Are
you finding it tough to gain weight? Do you want to add the right
amount of curves to your body and take your confidence level a notch up?
Then, you HAVE to consume high-calorie healthy foods. Because
ironically, junk foods and healthy fats don’t work for those who want to
gain weight. To put on pounds, consume foods that will help build lean
muscle mass, increase bone density, balance hormones, and add a little
subcutaneous fat to give a healthy sheen to the skin. This article lists
20 such foods and a few tips to help you gain weight in a few weeks.
Don’t delay, swipe up!
143 Calories/100g; 347 Calories/Cup; 71 Calories/Egg
Whole eggs are a loaded with nutrients. The protein present in the egg albumin helps build lean muscle mass, and the water and fat-soluble vitamins (B, C, A, D, E, and K) balance your hormones, improve cell function, and increase bone density (1), (2).
You can have two whole eggs per day. Bodybuilders consume 6 eggs per day, but if you are not a bodybuilder, avoid consuming so many eggs. Do not exceed the limit of 4-5 eggs per week.
20 High-Calorie Healthy Foods For Weight Gain
1. Eggs
Whole eggs are a loaded with nutrients. The protein present in the egg albumin helps build lean muscle mass, and the water and fat-soluble vitamins (B, C, A, D, E, and K) balance your hormones, improve cell function, and increase bone density (1), (2).
You can have two whole eggs per day. Bodybuilders consume 6 eggs per day, but if you are not a bodybuilder, avoid consuming so many eggs. Do not exceed the limit of 4-5 eggs per week.
2. Cheese
Cheese is a calorie-rich milk product that is a staple for years all over the world in different forms. Cheddar, cream cheese, feta, mozzarella, ricotta, parmesan, and cottage cheese are all loaded with protein and calcium that will help you gain muscle mass and strengthen the bones (3).
3. Full-Fat Milk
Full-fat milk, whether you are trying to lose or gain weight, is the best. When you are trying to gain weight, you should make use of the healthy fats, minerals, and protein present in whole or full-fat milk (4). Full-fat milk provides energy, is a good pre-workout drink (with banana and a few berries), and helps strengthen the bones (5).
4. Chicken Breast
195 Calories/100g; 231 Calories/Cup; 86 Calories/1 lbChicken breast is a good source of lean protein, which helps build strong muscle. Since you are trying to gain weight, you can consume chicken breast with the skin. It contains unsaturated fat unlike the chicken thighs (6).
To gain muscle mass, consume 3 oz chicken breast on a daily basis or every alternate day.
5. Banana
Bananas are loaded with dietary fiber, potassium, protein, vitamins A, C, and folate, and healthy fats (7). Consuming 1-2 bananas per day will keep your energy levels up, improve your stamina, and make your bones strong. You can have a banana, a cup of milk, and a few nuts for a power-packed breakfast or just make a smoothie with the same ingredients and consume it before working out.
6. Peanut Butter
588 Calories/100g; 1518 Calories/Cup; 94 Calories/TablespoonPeanut butter is a creamy deliciousness that can take the taste of a smoothie bowl or bread to the “heavenly” level. This high-calorie spread is loaded with all 20 amino acids, the building blocks of protein (8). Plus, the fat in peanut butter is healthy and helps you gain a little bit of fat and muscle mass.
7. Avocado
This buttery and soothing green fruit is everyone’s favorite. If you want to gain weight – consume avocado. If you want to lose weight, consume avocado! Avocados are rich in healthy fats, vitamins K, E, A, C, and B6, magnesium, potassium, and sodium (9). Consuming one avocado per day can help strengthen your immunity, improve your energy levels, and make your skin glow, which comes with proper nutrition and good food habits.
8. Homemade Protein Smoothies
455 Calories/1 serving; 113 Calories/Cup; 40 Calories/1 fluid ozA yummy homemade protein smoothie is the best when it comes to gaining weight. Add half a banana, a tablespoon of peanut butter, milk, and vanilla flavored whey protein and blitz, and you are good to go! You can have it for breakfast or as a pre or post-workout meal. You can also add dates or honey for added sweetness.
9. Full-Fat Yogurt
Like full-fat milk, full-fat yogurt is the best when it comes to weight gain. It is loaded with good gut bacteria, calcium, and milk protein that will help improve your immunity, strengthen your bones, and give you the benefits of consuming good quality dairy fat (10). A study has found that consumption of yogurt can help fight depression (11). Consume 1-2 small bowls of yogurt per day. You can increase the amount if your body can tolerate the acid. Add it to salad dressings, smoothies, and shakes.
10. Nuts
607 Calories/100g; 813 Calories/Cup; 172 Calories/1 ozNuts are sources of healthy fats like polyunsaturated and monounsaturated fats, vitamins E, K, thiamin, and folate, soluble and insoluble fiber, selenium, potassium, manganese, copper, antioxidants, and other phytonutrients (12). These will provide a good number of calories, keep you active and agile, replenish your fat and glycogen stores, and improve your build overall.
