Whether you’ve lost weight or you’re just naturally slim, you may come to a point where you want to put on some weight. The best way to go about gaining weight is to increase the number of calories in your diet naturally, as well as change some of your habits to push more eating in your lifestyle.
Weight gain and weight loss is the case of different strokes for different folks. Gaining weight or adding muscle can be just as difficult as losing weight for others. However, by simply adding certain foods to your diet can make all the difference in your weight gain efforts.
Best Nigerian Foods for Weight Gain
Here are 10 of the best Nigerian foods to help you gain weight or add muscle, the healthy way.
Eating potatoes is a very easy and cost-effective way to add in extra calories. Not only do potatoes add carbs and calories to help you gain weight — they also increase your muscle glycogen stores. One medium-sized sweet potato contains 103 calories while a medium-sized Irish potato contains only about 110 calories. Whether boiled, baked or fried, potatoes can be a filling diet. So consider adding Irish and/or sweet potatoes to your weight gain food plan.
If you’re looking to gain healthy weight, then avocados should top your grocery list. Incredibly nutrient-dense, avocados contain almost 20 vitamins and minerals per serving. Thanks to the fact that avocado contains around 322 calories, 29 grams of fat, 17 grams of carbohydrate and 4 grams of protein, you can reach your desired weight in less than 4 weeks. Avocados also help in lowering bad cholesterol. Ask for the African pear or avocado when next you visit the market.
Yoghurt is a good in-between meal for weight gain. Not only do you gain weight consuming yoghurt, you also increase the calcium supply to your body. Not all yoghurts are equal. There is plain, low-fat or fat-free yogurt.
A 6-ounce serving of full-fat yogurt has 100 calories, 6 grams of fat, 6 grams of protein and 8 grams of carbs, while the same serving of nonfat yogurt has 95 calories, 0 grams of fat, 10 grams of protein and 13 grams of carbs. Full-fat yoghurt is a healthy and convenient snack with a great nutritional profile and it is recommended for weight gain. So when next you are buying yoghurt, check to see if it is full-fat.
For decades, milk has been used as a weight gainer or muscle builder. A good source of calcium, milk provides the perfect balance of proteins, carbs and fats. One serving of whole milk is equal to 1 cup and contains 146 calories with 71 calories from fat.
So if you’re trying to add muscle, milk is a good shot for protein. You’ll be amazed at how much weight you can gain when you combine drinking milk with weight lifting. Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.
Rice. Yes, rice. This is already a Nigerian staple. Rice is a convenient carbohydrate food to eat to help you gain weight. You can easily obtain a high amount of carbs and calories from a single serving of rice. While eating rice may not automatically lead to weight gain, consuming it in excess amount will.
6. Red meat
So there’s been a lot of haggling on whether or not you should consume red meat. Red meats are probably one of the best muscle-building foods available. You should know that red meats are natural sources of dietary creatine, (a muscle-building supplement). Since you’re looking to gain weight, you should eat all the fats you can get. Choose fattier meats, they provide more calories and help you gain weight.
Virtually all dairy and its by-products are highly proteinous and great for weight gain. Cheese is a good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.
You may consider snacking on the local Nigerian cheese (popularly called wara).The cheese is usually boiled or fried and can be enjoyed alone or paired with any carbohydrate food. Add some flavor boost to your next sandwich by adding a generous amount of cheese.
Eggs are a great source of protein and ablessing on any proper, natural weight gain diet. An average egg contains 70 calories, 5 grams of fat, 6 grams of protein, and hardly any carbohydrates. Nowadays many people take 7-8 egg whites a day to gain weight. So, eating just one egg in a day won’t necessarily cut it for you if you’re looking to gain weight and build muscles.
Although, there’s been no conclusive evidence that bananas make you gain weight, the number of calories contained in it says a lot about the fruit. Bananas are rich in calories, and this is the reason eating bananas is considered an age-old method to gain weight.
A six-inch banana contains almost 90-95 calories. Banana and milk can be the best diet in order to gain weight. Try adding bananas to your milkshake if your big on adding weight.
Ah, bread. What’s the best thing since sliced bread? Nothing. Bread, especially whole grain breads eaten in excess will make you gain weight. Whole grain breads contain complex carbohydrates and seeds, which can promote weight gain.
Eating starchy foods like bread can boost muscle growth and weight gain. So let’s give you the perfect breakfast weight gain combo: Cheese sandwich and bacon with scrambled eggs coupled with sausages plus a tall glass of milk. Bread and butter can definitely fit into a weight gain diet as well.
Any food can cause weight gain if you eat enough of it, causing you to consume more calories than you need for your daily activities.The secret behind gaining weight is consistently eating more calories than you need.