Potatoes, pasta, rice, aloe fruit, nuts, eggs, shrimp, bananas, bagel, granola, red meat, avocado, and other among the best foods you can add to your diet to increase your weight in a healthy way Many includes.
When most people think about weight gain, then it is seen as an unacceptable thing; There is no denying that obesity is a big problem in the world today. However, there are some people who actually need to increase weight for several reasons. Whether you are an actor in Hollywood, need some weight gain for a new role, or a college athlete who wants to bulk up for the upcoming season, it is important to know how to increase weight in a healthy, manageable way. Also, after recovering from injury or illness, which often causes body weight declines, weight gain is very important in healthy ways.
With most health goals, there is a healthy and unhealthy way to increase weight. By sitting on a sofa, snacking on pizza, potato chips and beer for a few weeks will certainly increase some weight, but it is not the healthy type you want. As we can see from modern society, it is easy to get overweight or obese, but it takes more effort and determination to increase the weight in a healthy, modest way. There are so health risks associated with increased unhealthy weight gain, such as high blood pressure, heart disease, diabetes, low metabolic, gout, and general deficiency in overall health. It is being said that the weight of the body which is very low can also be dangerous, which can result in hormonal issues, a decrease in bone density, and organ deficiency. Sometimes a loss of appetite can also lead to weight loss. Research suggests that the umami flavor increases satiety and increases appetite.
Best Foods For Healthy Weight Gain
If you add the following foods to your daily or weekly diet, you can increase your weight in a healthy way to avoid all these problems and get the desired results.
143 calories / 100 grams; 347 calories / cups; 71 calories / egg
The whole egg is full of nutrients. Protein in egg albumin helps in producing lean muscles, and water and fat-soluble vitamins (B, C, A, D, E, and K) balance your hormones, improve cell function, And increase bone density.
You can have two whole eggs per day. Bodybuilders consume 6 eggs per day, but if you are not a bodybuilder, avoid using too many eggs. Do not exceed 4-5 eggs per week.
402 calories / 100gms; 455 calories / cup; 68 calories / tbsp
Cheese is a caloric milk product that has been a staple for many years in various forms throughout the world. Cheddar, cream cheese, feta, mozzarella, ricotta, parmesan, and cottage cheese are all filled with proteins and calcium which will help you strengthen the muscles and strengthen the bones.
- Full-Fat Milk
60 calories / 100gms; 146 calories / cup; 9 calories / tbsps
The full-fat milk, whether you are trying to lose or increase weight, is the best. When you are trying to gain weight, you should use healthy fats, minerals, and proteins present in whole or full-fat milk. Full-fat milk provides energy, a good pre-workout drink (with banana and some berries), and helps to strengthen bones.
- Chicken Breasts
195 calories / 100gms; 231 calories / cups; 86 calories / 1 lb
Chicken breast is a good source of lean protein, which helps in the formation of strong muscles. Since you are trying to gain weight, you can consume chicken breast with skin. There are unsaturated fats in contrast to chicken thighs.
To get the muscles, consume 3 oz chicken breast on daily basis or on every alternate day.
200 calories / 100gm; 89 calories / cup; 25 calories / 1 ounce
Banana foods are filled with fiber, potassium, protein, vitamin A, c, and folate, and healthy fats. By taking 1-2 bananas per day, your energy level will be high, your stamina will improve, and your bones will be strong. You can make a banana, a cup of milk, and a power-packed snack with a few nuts or just the same material and you can consume it before work.
- Peanut Butter
588 calories / 100 grams; 1518 calories / cups; 94 calories / tbsps
Peanut butter is a creamy flavor that can give you the taste of a smoothie bowl or bread at the ” heavenly ” level. This high-calorie spread is full of all 20 amino acids, building blocks of proteins. In addition, peanut butter is healthy in fat and helps you to gain fat and muscle a little bit.
160 calories / 100 grams; 234 calories / cups; 156 calories / oz Avocado
This delicious and soothing green fruit is the favorite of everyone. If you want to increase the weight – eat avocado. If you want to lose weight, eat avocado! Avocados are rich in healthy fats, vitamins, E, A, C, and B6, magnesium, potassium, and sodium. Consuming an avocado per day can help strengthen your immunity, improve your energy level, and make your skin shine,
- Home Made Protein Smoothie
455 calories / 1 serving; 113 calories / cups; 40 calories / 1 liquid oz
When it comes to weight gain, then a delicious Homemade Protein Smooth is the best. Add half a banana, a tablespoon of groundnut butter, milk, and vanilla-flavored whey protein and blitz, and you are good to go! You can take it for breakfast or as a pre or after-work meal. You can also add dates or honey to extra sweeteners.
- Full-fat yogurt
Full-fat curd pins
61 calories / 100gm; 149 calories / cups; 17 calories / 1 oz
Like full-fat milk, full-fat curd is best for weight gain. It is full of good intestinal bacteria, calcium, and milk proteins, which will help you to improve your immunity, strengthen your bones, and provide you the benefits of good quality dairy fat intake. One study found that consumption of curd can help fight depression. Take 1-2 small curd yogurt daily. You can increase the amount if your body can tolerate acid. Add it to salad dressing, smoothies, and shake.
