How To Gain Weight – Gaining weight is as difficult as losing it. Sarah Chatfield, registered dietitian, says, “Gaining weight can be challenging if you have a fast metabolism or if you have a restricted diet or poor appetite.” But simply eating some high-calorie foods can help you gain weight, build muscle. . However, you should aim for consistent strength training to prevent fat gain. Including these foods that help you gain weight in your diet also helps to increase your stamina and energy levels.
Here is a list of the 21 best weight gain foods that you can include in your diet. Look at this!
How To Gain Weight
Clinical nutritionist Jesse Feder says, “Butter is the highest calorie food by volume. This includes avocado oil, vegetable oil, canola oil, grape seed oil, and more. Other high-calorie foods include red meat, full-fat dairy products, avocados, and nut butters. High calorie snacks include nut butter, cheese, mix/nuts, granola and milk or chocolate milk. High calorie fruits include avocados, figs, dates and coconut.
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Peanut butter is considered one of the best foods for weight gain. Two tablespoons of peanut butter have 191 calories, 7 g of protein, 16 g of fat, and 7 g of carbohydrates (1).
Peanuts are rich in protein and contain all 20 amino acids that strengthen the immune system and build endurance (2).
If you eat any type of nut butter every day as a snack or with slices of fruit, it will not gain significant weight. But its regular consumption can offer you better weight control (3).
Mix peanut butter into smoothies or top your cereal/porridge to increase your intake.
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Whole milk is best, whether you’re trying to lose weight or gain weight. When trying to gain weight, you benefit from the healthy fats, minerals and proteins found in whole or whole milk.
One cup (244 g) of whole or whole milk provides 149 calories of energy, 8 g of protein, and 8 g of fat (4).
Whole milk with a protein supplement or whey protein powder and fruit (like banana or berries) make the best high-calorie smoothie for weight gain, muscle building, and improving muscle recovery (5), (6).
Lucas, a bodybuilder and blogger, decided to eat 200 grams of protein daily for 30 days. He said: “I started to notice some positive changes. My skin looked tighter and my muscles felt tighter. I also felt an increase in strength and energy.”
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Therefore, these high protein foods for weight gain are easily the most caloric foods you can eat.
A study conducted at McMaster University (Canada) found that milk-based proteins were better for building muscle mass than soy-based proteins (7).
One medium-sized banana (118 g) provides 105 calories of energy and 27 g of carbohydrates. A study conducted on male cyclists showed that banana ingestion helped improve energy levels (8).
You can eat a banana with a glass of milk and some nuts for a rich breakfast, or make a smoothie with the same ingredients and drink it before your workout. Here are more breakfast ideas to add to your weight gain food list.
Gain Weight The Healthy Way
Animal protein is among the best sources of protein and is one of the best high-calorie foods for weight gain. Meat that is marbled with fat and still has its skin is one of the best options if you want to gain weight without harming your health. This type of meat plays an important role in a nutritious diet because it contains beneficial fatty acids. It contains more oleic acid
X A colorless and odorless fatty acid found in plants and animals that has a beneficial effect on autoimmune and inflammatory diseases. and less stearic acid
A type XA fatty acid found in plants and animals that helps regulate energy metabolism in adipose tissue. , which has a positive effect on your health (9).
X A colorless and odorless fatty acid found in plants and animals that has a beneficial effect on autoimmune and inflammatory diseases. beef content may reduce the risk of cardiovascular disease. Because highly marbled meat (such as Wagyu and Hanwoo beef) does not raise LDL cholesterol, you can add it to your list of foods for weight gain (10).
Healthy Foods That Can Help You To Gain Weight
Adding potatoes to any meal is a cost-effective way to add more calories to your diet. Potatoes and other starchy vegetables are rich in carbohydrates and are essential to your list of healthy high-calorie foods. Studies show that eating carbohydrate-rich foods as well as protein supplements help build muscle mass (11).
Mash boiled potatoes with butter/ghee/mustard and sprinkle with a little salt and pepper for a delicate yet tasty side to go with your meat and vegetables.
