This post is to list some snacks and foods that will help add weight.
1. Nuts: Groundnuts (Peanuts), Cashew Nuts, Tiger Nuts
Nuts contain lots of healthy fats and protein. Chew as a snack in-between meals. Eat roasted groundnuts (peanuts) with ripe bananas
Chew tiger nuts with groundnuts or on its own, blend it with coconuts and dates to get Tiger Nuts drink and enjoy!
Other Benefits of Eating Groundnuts(Peanuts)
- Helps Promote Fertility (Folate) Peanuts contain a good amount of folate. Repeated studies have shown that women who had a daily intake of 400 micrograms of folic acid before and during early pregnancy reduced their risk of having a baby born with a serious neural tube defect by up to 70%.
- Helps Fight Depression (Tryptophan) Peanuts are good sources of tryptophan, an essential amino acid which is important for the production of serotonin, one of the key brain chemicals involved in mood regulation.
- It is a natural man power food; it’s amazing to know that peanuts can actually increase your stamina in bed and make you last longer than you can imagine mmh!.
- Boosts Memory Power (Vitamin B3) Do you know what can be found in peanuts that gave them the “brain food” tag? This is due to their vitamin B3 content whose many health benefits include normal brain functioning and boosting memory power.
- Aids in Blood Sugar Regulation (Manganese) One fourth cup of peanuts can supply the body with 35% of the DV of manganese, a mineral which plays a role in fat and carbohydrate metabolism and blood sugar regulation.
- Cancer Protection A form of phytosterol called beta-sitoserol (SIT) is found in high concentrations in some plant oils, seeds, and legumes including peanuts.
Phytosterols not only protects against cardiovascular disease by interfering with the absorption of cholesterol, they also protect against cancer by inhibiting tumor growth.
- Helps Prevent Gallstones It may come as a surprise that groundnuts can help prevent gallstones. But 20 years of studies have shown that eating 1 ounce of nuts, peanuts or peanut butter a week lowers the risk of developing gallstones by 25%.
- Boosts Memory Power (Vitamin B3) Do you know what can be found in peanuts that gave them the “brain food” tag? This is due to their vitamin B3 content whose many health benefits include normal brain functioning and boosting memory power.
- Helps Lower Cholesterol Levels (Copper) The same nutrient which gives peanuts their memory enhancing power also helps lower and control cholesterol levels. Added to that is their copper contents which aids in reducing bad cholesterol and increase good cholesterol levels.
- Lowers Risk of Heart Disease Numerous studies have shown that regular nuts consumption is linked to reduced risk of heart disease. Peanuts are rich in heart-friendly monounsaturated fats and antioxidants such as oleic acid. So take a handful of peanuts and other nuts at least four times a week to reduce your risk of cardiovascular and coronary heart disease.
- Lowers Risk of Weight Gain Eating nuts regularly is associated with a lowered risk of weight gain. Research has shown that people who eat nuts at least twice weekly are much less likely to gain weight than those who almost never eat them. Surprise!.
2. Whole Milk or Full Fat Milk
Milk is an important part of our diet. We begin drinking it when we are young, but our intake decreases as we get older. Some people shy away from it because they fear that it will add too much fat to their diet. Others leave it out because they believe that they no longer need it. You are never too old to reap the rewards of drinking milk. It is a great source of vitamins and nutrients
Studies show that women who drink low-fat or skim milk lose more weight than those who exclude milk from their diet. It is a great appetizer and it makes a healthy snack. Add a glass to your dinner, or drink a glass while eating a piece of fruit.
3. Avocado
That one we call “Avocado Pear” do you know that one of it can easily contain 300 calories? That’s a lot for one small fruit. You can easily overload on calories with this fruit so abeg ooo, take this your chopping up ministry easy.
Add avocado to your salads, mash and use as bread spread, add it to smoothies or just eat it as a fruit. It goes well with rice dishes.
There are many ways to enjoy this fruit so load up when it is in season.
4. Bread
Whether you eat white bread or not, you only gain weight by consuming more calories than your body needs for energy. Faced with a calorie surplus, your body stores the excess as fat. The weight-gain process typically occurs gradually, as it takes a 3,500-calorie surplus to gain just 1 pound. The average slice of white bread contains just 75 calories, so you’d need to eat a lot of bread to cause rapid weight gain.
5. Smoothies
Smoothies are a great way to get in more calories into your body. If you are like me (I hate chewing), drinking calories will be much less tasking for you. You can easily get 2 bananas into a supersize serving of smoothie and drink it all up but try eating the bananas and see if you can get past the first one
Please note that all smoothies are not created equal so you need to be careful here so you do not pedal backwards. Since you are looking to add up, avoid vegetables-only smoothies. Stick to smoothies made with bananas, avocados, mangoes (because they contain natural sugars in large amounts and will help your weight gain ministry).
6. Beans
Bean is a common name for large seeds of several genera of the flowering plant family Fabaceae which are used for human or animal food.
Beans work well as part of a healthy, weight-gain plan because they’re packed with fiber, iron, magnesium, potassium, zinc and folate. Thanks to these nutrients, beans count toward your daily vegetable requirement. They’re also such a good source of plant protein that the U.S. Department of Agriculture includes them in the same protein group as meat, poultry and fish.
To gain 1 pound weekly, you’ll need to consume 500 extra calories every day. Beans can make a significant dent toward that goal. They could even fill all 500 calories if you can handle eating 2 cups of beans over the course of a day. Depending on the type of bean, 1 cup has between 200 and 300 calories. Adzuki beans and chickpeas are good choices because they’re at the high end, with 294 and 269 calories per cup respectively. Soybeans, navy beans and white beans have between 249 and 254 calories in a 1-cup serving. All other beans fall between 200 and 250 calories per serving.
7. Meat
Meat is animal flesh that is eaten as food. Humans have hunted and killed animals for meat since prehistoric times. The advent of civilization allowed the domestication of animals such as chickens, sheep, pigs and cattle.
Wonder why protein is good for you? Protein is the basic ingredient used to maintain and grow muscle in your body. Compared to fat, muscle uses up more energy to maintain itself. That means, the more muscle you have, the higher your metabolic rate. The higher your metabolic rate, the more calories you burn, even while you sleep! Lean meat like grilled chicken breast (skinless) is a great protein source. While all meat contains protein, not all meats are the same when its comes to their nutritional value
8. Sweet fruits
According to botany (the study of plants) fruit is a seed-bearing structure that develops from the ovary of a flowering plant. It is usually sweet. Vegetables, on the other hand, are all other plant parts, such as roots, leaves and stems.
If Fruit Doesn’t Make You Fat, What Does?
Excess calories cause weight gain. If you eat more calories than you burn, you will gain weight no matter where the calories come from. So does fruit make you fat? It can in the sense that if you eat too much of it (or too much of anything) you will gain weight. If you eat higher calorie fruits like bananas you will be more likely to put on weight than if you eat lower calorie fruits like strawberries.
Fruit is packed with nutrients, has a high water content that makes it filling, and contains fiber. In moderation, fruit is an excellent choice as a healthy source of carbohydrates.
