The focus on weight loss has made it almost impossible to see that there are many people who desire to gain weight or add muscle. And for these people, this can be just as hard as losing weight. Gaining weight the healthy way is everything you will learn about, in this article. Check out these 10 healthy food with high calories that can help you gain weight or add muscle.
Healthy Food with High Calories
This is an excellent muscle builder weight gaining food. It has been used by many generations for weight gaining and muscle – building. Milk had an excellent balance of proteins, carbs, and fats as well as a perfect source of calcium and other vitamins and minerals.
Experts have revealed that combining milk, or whey and casein combined, can help gain weight fast more than other sources of protein.
If you’re looking to gain some weight or add muscle, then eating rice is a good option for you. It is affordable and high in calories. Cooking one cup (165 grams) of rice avails you 190 calories, 43 grams of carbs and very little fat.
From a single serving, you’re sure to get a high amount of carbs and calories — Which is perfect because it means that you eat more food, and also covers up for you if you have a poor appetite or get full quickly. Eating your rice with some proteins and healthy fats is another proven method of gaining weight in a healthy way.
Mind you, you have to be careful not to overdo it, because of its arsenic and phytic acid content, which is contained in some type of rice. Arsenic has been known to cause toxicity while phytic acid can reduce the absorption of zinc and iron.
3. Nuts and Nut Butters
As some as the can be, they are nutrient- dense as well as containing high calories. Therefore serve as a good option if you want to gain some weight. A small handful of almonds had at least 7 grams of protein and 18 grams of healthy fats.
With just two handfuls combined with your meal, you are good to stack up hundreds of calories, for one day. Another way to have nut butters is to add them to your yogurts, snacks or meals. One important thing to note is that you must ensure to pick 100% nut butters — no extra oil or added sugar.
4. Red Meats
If there is any food that can help you build muscle, then it would be red meat. A perfect protein source to help you build muscle. Red meats contain Leucine which is the key amino acid needed to stimulate muscle protein synthesis and add new muscle tissue.
Also, red meats are totally your natural sources of dietary creatine, a muscle-building supplement. To get more calories from red meat, you may choose the fatty ones which can help you gain weight.
5. Potatoes and Starches
Potatoes and sweet potatoes and other starchy foods are other proven methods to gain weigh in a healthy way. Having some potatoes, oats, squash, corn, beans, and legumes, bring all the carbs and calories to help you gain weight and increase your muscle glycogen stores.
6. Salmon and Oily Fish
Eating oily fish or salmon is a good way to get protein and healthy fats that your body needs. Not mention the omega-3 fatty acids you derive from eating them.
For instance, eating just one 6-ounce (170-gram) fillet of salmon will provide your body with about 350 calories and 4 grams of omega-3 fats — which invariably helps you build muscle or gain weight.
7. Whole-Grain Bread
This is definitely another good source of carb to help facilitate your weight gain goals. An easy way to do this, if by combining bread with protein sources such as eggs, meat, and cheese.
Natural whole-grain and seeded bread are healthy, so next time you visit a grocery store, make sure to get some of these.
Avocados, as you may already know, are full to the brim with healthy fats, which are good for your body. With a fair amount of calories, avocados, unlike other whole fruits, are good for weight gain.
A large avocado contains around 322 calories, 29 grams of fat and 17 grams of fiber. You’re also sure to get vitamins, minerals, and various beneficial plant compounds from eating avocados. You can add them to your salads, sandwiches, omelets and so on or simply just eat them on their own.
9. Whole Eggs
As easy as this looks, eating whole eggs is one healthy way to build muscle. It is an excellent combination of high-quality proteins and healthy fats. Eating eggs avails your body a lot of beneficial nutrients especially in the yolk.
You may eat as much as three eggs per day as long as you do not have an intolerance to eggs. You may even find that some bodybuilders or athlete eat six or more daily.
10. Healthy Fats and Oils
To gain weight, including some healthy fats and oils to your diet, will help quickly in facilitating that goal. Healthy oils are calorie–dense foods, therefore just adding a tablespoon (15 ml) of oil to sauces, salads and during cooking can quickly add 135 calories.
Extra virgin olive oil, avocado oil, and coconut oil are some healthy oils you should pitch your tent to.
Avoid These Nigerians Food To Burn Stubborn Belly Fat (Video)
Being overweight or obese can be detrimental to your health. It is not advisable to have excess fat in the abdominal cavity because it can lead to some health issues. Getting your dream body will not be easy and you need to make some sacrifices to your diet. You will also need to turn a blind eye to some fatty foods.
If you’re ready to get rid of the belly fat, then stay put as Information Nigeria brings you some important tips that will help.
