Life is an irony as while some people are striving to lose those excess fats, others find it really tough to gain some extra pounds. Today, we came up with some types of food that you can nourish on to gain those extra fats. The solution is very simple, you should increase food which is rich in healthy fats and protein. Milk, avocados, nuts or salmon should always be part of your diet.

You can eat the above mentioned as a side dish, snack or main dish, no matter how it is going to help you gain weight. If you want to add up some muscle, combine some exercises along with the food.

Bored of eating chicken breasts as a source of proteins? Below is some food which is an alternative in order to help you in your muscle gaining journey.

1. Home-made protein smoothie

Let’s be honest, there are many types of smoothies. While some are excellent during your weight loss program, others help to gain. However, making your own home-made smoothie is always the best idea. All you need is the perfect recipe and the good ingredients.

For example: to help you gain weight, the following smoothies prove to be excellent.

Chocolate banana nut shakes Blend 2 cups of milk, 1 banana, 1 scoop of chocolate whey and 1 spoon of peanut butter.

Vanilla berry shake: Blend 2 cups of milk, 1 cup of fresh or frozen berries, 1 cup of yogurt and 1 scoop of vanilla whey.

2. Avocados

Avocados are the boss of healthy fats. This fruit is incredibly nutritious and has many health benefits. First of all, it does not have many calories still it remains one of the best food in order to gain weight. One avocado is loaded with 332 calories, 29 grams of fats and 17 grams of fiber. It is also full of vitamins C, E and K. Do not hesitate to add it to your salads or sandwiches.

3. Soybeans

Soybeans are full of proteins and vitamin K, iron and phosphorus. Iron helps to transport oxygen through our blood and muscles. Only one cup of soya beans contains 298 calories, 29 grams of protein, 17 grams of carbs and 15 grams of fat. On top of that, they are the best antioxidants and help to improve your recovery after an intense workout session.

4. Beef Jerky

Beef jerky is the perfect protein source for when you are busy and on the go. While making the jerky, most of the fats have been removed leaving you with the calories which you get from the protein in the meat. However, make sure that you eat only good quality of beef jerky with no preservatives and less salt.

5. Salmon

This is another example of a good source of protein. Oily fish provides high-quality of healthy fats. Fish like salmon or tuna not only help in building muscle but brings great benefits to your body through omega-3 fatty acid content. Make it part of your main course by combining it with rice and vegetables.

6. Whole Eggs

Whole eggs are on the diet of many athletes and bodybuilders as it is a great source of protein. An egg is a combination of high-quality proteins and healthy fats. The most important elements are found in the egg yolk. If you are not egg intolerant, eat 3 or more eggs per day.

7. Beans

Beans are famous for being low in fat and rich in proteins. They are available in every nook and corner of the world. Cooked kidney beans contain around 15 grams of protein per cup. In addition to that, they are rich in fiber, vitamin B, iron, and magnesium. Vitamin is great for muscle toning and promotes a very healthy appetite.

8. Peanut butter

Peanut butter is a good source of healthy fats for all those who want to gain weight. They are filled with calories, protein, and healthy fats. You can have them as a healthy snack or add them to a salad or meal. It is always a good idea to choose 100% nut butter and add it to your sandwiches.

9. Dark Chocolate

Thought it might not be very tasty for some, dark chocolate are great antioxidants that bring great benefits to our health. For those wanting to gain weight, dark chocolates offer high calories in small quantities. If you don’t want to eat bars, you add unsweetened cocoa powder to your smoothie or yogurt.

10. Brown Rice

Brown rice is whole grain and high in fiber, vitamins, and mineral. Just one serving can provide you with carbs, calories, and very little fat. It is very easy to consume when combined with protein meals and vegetables. It helps to gain weight and build muscle.