Gaining weight is all about getting more calories than you are burning. If you don’t eat enough, you will not be able to put on weight. However, it does not mean you can eat anything you want.
Instead of trying to gorge yourself with high-calorie but less-healthy foods, such as sugary, deep-fried and preserved foods, choose high-calorie foods that provide important nutrients to help you gain a healthy weight.
If you want to gain weight the healthy way, here are some best foods that you should include into your diet.
Rice is one of the most consumed grains in the world, and it’s a cost-effective way to help you gain weight.
Rice is high in calorie content and is a rich source of complex carbohydrate, which will ensure sustained energy levels. Just one cup (164 grams) of cooked wild rice contains 166 calories and 35 grams of carbs.
To keep your blood sugar levels in check, avoid refined white rice whenever possible. Instead, choose brown or wild rice varieties, and stick to a 1/2 cup serving.
If you do eat white rice, have it with vegetables or another source of fiber, as well as protein, both of which can help mitigate the effects of the white rice on your blood sugar.
In addition to being high in carbohydrate, quinoa also offers complete protein, which contains all the essential amino acids.
Complete protein is ideal when it comes to building muscle mass as it’s more readily utilized by the body’s tissues. This makes quinoa the great carbohydrate-rich food to enjoy when aiming to build muscle tissue and gain weight.
3. Whole-grain bread
Whole-grain bread is another good carb source to help you gain weight. They’re great for starting your day because they are good sources of carbohydrates, as well as nutrients such as fiber and antioxidants.
You can make a simple, high-calorie and healthy breakfast by combining bread with protein sources such as eggs, milk and cheese.
Milk is a good source of protein, fats, and calcium that are useful for gaining weight. One cup (244 g) of whole milk provides 148 calories, 8 grams of protein, and 8 grams of fat.
Even though all types of milk are rich in protein and beneficial nutrients, remember that the higher the fat content, the greater the number of calories. So, if you are looking to put on weight fast, then whole milk is your best bet.
Chicken are rich in protein and calories, which are needed for building muscle and gaining weight. One chicken breast has around 23 grams of protein and 140 calories which are high enough in order to gain weight.
Additionally, chicken is very versatile, easy to cook, and tastes great. So, don’t forget to add this awesome food if you really need to put some weight.
Packed with protein and healthy fats, salmon is an excellent food to consume if you’re looking to gain weight the healthy way. Just one 3-ounce serving of cooked Atlantic salmon provides around 175 calories, 19 grams of protein and 11 grams of fats.
Salmon not only help in building muscle, it also benefits the whole body because of their omega-3 fatty acid content.
Omega-3 fats can improve your cardiovascular health and help to enhance calcium absorption, which can increase the amount of calcium in your bones. Combine it with rice and vegetables for a perfect meal.
Eggs are one of the best foods for building muscle mass and weight gain, as they are packed with high-quality proteins and healthy fats.
The protein in eggs give the body building blocks for muscles and the fats provide an efficient source of energy. Eggs also contain high levels of omega-3 fats, which promote healthy weight.
Try to eat around two to three whole eggs per day to bulk up. You can enjoy them however you like – fry, scramble, poach, or even make a delicious omelette.
In addition to being delicious, cheese is also effective for gaining weight due to the presence of protein, calcium and fats in it. Cheese has around 110 calories, tons of calcium and up to 8 grams of protein per ounce.
Sprinkle cheese shavings on whole wheat bread and oven-bake for a healthy and yummy snack.
9. Nuts and seeds
Nuts and seeds are filled with protein and polyunsaturated fats that add healthy calories to your diet. You can enjoy them as a snack or add them to your salads, oatmeal and other meals.
Some of the best nuts and seeds for gaining weight include Brazil nuts, peanuts, walnuts, almonds, pecans, sunflower seeds, and pumpkin seeds.
If you don’t like snacking on raw nuts, you can get in extra calories with nut butter. One tablespoon of peanut butter, for example, has about 100 calories.
10. Dried fruits
Give yourself a quick calorie boost by eating dried fruits instead of fresh fruits. Dried fruits are more calorie-dense than their fresh counterparts, providing about 4 times as many calories per one-cup serving.
For example, one cup of raisins has around 400 calories compared to a full cup of fresh grapes, which has only about 60 calories. Raisins are probably the most popular dried fruit, but you can also try dried apricots, dates, and prunes.