607 calories / 100 grams; 813 calories / cups; 172 calories / 1 ounce
Nuts are healthier sources of fat such as polyunsaturated and monounsaturated fats, vitamin E, K, thiamine, and folate, soluble and insoluble fiber, selenium, potassium, manganese, copper, antioxidants, and other phytonutrients. They will provide a good number of calories, keep you active and tight, compensate your fat and glycogen store, and improve your build.
- Oily Fish
Oily fish pins
206 calories / 100 grams; 175 calories / 3 oz; 367 calories / let plaque
Fatty or oily fish like salmon, tuna, herring, and cod are full of polyunsaturated fatty acids, which protect you from heart disease, obesity, diabetes, swelling, and neurodegeneration. Besides, these fish are a great source of lean proteins and minerals which are essential for building lean muscles. Take 1-2 pieces of fish per day with leafy greens and nuts, which contains plenty of calories.
130 calories / 100gms; 205 calories / cups; 36 calories / 1 ounce
Rice is a good source of carbs, vitamins, and minerals. Carbs present in rice help in replenishing glucose and glycogen stores in blood/cells and muscles, respectively. Consequently, you will feel less tired and stay active throughout the day. In fact, scientists supplemented the rice with minerals for the rats in the laboratory, thereby increasing the weight gain and improving body structure.
- Dried Fruits
359 calories / 100gms; 102 calories / 1 oz; 76 calories / packet
Dried fruits such as nuts, dried coconut and raisins are filled with lot of calories, fruits sugar, protein, and healthy fats. Eat a handful of dried fruit in the form of a pre or post-workout snack or add them to a cup of Smoothie and Snack.
- Whey Protein Powder
352 calories / 100 grams; 99 calories / 1 oz; 37 calories / tbsps
Whey protein powder is one of the best protein powders for the benefit of muscles. This is very good as a pre or post-workout meal. It helps in increasing strength and stamina in those people who work regularly. In combination with whey protein powder, strength training, you can help to increase the muscles and look sophisticated. But before consuming it, you should consult your doctor or dietician as it depends on your lifestyle, age, medical condition, etc.
- Dark Chocolate
546 calories / 100 grams; 155 calories / 1 oz; 884 calories / 1 bar
Dark chocolate is a high-calorie “bittersweet” which is happy that most of us are fond of. It is a rich source of antioxidants and a good antidepressant. You can mix dark chocolate in your smoothies, Homemade Protein Shake, Peanut Butter Sandwich, a glass of milk, or a biscuit sandwich. Just get creative and use this ultimate soul-comfort food to gain some extra pounds.
- Healthy Fats And Oils
902 calories / 100 grams; 1849 calories / cups; 117 calories / tbsps
Healthy fats and oils such as 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, which are also known as healthy fats, which help in swelling and tension in the body. Healthy fats and oils are calorie-dense and can be used to increase the taste of any food you consume. Add these to salad dressing and curry or use for shallow frying and grilling.
135 calories / mango; 65 calories / 100gms; 107 calories / cup
Delicious, sweet, and ripe are high in calories and dietary fiber, fruits are filled with sugar, vitamins, and minerals. They are anti-cancer, anti-inflammatory, and antioxidant properties and can be consumed in a smudge, snack bowl, and protein shakes.
124 calories / 100 grams; 174 calories / cups; 84 calories / ½ cup
Pasta of flour or whole wheat can also help you gain weight. Make a delicious protein-rich pasta using chicken/mushroom/ soy chunks. Add some red and white sauce, toss in some vegetables and Italian herbs, and you are good to go.
116 calories / 100grams; 230 calories / cup; 14 calories / tbsps
Lentils such as lentils, beans, and peas are moderate in calories but are excellent sources of plant-based protein. This is especially beneficial if you are vegetarian or veg. In addition to helping you build lean muscles, legumes also help to control blood pressure and cholesterol level. Sprinkle mung beans for breakfast or eat Bengal sesame salad or lentils soup.
77 calories / 100gms; 116 calories / cups; 130 calories / potatoes
Potatoes are delicious, and you can keep them without any obstruction. This starchy root vegetable is filled with vitamin C and potassium, and depending on the way it is cooked, its glycemic index and calories change. Take the boiled, baked, and roasted potatoes to get the best out of this delicious food nutrients.
These are the 20 best healthy high-calorie foods that will help you gain weight. Now, take a look at the following tips to increase your weight.
Tips To Gain Weight Fast
With Proper Eating, You Should Keep In Mind The Following:
- Check your hormones: Hormones play a major role in determining fat deposits. Get your thyroid checked before starting your weight gain program.
- Solving the problem with the right solution will help you get results quickly.
- Strength training is important: lift the load to achieve lean muscle. Get a gym membership or buy a resistance band and dumbbell to start training power.
- You will see results in a few weeks if you also follow good eating habits.
- Do not panic: Panicking will not give you any results. This will only create you to lose more weight. Therefore, be patient and eat foods that enhance healthy weight and exercise.
- Talk to your trainer: Keeping your trainer aware of what you want to achieve, this will help him/her in the exercise routine.
- Drawing conclusions, reducing weight is as hard as it is to lose it. But this is not impossible. Just do the right things, and you will see results. So, give your best to get the body of the chin and the killer body of your dreams. Cheers!