100 g of white rice provides 130 calories of energy and 28 g of carbohydrates with very little fat (12).
When you’re in a hurry, just microwave a bowl of rice with some curry. It adds bulk to your high calorie diet and is quite filling. (13).
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When you’re in a hurry, just microwave a bowl of rice with some curry. It adds bulk to your diet and is quite filling.
Salmon and other fatty fish are good sources of protein that help build muscle mass and gain weight.
100 g of salmon provides 142 kcal of energy as well as 20 g of protein and 6 g of fat (14).
Eat 1-2 pieces of fish a day with green leafy vegetables and nuts to gain weight or gain lean muscle fast. Include a salmon steak or oily fish in your lunch or dinner along with hot rice to make it more palatable as all these foods make you gain weight.
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Protein smoothies are rich in nutrients and contain no artificial sweeteners or flavor enhancers. You can eat them for breakfast, lunch, dinner, or as a snack before or after a workout.
Studies have found that protein supplements with resistance training help build muscle mass and thus weight gain (16).
Cheese is a calorie-rich dairy product that is a staple food around the world in various forms. Cheddar cheese is full of protein and calcium (17). Same with feta, mozzarella, ricotta, parmesan and cottage cheese. So, cheese can help you gain lean muscle mass and strengthen your bones.
Dried fruits like dried coconut and raisins are packed with calories, carbs, and healthy fats (18). Eat a handful of dried fruit as a pre- or post-workout snack, or add them to smoothies and breakfast bowls.
High Calorie Weight Gain Foods To Help You Gain Weight
Dates are a great filling and quick energizing food. One pitted date (24 g) provides 67 kcal of energy and 18 g of carbohydrates with vitamins and minerals (19).
Eat 3-4 dates when you’re hungry or as a pre-workout snack to boost your energy levels during exercise.
You can include cranberries, blueberries, raspberries and strawberries in your diet as they have several nutrients and phytochemicals. They can improve blood sugar levels, cholesterol levels and blood pressure. Therefore, they can help prevent and manage diabetes (21). Although there is no direct research to suggest that berries help with weight gain, they can help you gain weight without increasing metabolic syndrome.
Group XA conditions that increase the risk of heart attack, stroke, diabetes and other heart diseases. .
Tips For Gaining Healthy Weight
Whole grain pasta can also help you gain weight. Make a delicious protein-rich pasta using chicken/mushroom/soy chunks. Add some red or white sauce, add some Italian vegetables and herbs and you’re good to go.
Avocado is a rich source of energy. Therefore, it helps you gain weight when combined with the right foods. 100 g of avocado offers 160 energy-dense calories and 15 g of fat (22).
Have an avocado smoothie or sliced avocado on whole grain bread for breakfast. You can also make guacamole and eat it with your meal.
Mangoes are not only delicious and sweet, but they are high in calories and full of dietary fiber, fructose, vitamins and minerals. They have anti-cancer, anti-inflammatory and antioxidant properties and can be added to smoothies, breakfast bowls, and protein shakes for weight gain (23).
The Best Diet Plan Which Will Help You To Gain Weight.
Tahini is a sesame seed paste commonly used in Mediterranean foods such as hummus and baba ganoush.
XA property that helps lower blood pressure levels to the standard range, prevent stroke and other diseases. Properties. The lignans in sesame seeds also have anti-inflammatory and immune-stimulating abilities (24).
Add 2-3 tablespoons of tahini to your salad/mashed potatoes/barbecue and you have a delicious meal that will help you gain weight in a healthy way.
It’s loaded with good gut bacteria, calcium, and milk protein that help boost your immunity, strengthen your bones, and offer the benefits of consuming high-quality dairy fat (26).
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Eat 1-2 small bowls of yogurt a day. You can increase the amount if your body can tolerate it. Add to salad dressings, smoothies and shakes.
Legumes such as lentils, beans and peas are relatively high in calories but excellent sources of plant protein. This is especially helpful if you are vegan or vegetarian. In addition to helping you build lean muscle mass, legumes also help control blood pressure and cholesterol levels (27).
Whole grain cereals are high calorie foods