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Today, the way people are suffering from obesity, in the same way many people are so skinny that even after making lakhs of efforts, they are not able to become fat and they also become the object of jokes. People tease them with many names, in this way their confidence decreases, but you do not need to panic, you just have to include some such foods in your diet which will help you in increasing obesity.

What To Eat To Get Fat – Foods to Gain Weight Quickly and Safely

You have to consume some things daily to increase your weight. so go what to do to be fat,

1. Red meat

in gaining weight red meat Consuming it is beneficial. Consumption of red meat is helpful in building muscles. Red meat contains both protein and fat that promote weight gain. There are about 5 grams of leucine in a 6-ounce (170-gram) steak. It helps the body to stimulate muscle protein synthesis and add new muscle tissue. Red meat is one of the best natural sources of creatine which is the world’s best muscle building supplement.

2. Homemade Protein Smoothie

Drinking protein smoothies can be a highly nutritious way to gain weight. Homemade smoothies are easy to make and they are good as protein smoothies available in the market are often loaded with sugar which is lacking in nutrients. It is most effective in helping to build muscle if consumed immediately after a workout. The best way is to make your own smoothies at home.

3. Milk

Milk contains fat, carbohydrate and protein. It is also high in calcium and milk is also an excellent source of vitamins and minerals. For any person gaining weight, milk must be included in the diet of the day. The protein found in milk is helpful in building muscles. Better results are seen in those who drink milk after a workout.

4. Rice

Rice is a low-cost carb source. Rice Benefits to Help You Gain Weight Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbs and very little fat. Rice is also high in calories which means you can easily get high amount of carbs and calories. People who feel less hungry or get full quickly. Rice helps them to eat more food.

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5. Nuts and Nut Butter

Nuts and nut butter are the right choices for weight gain. Nuts are high in calories. Eat a handful of nuts daily with meals or as a snack. Nut butter can be added to a variety of snacks or dishes, such as: yogurts, smoothies, crackers. You need to make sure you eat them without added sugar or added sugars. Choose nut butters that are 100% oily. Nuts and nut butters are delicious as well as high in calories. These are easy to add to many different snacks or dishes.

6. protein supplement

Athletes looking to gain weight often consume protein supplements to increase muscle mass in combination with resistance training. You can also buy them online or buy them from a shop. Protein supplements are a cheap way to consume more calories and gain weight.

7. salmon and oily fish

Like red meat, salmon and oily fish also contain protein and important healthy fats. Omega-3 fatty acids are the most important of the nutrients found in salmon and oily fish. You can prepare salmon in a number of ways: sautéed, steamed, grilled, smoked, baked, or poached. You can also try smoked salmon or eat raw salmon in sushi and sashimi. They provide many benefits for your health and help in fighting diseases.

8. whole grain cereals

Many grains are high in vitamins and minerals, some contain a lot of sugar and some contain complex carbohydrates. You should avoid consuming them. Instead, eat cereals that contain whole grains and nuts. They contain nutrients like fiber and antioxidants, along with carbohydrates and healthy calories.

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9. dry fruits

Dried fruits also provide antioxidants and micronutrients. There are many different types of dried fruits you can eat. Dried fruits contain a lot of fiber and they retain most of the vitamins and minerals even when dried. Dried fruits can be consumed by mixing them with a protein source such as cheese, meat, Whey Protein Shake. Dates are rich in fiber and rich in antioxidants.

10. avocado

Avocados are rich in healthy fats. Just one large avocado provides about 322 calories, 29 grams of fat and 14 grams of fiber. Unlike other whole fruits, avocados are high in calories that help you gain weight. Avocados contain vitamins, minerals and various beneficial plant compounds. You can include avocado in omelets or sandwiches, mash avocado and eat it by spreading it on your toast.

11. A kind of cheese

Paneer is being consumed for centuries to gain weight. It is high in calories and fat. Paneer is delicious because it can be included in a variety of dishes. There are many varieties of cheese, from creamy to soft, hard. Paneer is an excellent source of protein and is rich in healthy fats. You can include it in many dishes, many types of paneer dishes can be made.

12. cereal bars

Cereal bars have a mix of slow and fast digesting carbs. A few healthy cereal bars can be a great high-calorie snack on the go. You can have them anytime as a snack or meal on the go. Combine cereal bars with other protein sources such as boiled eggs, full-fat Greek yogurt, protein shakes, and your own homemade cereal bars. Eat healthy bars made from whole grains and other healthy ingredients, such as dried fruits, nuts or seeds.

13. dark chocolate

Like other high-fat foods, dark chocolate contains a lot of calories. Dark chocolate helps to control stress hormones and blood sugar levels. There are many other ways in which you can consume dark chocolate apart from eating dark chocolate directly. can do. Drizzle some dark chocolate chips over a plate of fruit, garnish your morning cereal with it, or make steaming-hot drinking chocolate.

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14. eggs

Eggs are a good source of high quality protein and healthy fats. Almost all the beneficial nutrients in eggs are found in the yolk. Eggs can be cooked in many ways, including boiling, frying, baking. Three eggs can be eaten per day.

15. healthy fats and oils

Healthy Fats and Oils One of the highest-calorie foods Use olive oil in cooking Healthy oils include: Extra Pure Olive Oil, Coconut Oil, Rust Oil A trendy way to get healthy fats. Butter coffee as a high-calorie snack. Whisk a cup of coffee with coconut oil and unsalted butter.

16. full fat curd

Full fat Greek yogurt is another healthy and convenient snack. It contains a balanced mix of proteins, carbs and fats. You can eat it by mixing it with other food like: Chocolate Peanut Butter Pudding, Smoothie, Yogurt and Fruits.

17. whole grain bread

Whole grain bread is another good carb source for weight gain. You can make a high-calorie and well-balanced meal by combining bread with protein sources like cheese, eggs, meat. Whole grain breads can be effective in weight gain, especially when combined with a good protein source.

18. potatoes and starch

Potatoes and starches add carbs and calories to help you gain weight and also increase muscle glycogen stores.

19. Pasta

Pasta is rich in calories and rich in carbohydrates. Choose pasta made from whole grains. Avoid consuming bleached pasta.

20. banana

People who are trying to gain weight should eat bananas. Banana contains many minerals, vitamins, due to which you also get energy.

Conclusion :

Foods play a special role in gaining weight. By including these foods in your diet, you can easily gain weight. Along with this, you should exercise daily. Exercise makes the body strong.