You might reach a point where you want to gain weight, regardless of
whether you've recently lost weight or are naturally thin. The best way to gain
weight is to naturally increase your calorie intake and modify some of your
habits to encourage more eating in your lifestyle.
Different people respond differently to weight gain and loss. For some people, putting on muscle or gaining weight can be as challenging as losing it. However, simply including a few particular foods in your diet can significantly impact your attempts to gain weight.
Many people discuss weight loss when
discussing healthy living. Gaining weight, however, might indicate
health for some people.
Many people have trouble gaining weight, and one important factor that
can have an impact on your weight is what you eat.
Would you like to learn about some of the Nigerian foods that can help
you gain weight quickly?
Have you ever wondered what foods can help you gain weight? Perhaps you
want to gain more weight but despite all the suggestions you keep choosing one
foreign food or another?
In that case, this article is for you!
The list of Nigerian foods in this article can help you put on weight
quickly. You can find the list below. But first, let's look at some potential
causes of underweight before you learn that.
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Do you Really Need to Put on More Weight?
The majority of people who want to gain weight are typically underweight.
Medically speaking, being underweight is defined as having a Body Mass Index
(BMI) under 18 points.
You should be aware that even though some people are naturally very thin
and not underweight, that does not necessarily indicate that they are
unhealthy. On average, females are more likely than males to be underweight.
Possible Causes of Underweight
There are a number of reasons you might be underweight, some of which include:
• Factors that are genetic or inherited.
• Awful Metabolism.
• Anorexia and other eating disorders.
• Hyperthyroidism.
• Hepatobiliary or gastrointestinal issues.
• Celiac disease.
• Diabetes type 1.
• Under-nutrition.
• Mental health issues such as depression.
Read: Food to Avoid During Pregnancy in Nigeria
List of Best Nigerian
Foods for Weight Gain
1. Rice
2. Whole Eggs
3. Yams and Tubers
4. Beans
5. Dairy products
6. Nigerian Swallows
7. Avocados
8. Meat
9. Snacks
10. Yoghurt
11. Milk
12. Cheese
13. Banana
14. Bread
15. Other Nigerian Foods That You Can Consume to Gain Weight
1. Rice
In typical Nigerian households, rice is one of the most popular foods and
is almost always consumed. In addition to being a well-liked and healthy food,
rice is a wise choice if you want to put on more weight by eating Nigerian food
because it is a great source of carbohydrates, which are crucial for weight
gain.
There are between 190 and 200 calories, 43 grams of carbohydrates, and a
negligible amount of fat in one cup of cooked rice, so you'll consume a lot of
calories and carbohydrates overall. In turn, this will help you deal with
feeling full quickly and also make you hungrier.
Fortunately, there are many ways to include rice in your meal. For
example, you can mix it with some proteins and healthy fats, add it to pre-made
meals and other protein-rich foods, or eat it alongside other protein- and
vegetable-rich meals.
However, it is important to keep in mind that eating too much rice is not
recommended because it is thought to contain arsenic and phytic acid, which may
cause toxicity and reduce the absorption of zinc and iron, respectively.
2. Whole Eggs
One of the healthiest foods on the planet, eggs can help you gain weight
and build muscle, among other things. As a result of the yolk, they also give
the body more proteins and good fats, which are crucial for maintaining good
health. Eggs are one of the foods you should never skip if you want to gain
more weight because they are packed with nutrients. The good news is that they
are also reasonably priced; in Nigeria, an egg costs anywhere from N30 to N100,
depending on where you live. Eggs should definitely be a part of your meal plan
if you haven't been eating them before.
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3. Yams and Tubers
Another common Nigerian food is yam, which has the advantage of being a
great, healthy option for anyone looking to gain weight by eating Nigerian
food.
The fact that yam contains a large amount of dietary fiber and
carbohydrates, which are essential to the process of weight gain, makes it a
fantastic food for weight gain.
Along with the aforementioned benefits, the dietary fiber in yams also
lowers "Bad" Low-Density Lipoprotein (LDL) cholesterol while
regulating blood sugar levels.
If you have yam tubers at home, regularly consume them to increase your
weight!
4. Beans
Contrary to what most people believe, beans contain more protein than
carbohydrates (although they are still higher in protein than many other
foods). For those looking to eat more Nigerian foods in order to gain weight,
beans are a fantastic option. Beans are a natural weight loss food in Nigeria,
but they can also make you gain a few pounds.
You will put on more weight and develop stronger muscles thanks to the
substantial amounts of protein and carbohydrates in beans.
Beyond helping you gain weight and build muscle, beans have other health
benefits for your body, including lowering "bad" cholesterol,
stabilizing blood sugar levels, preventing diabetes, lowering your risk of
heart attack, stroke, and other cardiovascular issues, among others.
You should eat more beans going forward for all of the reasons listed
above, and fortunately you can pair beans with a variety of Nigerian foods like
bread, eggs, rice, etc.
5. Dairy Products
Since the beginning of time, many people have used milk to gain more
weight and build muscle, and it is still very effective today. Milk's high
effectiveness is due to the substantial amounts of proteins, carbohydrates, and
fats, calcium, vitamins, and minerals that it contains.
Increasing your milk intake is a great place to start if you want to
start gaining muscle in addition to weight. It provides casein and whey
proteins, both of which are essential for building muscle. Similar to this,
some studies show that increasing your milk intake while weightlifting can help
you build more muscle.