11. Oily Fish
Fatty or oily fish like salmon, tuna, herring, and cod are rich in polyunsaturated fatty acids, which protect you from heart disease, obesity, diabetes, inflammation, and neurodegeneration (13). Moreover, these fish are great sources of lean protein and minerals required to build lean muscle mass. Consume 1-2 pieces of fish per day with leafy greens and nuts to have a calorie-packed meal.
12. Rice
130 Calories/100g; 205 Calories/Cup; 36 Calories/1 ozRice is a good source of carbs, vitamins, and minerals (14). The carbs present in rice help replenish the glucose and glycogen stores in the blood/cells and muscles respectively. As a result, you will feel less tired and be active throughout the day. In fact, scientists supplemented rice with minerals to lab rats, which led to significant weight gain and improved body composition (15).
13. Dried Fruits
Dried fruits like nuts, dried coconut, and raisins are loaded with calories, fruit sugar, proteins, and healthy fats (16). Consume a handful of dried fruits as a pre or post-workout snack or add them to smoothies and breakfast bowls.
14. Whey Protein Powder
352 Calories/100g; 99 Calories/1 oz; 37 Calories/TablespoonWhey protein powder is one of the best protein powders for muscle gain. It is extremely good as a pre or post-workout meal. It helps enhance strength and stamina in those who work out regularly (17), (18). Whey protein powder, in combination with strength training, can help you gain muscle mass and look curvy. But you must consult your doctor or dietitian before consuming it as its consumption depends on your lifestyle, age, medical condition, etc.
15. Dark Chocolate
Dark chocolate is a high-calorie “bittersweet” delight that most of us are fond of. It is a rich source of antioxidants and a good antidepressant (19). You can add dark chocolate to your smoothies, homemade protein shakes, peanut butter sandwiches, a glass of milk, or biscuit sandwiches. Just get creative and use this ultimate soul-comforting food to gain a few extra pounds.
16. Healthy Fats And Oils
902 Calories/100g; 1849 Calories/Cup; 117 Calories/TablespoonHealthy fats and oils like olive oil, avocado oil, sunflower butter, rice bran oil, and seeds are good for your overall well-being. They contain PUFA or polyunsaturated fatty acids, also known as healthy fats, which help reduce inflammation and stress in the body. Healthy fats and oils are calorie-dense and can be used to enhance the taste of any food you consume. Add these to salad dressings and curries or use them for shallow frying and grilling.
17. Mango
Delicious, sweet, and ripe mangoes are high in calories and packed with dietary fiber, fruit sugar, vitamins, and minerals. They have anti-cancer, anti-inflammatory, and antioxidant properties and can be consumed in smoothies, breakfast bowls, and protein shakes (20).
18. Pasta
124 Calories/100g; 174 Calories/Cup; 84 Calories/½ cupFlour or whole wheat pasta can also help you gain weight. Make a delicious protein-rich pasta using chicken/mushroom/soy chunks. Add some red or white sauce, toss in some veggies and Italian herbs, and you are good to go.
19. Legumes
Legumes like lentils, beans, and peas are moderate in calories but excellent sources of plant-based protein. This is especially beneficial if you are a vegan or vegetarian. Apart from helping you build lean muscle mass, legumes also help control blood pressure and cholesterol levels (21). Have mung bean sprouts for breakfast or consume Bengal gram salad or lentil soup.
20. Potato
77 Calories/100g; 116 Calories/Cup; 130 Calories/PotatoPotatoes are delicious, and you can have them without any inhibitions. This starchy root vegetable is loaded with vitamin C and potassium, and depending on the way it is cooked, its glycemic index and calories change (22). Consume boiled, baked, and roasted potatoes to get the best out of the nutrients of this delicious food.
These are the 20 best healthy high-calorie foods that will help you gain weight. Now, take a look at the following tips to accelerate your weight gain.
Tips To Gain Weight Fast
Along with eating right, you also must keep the following in mind:- Check Your Hormones: Hormones play a major role in deciding fat deposition. Get your thyroid checked before you start your weight gain program. Approaching the problem with the right solution will help you achieve results quickly.
- Strength Training Is Must: Lift weights to gain lean muscle mass. Get a gym subscription or buy resistance bands and dumbbells to start doing strength training. You will see results in just a few weeks if you also follow good eating habits.
- Do Not Panic: Panicking will not give you any results. It will only cause you to lose more weight. So, be patient and keep consuming the healthy weight-gain foods and exercising.
- Talk To Your Trainer: Keeping your trainer aware of what you want to achieve will help him/her design your exercise routine.
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