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Want to gain weight? Include these 10 foods in your diet

Foods like banana, eggs and soya bean can help you gain weight!

Written by Sameer Jha |Updated : August 26, 2015 5:16 PM IST

A large number of people out there want to lose weight but there are a few who just can't put on weight even if they eat to their heart's content. Here's why this happens. If you too are one of these people, here's some handy help. Here are a few things that you can do that will help you gain weight.

According to nutritionist Neha Chandna you should initially aim to increase your appetite. Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you could even start with fruits by eating an extra one every day. Including the following 10 foods in your diet is also a good idea.

#1 Milk

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Milk is a great source of protein and carbohydrates, along with many other nutrients making it great for weight gain. A 100 ml serving contains around 3.4g of protein and if you drink 2 glasses every day, you would have consumed 14g of protein. Read more about the various health benefits of milk and ways to include it in your diet. Opt for whole milk which has more fat content than skimmed milk.

#2 Eggs

Eggs too are a great source of protein, with 100g containing as much as 13g of protein. They are also loaded with several vitamins like vitamin A and B12 making them an excellent health food. Here are the various health benefits of eggs. Have them for breakfast in any way you like - poached, boiled, etc.

#3 Energy bars

Energy bars like granola bars might not be healthy if you are trying to lose weight, but it s a good option for those trying to gain weight. They are loaded with nuts and calories, and if consumed in moderation, they can help add some weight. Have one as a snack in the evening to fill you up but choose one which less sugar.

#4 Oats

Oats are rich in fibre, and a 100g serving contain 17g of protein. They are also rich in iron, making them a great health food for everyone and not just for those who are trying to lose weight. Try this healthy oat recipe to gain weight. You can have oats for breakfast by making a porridge or also try these 8 ways to eat oats.

#5 Banana

Bananas are often recommended in most diet plans for weight gain. A single banana can contain 105 calories and gives you an instant source of energy. Also, they contain a lot of carbohydrates making them a great food to have to replenish yourself after a workout. Often, you ll see tennis players eating bananas in between matches for instant energy. Bananas also have other benefits that you should know about.

#6 Butter

If you like the taste of butter and want to put on weight, then you should definitely include it in your diet. It is extremely rich in fat with 100g of butter, containing 81g of fat. However, make sure that you eat it in moderation as a healthy percentage of this fat is saturated fat which can clog your arteries and lead to heart disease. Read about the various health benefits of butter.

#7 Potatoes

About 40% of your diet when you are trying to gain weight, should consist of carbohydrates and potatoes are rich in carbohydrates, and contain amino acids like glutamine and arginine making them a good food option for those who want to gain weight. Make sure you retain the skin for optimum nutrional value. Read about the various health benefits of potatoes. You could also opt for sweet potatoes.

#8 Soya bean

Meeting your protein requirements every day can be tough when you are trying to gain weight. Soya bean which has as much as 36g of protein per every 100g serving, can be a great food that ll help you meet those targets. Soya bean can also help you lower your cholesterol levels.

#9 Noodles

Even though a lot of people think they are unhealthy, eating noodles can be a great way to add some calories and carbohydrates in your diet. Also, you could mix it with a lot of vegetables which will give them many essential nutrients like vitamins and antioxidants too. Here are a few healthy noodle recipes that you can try - Spicy sesame noodles and chapati masala noodles.

#10 Chicken

A lot of bodybuilders don t forget to include chicken in their diet. Not only is it extremely delicious, a 100g serving contains as much as 25g of protein. Include it in your diet for a month, and you are likely to see quick results. Also read the 8 health benefits of chicken.

Hopefully, these foods will help you gain weight. Remember that gaining weight is hard and may take some time. Eat foods that boost your immunity too, as falling sick can seriously ruin your weight gain program and that can be extremely demotivating.

Watch the video to find out about the 5 mantras of a healthy diet:

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