Because it can lead to a greater mass gain than other protein sources, milk is also regarded as a superior source of protein. Local fura da nunu, which is popular in Northern Nigeria and contains healthy, natural fat derived directly from the cow, is one example of a healthy milk you can purchase. You should avoid skimmed milk as well.
Pasteurized whole milk, full-fat yoghurt, and cheese are also excellent
for weight gain. Tiger nut milk is a nutritious substitute for dairy products
made from animals if you are lactose intolerant.
So, if you want to gain weight or develop your muscles, make sure to
include milk in your diet and to drink it frequently. You may also have one or
two glasses before or after working out.
6. Nigerian Swallows
Swallows are traditional Nigerian foods that are consumed with nutritious
soups. Nigerian foods like swallows like akpu or fufu, amala, eba, and semolina
can aid in weight gain. Pounded yam is another wholesome swallow.
Carbohydrates, which are crucial for weight gain, are abundant in pounded
yam, as are calories. Therefore, you might choose to pound it and combine it
with a delicious egusi soup, assorted meat, and an eye-catching chicken instead
of eating regular yam every day. Your weight will quickly improve if you do
this repeatedly.
7. Avocados
Avocados are great sources of healthy fats and, unlike other whole
fruits, they contain a fair number of calories, making them a great food for
weight gain.
A large avocado fruit typically has over 300 calories, 29 grams of fat,
and 17 grams of fiber. In addition, they are rich in vitamins, minerals, and a
number of other advantageous plant substances.
You can incorporate avocados into meals or serve them alongside other
foods to help you gain weight.
8. Meat
It is widely accepted that eating more meat leads to weight gain, and for
good reason. Protein and carbs are both abundant in meat. In order to gain
weight in a healthy way, you need to consume enough protein. You can eat a
variety of healthy meats to put on weight, including chicken, lean beef,
turkey, suya, and even red meat. In order to make your diet healthier, include
more meat and vegetables as well as cooking the meat properly.
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9. Snacks
Regular snacking is essential if you want to gain weight. You'll eat more
calories if you frequently consume snacks. But rather than simply eating
whatever you feel like, you should snack on healthy foods. Okpa, sausage rolls,
bean cake (Akara), chin-chin, egg rolls, plantain chips, buns, peanut butter,
and fish rolls are a few nutritious Nigerian foods that can aid in weight gain.
10. Yoghurt
Yogurt is a healthy snack for gaining weight. Yogurt consumption
increases your body's calcium supply while also making you gain weight. No two
yogurts are created equal. There is yogurt that is plain, low-fat, or fat-free.
A 6-ounce serving of full-fat yogurt contains 100 calories, 6 grams of fat, 6
grams of protein, and 8 grams of carbohydrates, whereas a similar serving of
nonfat yogurt contains 95 calories, 0 grams of fat, 10 grams of protein, and 13
grams of carbohydrates. It is advised to consume full-fat yoghurt for weight
gain because it is a nutritious and practical snack. Check to see if the yogurt
is full-fat the next time you go yogurt shopping.
11. Milk
In order to gain weight or build muscle, milk has been used for decades.
Milk is a good source of calcium and offers the ideal ratio of proteins,
carbohydrates, and fats. A cup of whole milk has 146 calories, 71 of which are
from fat, in one serving.
Therefore, milk is a good source of protein if you're trying to gain
muscle. You'll be surprised by how much weight you can put on when you combine
lifting weights with milk consumption. If you're training, try having a glass
or two as a snack, with a meal, or both before and after a workout.
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12. Cheese
Almost all dairy products, including byproducts, are high in protein and
great for weight gain. Cheese is an excellent source of calories, calcium, fat,
and protein. Full-fat cheeses are the best option for someone trying to gain
weight.
Cheese from Nigeria, commonly referred to as wara, is a good option for a
snack. The cheese can be eaten on its own or in combination with any food high
in carbohydrates. It is typically boiled or fried. Give your next sandwich a
flavor boost by heaping on the cheese.
13. Banana
Although there hasn't been any solid proof that eating bananas causes
weight gain, the fruit's calorie content says a lot about it. Eating bananas is
regarded as a traditional way to gain weight because bananas are high in
calories. A banana measuring six inches long has roughly 90–95 calories. The
best diet for weight gain may consist of bananas and milk. If you're interested
in gaining weight, consider adding bananas to your milkshake.
14. Bread
Oh, bread. Nothing is better than sliced bread right now. If you consume
too much bread, especially whole grain bread, you will put on weight. Complex
carbohydrates and seeds found in whole grain breads can contribute to weight
gain.
Consuming starchy foods like bread can promote weight gain and muscle
growth. So here is the breakfast recipe that will help you gain the most
weight: cheese sandwich, bacon, scrambled eggs, sausages, and a tall glass of
milk. Certainly, a diet for weight gain can include bread and butter.
Any food can make you gain weight if you eat enough of it and consume
more calories than you need for your daily activities. Consuming consistently
more calories than you require is the key to gaining weight.
15. Other Nigerian Foods That Can Help You Gain Weight
Additionally, it has been demonstrated that the following Nigerian foods
greatly facilitate weight gain:
• Groundnuts (Peanuts), Cashew Nuts, and Tiger Nuts.
• Fruits: Bananas, apples, dates, pineapples, mangoes, and dates.
• Savory and sweet foods, such as cake, chocolate, and bread.
• Additional foods like potatoes, squash, oats, and winter root
vegetables.
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