Introduction

Gaining diet is a diet plan which helps you to gain muscles. In gaining chart or diet , there are that food items which is healthy for good gaining in winters. This gaining diet gives the full knowledge of gaining foods , supplements and other essential items.

– How to gain weight and muscles :

When it’s come to gain weight and muscles it also comes to the calorie intake , Eating more calories than you burn ( creating a calorie surplus ) is necessary to gain muscles . whole a calorie excess will be the best environment for gaining muscles at the maximum speed , Be aware that the more calorie you eat doesn’t  translate into more muscles .

• Foods for healthy gaining

1. Home made protein smoothies

Home made protein smoothie can be a highly nutritious and effective way to gain weight .

Home made smoothie contains :

• Chocolate banana shake.
• Vanilla berry shake.
• super green shake .

All of these smoothies provide around 400 – 600 calories.

2. Rice :

Rice is a convenient, low cost carb source that can be part of a weight gain eating plan. Just 1 cup ( 158g ) of cooked white rice provides 204 calories , 44g of carbs and very little fats . Rice is also fairly calorie – dense, meaning you can obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you don’t feel that hungry or get full quickly .

3. Nuts and nuts butter :

Nuts and nuts butter can support an eating plan focused on weight gain .

Just one small handful of row almonds ( 1/4 cup or about 32g ) contains 170 calories , 6g of protein and 15g of fats. Since nuts are calorie – dense, just two handfuls per day with a meal can quickly add hundreds of calories .https://www.amazon.in/peanut-butter/s?k=peanut+butter

4. Potatoes and complex carbohydrates :

Potatoes and other complex carbohydrates are a cost effective way to add extra calories. complex carbohydrates can lead to steady release of energy. They also provides the Nutrients and food groups such as protein, fiber , vegetables or whole grains .

5. Protein supplements :

Taking a protein supplement is a common strategy for Athletes and body builders who want to gain weight and build muscles . There are many types of protein supplements available, including :

• Whey.
• Soy.
• Egg.
• Pea.

Whey protein supplements and mass gainers can be effective strategies to gain weight, especially when combined with strength training

6. Avacados :

Avacados are loaded with beneficial fats. unlike other whole fruits, Avacados are fairly calorie – dense . Just one large Avacado provides around 365 calories, 30g of fats and 17g of fiber . Avacado are also high in vitamins , minerals and various other beneficial plant compounds .

7. Whole Eggs :

Eggs are one  of healthiest muscle building food on planet. They provides a convenient, affordable and tasty combination of high quality proteins and fats . Each large raw egg weighing 20z , with a shell of ( 50g ) has about 74 calories . Eggs are versatile and can be cooked in multiple ways, including boiling , poaching , frying , baking and scrambling .

8. Cheese :

Cheese is high in calories which will further support your surplus calories goals. Keep and eye on saturated fat intake when increasing portion sizes . It provides calories and fats. Just 1oz of cheddar cheese ( 28g ) has 110 calories and 7g of protein . One oz of cheese is about the size of a pair of dice .

Since cheese is tasty, you can incorporate it into most dishes and easily add extra calories . You can find cheese in countless varieties, Many cheese contains cholesterol and saturated fat . like most high calorie foods, cheeses of all kinds are best consumed in moderation.

• Conclusion

  ---

  From studies above,  there are many food items that are usable and beneficial for gaining but most important thing for gaining is that to having a calorie surplus diet ( eat calorie more than you burn ) . Always remember a thing in your mind while gaining that not everything you eat is translated into muscles , Only healthy items  can be beneficial in a healthy gaining .https://genztrendyy.com/peanut-butter-and-its-5-benefits/<