Top 4 Fruits For Weight Gain Diet

Today, I'm talking about muscle gain and weight gain fruits, the top four fruits that help you to gain weight with calories surplus diet. 

To increase muscle size, weight gain it's important to increase your calorie intake in your diet plan. Some high calories fruits help you to add some amount of calories in your diet to increase overall calorie intake for weight gain.


How Many Calories You Need To Gain Weight

Gaining size or weight it depends on your overall calories and your workout. Many people eat too many calories during gaining time and after that, you actually gain too much fat instead of muscle. So you need to increase fewer calories and then increase slowly month by month.

Here are the calories according to your goal.

  • Increasing 250 calories in your diet you'll gain 0.25g a week.
  • Increasing 500 calories in your diet you'll gain 0.50g a week.
  • Increasing 1000 calories in your diet you'll gain 1kg a week.
Increasing 250 and 500 calories a day is good calories to gain pure muscle mass. But you add 1000 calories a day you'll gain a high amount of body fat and less muscle mass. And too much body fat increases your heart, cholesterol problems. 

So I'll suggest increasing 250 or 500 calories a day to gain more muscle mass and healthy weight gain.

But after reading ⬆️ this paragraph, you asking one question in your mind. How to found out weight gain calories? So here are the answers to this question. 

Search on google calorie calculator and then calculate your calories, find your maintenance calories and add calories according to your weight gain goal. 

Ex. Your maintenance calories are 2000 add 250 calories = 2250 is your weight gain calories. Follow this simple formula to find out your weight gaining calories.

Top 4 Fruits For Weight Gain Diet

Here are the top 4 fruits for weight gain.

BANANA


Top 4 Fruits For Weight Gain Diet

Banana is one of the most popular powerful fruit for muscle gain banana is high in calorie fruits. 1 Medium size banana carries 98 to 100 calories. Banana also a good amount of health benefiting anti-oxidants, fiber, rich in potassium and other vitamins & minerals.

The fruit holds a good amount of soluble dietary fiber that helps in regular bowel movements thereby reducing constipation problems. Banana is a good source of vitamin-B6 [pyridoxine]: Banana helps increase the sperm, libido & motility as well.

Adequate amounts of minerals including copper, magnesium, and manganese are given by fresh banana. Magnesium is essential for bone strengthening, stable the level of cortisol (stress hormone) and has a cardiac-protective role as well.

APPLE

Top 4 Fruits For Weight Gain Diet

Apple is another one of the best fruit apples is high in calorie fruits. 1 Medium size apple provides 100 calories. Apple skins contain anthocyanins (that's where they get the red color), powerful antioxidants that reduce inflammatory responses & fight free radicals in your body. Apple is high in fiber 1 medium-size apple provides 5g fiber which awesome.
fiber that helps in regular bowel movements & maintains blood sugar level.

Apples also have small amounts of minerals such as potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure& good quantities of vitamins like vitamin-C and β-carotene.

Vitamin C is important to the immune system
Vitamin C helps to boost the immune system and kill infectious agents free radicals.

MANGO

Top 4 Fruits For Weight Gain Diet

Mango fruit is high in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.
Mango rich in calories 1 medium size mango carries 90 - 98cal.

Fruit mango was found to defend against stomach, breast, leukemia and prostate cancers. that mango is known to give polyphenolic antioxidant compounds to protection against breast and colon cancers.

Mango good source of Vitamins like vitamin A, Vitamin C, vitamin-B6 (pyridoxine), & VitaminE.
Vitamin-A required for maintaining healthy mucosa and skin. Consumption of natural fruits rich in carotenes is known to protect from lung and oral cavity cancers & vitamins A improve vision. vitamin-C helps the body develop resistance against infectious agents as well as scavenge harmful oxygen-free radicals & also vitamin C boosts your immune system.

PEAR

Top 4 Fruits For Muscle Building Diet

Pear is another best fruit for muscle gaining 1 medium pear provide 100cal.  With health benefiting nutrients such as high in dietary fiber, powerful antioxidants, minerals, and vitamins.

Pears are a good source of dietary fiber. 1 medium-size pear fruit provides 4 to 5g of fiber. Eating pears every day protects you from colon cancer. Pear decrease the type2 Diabetes, control blood sugar levels. Pear reduces the risk of heart disease, reduces LDL (bad cholesterol)  & increases HDL (good cholesterol).

They contain good quantities of vitamin-C, Vitamin K& vitamin B3 (niacin).

They are modest sources of antioxidant flavonoid phytonutrients such as β-carotene, lutein, and zeaxanthin. The fruit is a good source of copper, magnesium, potassium, etc. as well as B-complex vitamins such as folates, riboflavin and pyridoxine (vitamin B-6).

Conclusion
So hope you understand how to gain a healthy weight and how much calories you need to gain healthy weight.

Increasing fewer calories in your maintenance calories by adding these fruits or any other food like nuts, seeds, nut butter, etc. Try these top four fruits for weight gain. 

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