1. Avoid sugar and carbonated drinks
Did you know that consuming sugary substances like coke, fanta can lead to weight gain and a number of health problems like high blood pressure?. This is due to the high fructose content found in added sugars. Taking sugar-filled drinks may slow your metabolism and this in turn can make it harder for your body to burn fat. Fructose can only be metabolized by your liver. When you consume too much, you push your liver to its limit and it becomes overloaded, then it turns the fructose into fat and it ends up getting stored in your belly. To avoid putting yourself from risk, you should cut back on foods and drinks that contain huge amounts of sugar.
2. You also have to forgo junk foods like meat pie, cakes, rolls, candies, burgers, ice cream and cookies. You also need to do away with heavy foods like eba, akpu, pounded yam, rice among others. Switch up your eating habits and opt for a more balanced-diet if you want to burn your belly fat. Avoid consuming refined carbs like bread, pizza, potation chips etc. You should also stay away from processed and heavy foods because they contribute to stubborn belly fat. You should choose to eat proteinous foods like fish, eggs, and milk. starch contains fat, sugar and salt. They help a person feel fuller so you don’t end up looking for something to munch on after eating. It basically keeps hunger at bay.
3. Eat the right amount of fruits, vegetables, fibrous foods and whole grains – You can add vegetables, fruits and whole grains to your weight loss diet. They provide essential vitamins, minerals, fiber and other substances that are good for your body. Examples of fibre rich foods include; beans, broccoli, avocados, apples, oatmeal brown rice and whole grain bread.
4. Try to incorporate exercise into your daily or weekly routine – Exercise helps to speed up your metabolism and helps you shed weight. The bitter truth is that wearing just waist trainers and staying put in one position will not make you lose that stubborn belly fat. You should hit the gym.
5 Reduce alcohol intake – Excess intake of alcohol also leads to a host of health problems especially the build-up of fat in the belly area. Have you ever noticed that those who drink alcohol, especially men, often develop ‘pot-bellies’. Alcoholic drinks like beer provide your body with calories and very little nutrients. It can also increase your appetite. Replace the alcoholic drinks with water or alternate with low calorie, non-alcoholic beverages. Too much alcohol can cause liver damage and other serious health problems.
6. Try out apple cider vinegar – Apple cider vinegar is made in a two-step fermentation process. It is obtained from apples that have been crushed, distilled and fermented. Acetic acid is the main active component of apple cider vinegar. It is safe for consumption in small quantities and can be taken as a supplement. Do not also consume it straight from the bottle or in its pure form. Add 1 to 2 tablespoons to water before you drink. You can also add honey or lemon. It is best to drink it before your meals. Research shows it has many health benefits, such as lowering blood sugar levels.
Governor Bello Recovers From COVID-19 — After One Week In Isolation
Niger State Governor, Abubakar Bello, has tested negative for Coronavirus following the repeat of tests for the virus.
The development was disclosed in a statement released by his Chief Press Secretary, Mrs. Mary Noel-Berje, in Minna on Monday.
Gov. Bello had on Nov. 9, disclosed that he tested positive for COVID-19 on his Twitter account and thereafter went into isolation.
Noel-Berje in the statement noted that the Governor has been declared free of the virus and can now resume back to his official duties.
Bello joins the list of governors who have been infected with the coronavirus.
Other governors who have recovered from COVID-19 include Bala Mohammed of Bauchi, Seyi Makinde of Oyo, Okezie Ikpeazu of Abia, Nasir el-Rufai of Kaduna, Kayode Fayemi of Ekiti, and Ifeanyi Okowa of Delta.
Here Is A List Of Nigerian Foods That Cause Miscarriage
Pregnant women should avoid some common Nigerian foods that can cause miscarriage. These foods are beneficial to human beings, but they should not be eaten during – especially in the first three months – pregnancy because of some of their properties that can cause miscarriage.
Although Crabs are not poisonous, they shrink the uterus which could cause bleeding from the genitals and an eventual miscarriage.
This is not for pregnant women in their first trimester. This is because pineapple can cause contractions at such an early stage and this may finally lead to a miscarriage. The popular fruit also contains bromelain which works in softening the cervix. It also causes bleeding.
This is another popular fruit that can cause a miscarriage in the first trimester of pregnancy. The pawpaw seeds have enzymes that cause contractions which ultimately leads to a miscarriage.
- Uncooked eggs
This can also cause a miscarriage. As a pregnant woman, you should avoid eating uncooked eggs or mayonnaise which contains uncooked eggs in your first trimester. If you must eat eggs, make sure they are properly cooked with the egg yolk very solid before eating.
This is another food that can cause a miscarriage. Eating garlic will result in a stimulation of the uterus which may lead to contractions and pre-term labor that causes miscarriage.
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