Gaining weight is as difficult as losing a few pounds from your body. Imagine eating more than your capacity! Not many people can do it. Some even fall prey to bad eating habits. They consume food without learning about its overall nutritional value. They look forward to only gaining weight, regardless of understanding whether they will gain it healthily or unhealthily.
When you decide to gain a few kilos, there are two options to choose. You can either eat foods rich in unhealthy fats or maintain a healthy diet with a combination of good fats, proteins, and other nutrients. Many people opt for the shortcut of eating only fats, thus gaining excessive weight in the regions like their thighs, stomach, buttocks, and more.
While you are on a spree to gain weight, make it a point to eat healthy foods and follow the process. Eating food items with high calories and other nutritional values will bring you a step closer to your body goals.
What are the Best High-Calorie Foods to Gain Weight?
Add the below-listed high-calorie food items to your daily diet, and we promise you will gain a healthy weight on your body.
Cheddar cheese is one of the most popular types of cheese with high-nutritional value. It comprises nutrients like calcium, phosphorus, B vitamins, selenium, zinc, and protein. A few grams of cheese per day will give you promising results. Adding cheddar cheese also enhances the flavor of any dish.
Chicken is a high-protein meal that comprises healthy fats to help you gain weight quickly. The thighs of chicken contain more than 15 grams of fat per 100 grams, making it a food rich in calories. You can make chicken stew or barbecue it for a delicious juicy taste. Avoid eating fried chicken.
Nowadays, the whole world is obsessing over avocados. As a result, they are experimenting with their own guacamole recipe and adding this healthy fruit to their daily diet. This fruit is full of nutrients – carbohydrates, monounsaturated fats, protein, essential vitamins, and minerals, to name a few.
Give yourself a sweet treat by baking or caramelizing some sweet potatoes and having them in your lunch or dinner. They are a calorie-dense source of energy that also provide essential nutrients to your body.
For long, dry fruits are considered one of the superfoods to gain weight. Macadamia nuts, in particular, result in incredible healthy weight gain. 100 grams of these nuts contain 718 calories, offering more than almost any other whole food. It is also a good source of vitamin B1.
Rice is one of the staples in everyone’s diet. It is rich in carbohydrates, offering around 200 calories per cup. Rice also includes a generous amount of fiber and protein. You can pair up rice with your favorite curry and lentils. Different options of rice are available in the market. The two most popular choices are white rice and brown rice.
Start cooking your food in olive oil, and we promise you will gain healthy weight. Olive oil is rich in healthy monounsaturated weight. You can drizzle some oil on bread, vegetables, and pasta, and enjoy this meal with a tasty flavor. Olive oil comprises 800 calories per 100 grams.
Another oil on the list, canola oil, is a healthy alternative to help you gain weight. It is a high source of omega-3 and monounsaturated fats. As this oil is tasteless, this factor makes it a perfect all-purpose cooking oil.
Grab some granola when you experience pangs of hunger, and you will feel full in no time. Honey mixed with fruits, nuts, seeds, and whole grains makes the perfect granola recipe. Eat this healthy meal in your breakfast. It is also a quick energy booster.
Dark chocolate is one of the best food items to add to your daily diet to gain weight. This delectable piece of dessert is a delight for your taste buds and body. It is full of antioxidants that promote better heart functioning. Dark chocolates are also rich in other nutrients like fiber, manganese, copper, iron, and magnesium. Give yourself a treat of your favorite dark chocolate after each meal. We promise you will not crave desserts.
Nobody hates potatoes. And guess what, you can add them to your daily diet to gain a healthy weight. Yes, you heard it right. Potatoes are a good source of Vitamin K. They are also rich in carbohydrates that act as a high-calorie food for weight gain. This versatile food item can be made in anything – you can bake them, eat them in a curry, or gorge on wedges, French fries, and other snacks.
Fish is another superfood that helps you gain a healthy weight. When you incorporate fish into your daily diet, you will witness fast results than any other item on the list. Fish is rich in omega fatty acids and other nutrients healthy for your body and brain. Six ounces of salmon contain 240 calories.
Another excellent food item that you can add to your diet to gain weight is yogurt. Full-fat yogurt provides essential nutrients and protein to your body. They are easy to incorporate into your diet. You can eat it plain or make smoothies by blending it with your favorite fruit. If you are particular about taste, you can even buy frozen yogurt from the market.
Whole Grain Pasta
Who says that food to gain weight has to be plain and boring? You can now cook your own whole grain pasta and add it to your meals to gain a healthy weight. Pasta provides the calorically dense and carbohydrate-rich path to healthy weight gain. We suggest you avoid bleached pasta and opt for the one made with whole grains.
Eating peanut butter is another quick way to gain weight healthily. All nuts, including peanuts, offer a substantial number of calories. Peanut butter, however, takes the game a step further by disguising just how much you are consuming. It takes more than 500 peanuts to make 12-ounce of butter. Now you can imagine the number of calories that go into your body after eating the butter. It is rich in other nutrients too.
Another one on the list of superfoods is whole milk. Whole milk is full of many nutrients, calcium in particular. The calories in full-fat milk add up when you drink a glass or two. It is an easy way to increase your energy intake. Besides calories and calcium, milk is also a great source of protein. You may also use some healthy protein supplements, mix them in milk and consume it to gain weight.
This popular food item is common in the daily diet of your favorite athletes and muscle-builders. You can never go wrong with red meat if you want to gain weight quickly. It is rich in protein and fat that together promote healthy weight gain. You can have red meat in any form. Make steak your go-to option. It contains both leucine and creatine. These nutrients play a primary role in increasing muscle mass. Consume lean-cut meat more as it is good for your heart health.
Eggs are one of the healthiest and most nutritious foods on the list. They are a good source of many nutrients such as protein, healthy fat, zinc, magnesium, vitamin B12, manganese, etc. Most nutrients in eggs are present in their yolk. However, it doesn’t mean that egg white is any inferior. Egg whites are a rich source of protein that helps in building muscles.
Quinoa is a high-fiber and high-protein food item that helps you gain weight. This ingredient contains more protein than any other grain. It is also rich in potassium and iron. Quinoa includes 222 calories per serving, making it a suitable option to gain healthy weight. Besides this, it also includes carbs and fat. Quinoa also includes a small amount of omega-3 fatty acids, good for your brain and skin. Make this gluten-free meal your go-to option to gain weight if you are a vegetarian.
Last but not least, durian is another food item that helps you healthily gain weight. This fruit includes large amounts of carbohydrates and proteins. Although it is notorious for its pungent smell, eating it can be beneficial in many ways. Finding a durian to eat regularly is not very common. Hence you can use a frozen version to include it in your regular diet. Besides calories, durian also supplies a high amount of B Vitamins, Vitamin C, and other essential nutrients.
Including the above-listed food items in your daily diet will give you the best results. We also recommend making a few lifestyle changes. For example, if you pair up your diet with regular workouts or other physical activities, you will maintain healthy body weight. Be consistent with your diet and workout to attain the best results. All the best.
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