you want to gain weight. There are many reasons to gain weight, but you should be clear about the reason for it, otherwise, you will suffer to gain weight easily. Because many people are not that skinny but they want to gain weight, we have to understand that it is not necessary to gain weight. You can also enjoy your life by not gaining weight even if you are skinny.
So that's why your "Why" is very important to get positive results.
9 HEALTHY BREAKFAST IDEAS FOR WEIGHT GAINING
These are the best 9 healthy breakfast ideas for gaining weight. In this list, we are considering some problems such as the low budget for high-calorie foods, high-calorie foods and easy to digest.
1). NUTS AND NUT BUTTER
These are high-calorie foods. In 1-2 spoonfuls of these kinds of butter, you will get about 160 calories. And 1-2 handful nuts can add hundreds of calories to your meal.
Peanut butter is very popular among bodybuilders and athletes because it is calorie-dense and very delicious as well. We can use it in smoothies and shakes as well.
The cost of the butter is also very low so the budget also will not be affected.
Peanut butter is very popular among bodybuilders and athletes because it is calorie-dense and very delicious as well. We can use it in smoothies and shakes as well.
The cost of the butter is also very low so the budget also will not be affected.
2).PROTEIN SUPPLEMENTS
Protein supplements are very common among athletes and bodybuilders because they fulfil the requirements of protein. There are many ways to take protein such as eggs, whey protein, soya bean, etc.
Whey protein is a supplement and used to gain weight very easily but it costs slightly higher if your budget is low. People are taking it before and after the workout to fulfil the protein requirements. And if you are going to the gym then this is very beneficial to you.
You can use it as a shake in the morning as breakfast with adding peanut butter to make it more delicious.
Soya bean and soya chunks are also rich in protein and are available at a low cost as compared to whey. So if you can't buy whey protein supplements then you can buy soya chunks. 50-60 grams of soya chunks a day gives 26 g of protein which is excellent.
Dry fruits are very dense in nutrients and energy even of their small size. Because of its energy density, these are very helpful in weight gaining. You can take it with breakfast in the morning.
There are some high calorie, dried fruits that can help you to gain weight quickly:-
1). Dates
2). Dried fig
3). Raisin
4). Almonds
5). Cashew nuts
You can take it with smoothies and shakes as well or a handful of dry fruits are enough for a day.
A bowl of cereal in the morning makes a perfect breakfast to gain weight. It is fast, easy and the right bowl of cereal is rich in fibre, calcium and protein.
By using healthy cereals you can avoid highly processed foods and can gain weight in a very healthy way. You can add some dry fruits to the bowl to make it more delicious and healthy.
These are some of the top cereals for weight gaining:-
1). Oats
2). Bran
3). Multigrains
4). Granola
Eating cereals can be a great way to gain weight and consume more fibre. But, stick to
Whey protein is a supplement and used to gain weight very easily but it costs slightly higher if your budget is low. People are taking it before and after the workout to fulfil the protein requirements. And if you are going to the gym then this is very beneficial to you.
You can use it as a shake in the morning as breakfast with adding peanut butter to make it more delicious.
Soya bean and soya chunks are also rich in protein and are available at a low cost as compared to whey. So if you can't buy whey protein supplements then you can buy soya chunks. 50-60 grams of soya chunks a day gives 26 g of protein which is excellent.
3). DRY FRUITS
There are some high calorie, dried fruits that can help you to gain weight quickly:-
1). Dates
2). Dried fig
3). Raisin
4). Almonds
5). Cashew nuts
You can take it with smoothies and shakes as well or a handful of dry fruits are enough for a day.
4). HEALTHY CEREALS
By using healthy cereals you can avoid highly processed foods and can gain weight in a very healthy way. You can add some dry fruits to the bowl to make it more delicious and healthy.
These are some of the top cereals for weight gaining:-
1). Oats
2). Bran
3). Multigrains
4). Granola
Eating cereals can be a great way to gain weight and consume more fibre. But, stick to
5). MILK
Benefits:-
Milk is continuously used as a weight gainer or mass builder. It is rich in proteins and fats and also rich in calcium and other vitamins and minerals. It is very excellent for those who want to add more muscles. It contains both casein and whey protein.
In the morning, drinking 1-2 glasses of milk is a great way to start a day.Ways to take it:-
We can use it in smoothies and shakes to add milk to our diet.
1-2 glasses of milk a day is also excellent or with banana.
With cereals.
b). Chocolate hazelnut shake: Mix 1 cup of fresh mixed berries, ice, 2 cups of milk (500ml), 1 cup of high protein, and 1 scoop of vanilla whey protein.
c). My favourite: Mix 2 bananas, 2 cups of milk (500ml), 2 tablespoons of peanut butter (50-100 gram), almonds, and honey.
With cereals.
6). SHAKES AND SMOOTHIES
Benefits:-
Smoothies are a very effective way to gain weight very easily, especially for those who always have digestion problems, because these are liquids and are easily digestive.
This is a very high-calorie food. You can take 500- 1000 calories easily with the help of shakes and smoothies. This is a great option to maximize intake.Few variations of shakes and smoothies you can try:-
a). Chocolate banana shake: Mix 1 Banana (big size), 2 cups of milk (500ml), 1 scoop of chocolate whey protein, and 1 tablespoon of peanut butter.b). Chocolate hazelnut shake: Mix 1 cup of fresh mixed berries, ice, 2 cups of milk (500ml), 1 cup of high protein, and 1 scoop of vanilla whey protein.
c). My favourite: Mix 2 bananas, 2 cups of milk (500ml), 2 tablespoons of peanut butter (50-100 gram), almonds, and honey.
7). WHOLE GRAIN BREAD
Benefits:-
Whole grain breads are very good sources of carbs which helps you to gain weight. Bread with eggs, banana, peanut butter, meat or cheese are well-balanced meals as protein sources and high calories.
Sandwiches are a very delicious way to gain weight. If you can't add healthy cereals to your breakfast then this is a very good replacement for it.
Sandwiches are a very delicious way to gain weight. If you can't add healthy cereals to your breakfast then this is a very good replacement for it.
Ways to eat it:-
a). With milk
b). As sandwiches
Sandwiches are one of the easiest, most versatile meals for helping you to gain weight.
Sandwiches are one of the easiest, most versatile meals for helping you to gain weight.
8).EGGS
Benefits:-
Eggs are one of the healthiest muscle-building foods. It provides high-quality protein and healthy fats. An egg of 2 ounces with a shell has about 74 calories.
Almost all the nutrients of eggs are found in the yolk. But it is important to eat the whole egg.
If you can tolerate it then you can easily eat three eggs per day.
Almost all the nutrients of eggs are found in the yolk. But it is important to eat the whole egg.
If you can tolerate it then you can easily eat three eggs per day.
Ways to eat it:-
a). In salads
b). as desert
c). in sandwiches
d). boiled eggs etc.
d). boiled eggs etc.
9). RICE
Benefits:-
Rice is a very low-cost food which gives carbs, high calories and very little amount of fat which helps you to gain weight.
One cup of rice contains about 200 calories. Rice is very quickly made within minutes and fulfils the appetite easily.
Rice is very easy to digest so people with digestion problems have a great choice of rice for breakfast.
Rice is very easy to digest so people with digestion problems have a great choice of rice for breakfast.
Ways to eat it:-
You can take rice with-
a). With butter and Parmesan cheese.
a). With butter and Parmesan cheese.
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