Are you an avid gym goer but unable to gain weight? Chances are you aren’t including high-protein in your meal. Let’s find out why you are not gaining weight and what you can do about it!
Why are you eating but not gaining weight?
The science behind gaining weight is to consume more calories than you burn. People with a high metabolism tend to burn calories faster and can not gain weight.
Eating more carbohydrates in your diet and fewer proteins can also be a reason for an inability to gain weight. Carbohydrates are processed by the body to provide energy for workouts. It is recommended to eat meals that are high in protein to gain weight and avoid gaining fat.
So what can you eat to gain weight?
Although eating protein is most widely associated with weight gain, eating carbohydrates and fats too are essential. The key to healthy weight gain is eating a calorie-surplus balanced diet with more proteins, carbohydrates, and healthy fats.
What are some high-protein foods to help you gain weight?
- Eggs
These low carb high-protein foods are full of omega-3 fatty acids, amino acids, and up to 13 grams of protein. It helps with quick and healthy weight gain and makes a delicious breakfast.
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Paneer
Paneer is packed with protein and has around 14g of protein per 100 grams of paneer. It makes a versatile ingredient and can easily be incorporated into any meal throughout the day. It is a big part of vegetarian high-protein meals.
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Tilapia
All seafood lovers wanting to gain weight can opt for this delicious, protein-rich fish. With up to 21 g of protein and healthy fats, tilapia makes the perfect for weight gain. Time to whip up a delicious dinner!
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Chicken
Who doesn’t love chicken? One of the most used items in Indian non-vegetarian diets, 100 grams of chicken has over 24 grams of protein, making it the perfect addition to weight-gaining diets!
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Quinoa
A perfect source of protein containing all 9 essential amino acids. One cup of quinoa contains 8 grams of protein. Incorporating quinoa into your breakfast every day helps with efficient weight gaining.
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Chickpeas
Chickpeas are an excellent item to include in a high-protein diet. With 19 grams of protein per 100 grams, chickpeas are a delicious way to increase your body weight healthily. Chickpea also contains 12 grams of fibre making it great for your gut health!
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Soybean
When it comes to a high-protein diet, soya makes the perfect ingredient for a scrumptious meal. 100 grams of soybean gives you up to 12 grams of protein. Pair it with some spices and cilantro and treat yourself to an amazing high-protein meal, which is vegetarian as well.
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Kidney Beans
Rajma chawal is an all-time favourite meal. And it is high in protein! 100 grams of rajma gives you 8 grams of protein and 10 grams of fibre plus lots of joy! Treat yourself to a rajma chawal night in!
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Greek Yoghurt
Loaded with whey and casein protein, Greek yoghurt has around 10 grams of protein per 100 grams serving. It also is an excellent source of Vitamin D. Make a quick Greek yoghurt breakfast and top it with fruits and honey!
The bottom line
Gaining weight is a process that takes time and dedication. Everybody is different and has different needs. Finding the right fit for you is essential. Remember, there are no shortcuts when it comes to health. Eating healthy is the key to staying fit!
References:
https://www.healthline.com/nutrition/how-to-gain-weight#causes
https://www.mensjournal.com/food-drink/top-10-muscle-building-foods/23-pea-protein-2/
https://familydoctor.org/healthy-ways-to-gain-weight-if-youre-underweight/
