Among the three body types – ectomoprh, mesomorph, and endomorph – people with the former (skinny physique) find it difficult to gain weight and muscle mass. As a result, they resort to consuming various supplements, which help them achieve their goal, which is gain in weight and muscle mass. However, supplements, which are readily accessible in the market, are selectively affordable. This means that not all people will be able to purchase them, since most of the efficiently working supplements have high prices.
In line with gaining weight, some people believe that taking weight gain supplements are not the only way to achieve that goal. Many agree that eating the right kind of food helps a person with a skinny physique to gain weight and bulk over a period of time. The following foods enable a person to gain weight in a natural approach.
Lean red meat is one of the foods that help a skinny person gain weight. It is known that meat is an excellent source of protein, which helps in the growth and repair of body tissues. According to Active Beat, red meat is also an ideal source of iron, a mineral that helps in oxygen delivery to various parts of the body. Iron is also responsible for the prevention of anemia, especially in females. As per the publication, it is recommended to consume meat parts like beef tenderloin, New York strip, T-bone, and rib-eye, since they are deliecious and contain calories. However, experts point out that red meat has high cholesterol content
Nuts are eligible candidates as weight gaining foods. According to The Fit Indian, they are the most nutritious and protein rich foods, among others. They are also packed with lots of calories, which can be used as fuel during intense training or workout. As per the publication, nuts also contain healthy fats, which delivers effective weight gain when they are eaten on a regular basis. Examples of nuts are walnuts, pistachios, cashews, and almonds. They are highly accessible in the supermarket and they are very easy to store. In addition, nuts are readily available as mild snacks and they can also be added in salad.
Aside from meat and nuts, eggs are also viable protein sources, as per The Health Site. According to the publication, 100 grams of egg contains as much as 13 grams of protein. To add, eggs are also packed with a number of vitamins, such as vitamin A and vitamin B12. It is known that vitamin A helps in the integrity of the eyes’ vision while vitamin B12, also known as cobalamine, is important in the health of the blood cells. Eggs can be taken for breakfast, lunch, and dinner, in various preparations, such as boiled or poached.
Dairy products also have an impact to weight gain. These include whole milk, soy milk, and cheese, according to Gaining Weight 101. Aside from protein and calories, dairy products are also excellent sources of calcium, which is known for its ability to help in the growth and repair of damaged cells or tissues like the bone tissue. In terms of calories, whole milk contains about 150 calories and eight grams of protein. On the other hand, cheddar cheese has 400 calories in a 100 gram serving, which includes 100 percent of a person’s daily recommended intake of saturated fat.
In line with weight gain, the consumption of the aforementioned foods should be accompanied by adequate fluid intake on a daily basis. This is to facilitate efficient digestion and absorption of the nutrients present in these foods, allowing them to be utilized by cells, thus, promoting effective and healthy weight gain.