Healthy Foods to Gain Weight and Muscle

Healthy Foods to Gain Weight & Muscle

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A low-fat, high-protein diet plan can help you to enhance metabolism and construct muscle tissue. Nonetheless, you should make wise food options to guarantee you obtain lean muscle mass without gaining body fat. Entire foods such as lean protein, nuts, seeds, low-fat dairy products and complicated carbs will supply your body with nutrients and aid in weight gain. Consult your doctor before beginning any new diet.

Lean Protein

Protein provides the foundation of muscle, nevertheless, you must consume lean protein to prevent consuming unnecessary filled fat and calories. Sources of lean protein include chicken, eggs, fish, lentils and turkey. If you are partial to red meat, stick with the leanest cuts, pick moderate section sizes, and make it a periodic part of your diet plan, the Harvard School of Public Wellness recommends. Lean protein will assist you to develop and repair muscle cells after a straining workout and speed up metabolic functions.

Low-Fat Dairy Products

Low-fat milk items contain calcium, protein, vitamins and minerals while conserving you from extra sugar and fat discovered in their full-fat counterparts. Include low-fat variations of your preferred milk products such as cheese, milk, Greek yogurt and cottage cheese into your diet for a high-protein treat or a healthy addition to meals. For instance, make protein shakes with low-fat milk or spray low-fat cheese on an omelet.

Nuts and Seeds

Nuts and seeds such as almonds, cashews, and Brazil nuts make a high-protein treat or healthy topping to meals. Avoid greatly flavored or salted nuts that’ll add unnecessary salt, sugar and calories to your diet plan. The High Protein Foods website lists flax seeds, pumpkin seeds and lotus seeds amongst its examples of high-protein seeds. Add flaxseed to oatmeal or snack on pumpkin seeds in between meals to decrease appetite pangs between meals. Bear in mind, however, that nuts are generally high in calories, so eat them in moderation to prevent extreme weight gain.

Complex Carbs

Including intricate carbohydrates in your diet will keep you fuller for longer, help in muscle recovery and offer steady energy throughout the day and throughout workouts. Some examples of healthy carbs include oatmeal, brown rice, whole-wheat bread, quinoa and wild rice. Be sure to include a complicated carbohydrate in each meal to produce a well-rounded plate.