While weight loss is a mission for some, while weight gain is a struggle for others. Among the later, some face the problem of being skinny while others just want to gain some muscle weight. A few days back, my cousin shared her concern about the problem of underweight. Thus, I'm writing this article on her request. I hope this article helps everyone else facing a similar problem. Listed down will be the best foods that can help in rapid weight gain in a healthy way.
Quite many people are confused about eggs being dairy. Let's make it clear that eggs are NOT dairy. Milk and products that derive from milk are considered as dairy. Anywise, eggs can best be reviewed as healthy weight gaining food. Eggs are rich in vitamin A, vitamin D, vitamin B6 and vitamin B12 and minerals such as iron and calcium. An egg weighs around 50-70 gm and contains 70 calories roughly. The egg yolk contains 55 calories and 4.5 gm of fat while the egg white has 0 gm of fat. Hence it is suggested that those who are aspiring to lose weight must eat eggs minus the egg yolks and those aiming to gain weight should eat either only the egg yolks or the whole egg.
The best way to eat eggs in order to acquire maximum nutrients is to eat it raw. But since many prefer to have it cooked, it is better to consume poached eggs or half boiled egg. Least suggested would be hard boiled or scramble eggs. A maximum of 3 eggs can be consumed in a day for an average person.
Dairy contains products such as milk, buttermilk, cheese, butter, cream, ghee, cottage cheese, yogurt, and cream cheese. Dairy products are widely known to be rich in calcium and protein. Besides these nutrients, there is potassium, phosphorus, riboflavin and vitamin A, D and B12.
Fresh dairy products straight from the farm will contain all these nutrients and are thus meant to be healthier than those fetched from markets. Dairy contains a high caloric value, around 46 calories per 100gm.
Include dairy in your breakfast that will give you the maximum benefit and saturate milk and cheese in your daily diet routine. For those who detest the taste of dairy can consume ice-cream but I suggest it the least because it contains high levels of sugar and carbs which will no doubt increase your weight but will also lead to tooth cavities and high level of sugar in the blood. And for those who don't prefer dairy can consume non-dairy products such as almond milk and soy milk but fats and calcium will comparatively be lesser than in dairy products.
Rich in fats, good cholesterol, and protein, dairy is a bounty of nutrients beneficial for kids and adults who are aiming to put on healthy mass.
While the meat is categorized into 4 viz; red meat (beef, lamb, goat, bison, etc.), poultry (chicken and turkey), pork, and seafood. These types of meat differ significantly in their nutrient quality, and they provide a huge range of essential nutrients especially in the quality of the fats they contain.
Beef is perfectly healthy, contains 254Kcal, Proteins 17.2g, and Fats 20g (per 100g). Beef contains oleic acid, that is commonly present in olive oils.
Concerning mutton or lamb, it contains calories around 282Kcal, protein, and fats around 16.6g and 23.4g respectively. Lamb contains a broad range of health-protective nutrients, especially zinc, selenium and B vitamins.
Coming to the seafood, Oily fish and salmon contain nutrients essential for the body especially hair and eyes. The Alaskan Salmon has been recorded the healthiest salmon. Salmon is classified as oily fish and has a rich content of proteins and omega-3 fatty acids. Colabamin, (which is commonly known as Vitamin B12) and Vitamin B6 are present in high levels necessary for growth, cell reproduction, and blood formation.
Meat and fish are commonly known as bodybuilding foods as they are rich in healthy fats and proteins required for growth. But besides these benefits, meat provides Master antioxidants, carnosine, and L-carnitine in abundance. Due to a profuse amount of iron, meat reduces the risk of anemia. Salmon is a good source of potassium is also loaded with selenium and also contains antioxidant astaxanthin. While these foods are loaded with vitamins and minerals, it should be kept in mind that they cannot be taken on a daily basis as too much of anything is not good. Since meat has excessive saturated fats it can lead to a rise in blood cholesterol levels. Similarly, many kinds of seafood have a copious amount of mercury which may again raise several health risks.
(End of Blog 1)
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