Many of us find it really tough sometimes to put on some weight despite not skipping regular means and adding a bunch of proteins and carbs to our diets. We need to have the right amount of muscles and curves to boost our confidence levels and also to lead a healthy and fit life. Ironically, fatty foods and junk foods don’t work better when we want to gain weight.
What we truly need to consume are the foods that are high in calories if at all we want our weight-gain goals to really take shape. For this very reason, we’ve complied here a list of high-calorie and healthy foods for weight gain.
Eggs are loaded with proteins and nutrients that help in building lean muscle mass. One egg contains about 72 calories. They are also rich in fat and water soluble vitamins including vitamins A, B, C, D, E and vitamin K which all help in increasing the bone density, increasing cell function and balancing the hormones. However, limit yourself to having 4-5 eggs per week.
This calorie-rich milk product has been the staple food of the world for over hundreds of years in different forms. A single cup of cheese can contain as many as 450 calories. Any type of cheese including cheddar cheese, mozzarella, feta, cream cheese, parmesan, cottage cheese and ricotta are all packed with calcium and protein which will ultimately help you in gaining some muscle mass while also strengthening bones.
3. Full-Fat Milk
Full-fat milk is always good for you no matter whether you are trying to lose or gain some weight. It is especially good when you want to gain weight as this milk is full of healthy fats and minerals. The protein content is also very high and a glass of full-fat milk has 200 calories supporting in your weight-gain. It is a preferred pre-workout drink as it provides more energy helps in strengthening bones.
4. Chicken Breast
With 86 calories in just 1 lb, chicken breast is something that you shouldn’t miss including in your list of healthy foods for weight gain. Chicken is also a good source of lean protein which helps in building muscle. Consuming chicken breast with its skin on is best if you are trying to put on weight as it contains unsaturated fats.
Bananas are full of proteins, vitamins A and C, potassium and are also loaded with dietary fibers, folate, and healthy fats. 100 grams of banana has about 200 calories making it one of the best foods to gain weight. Bananas are also good at improving your stamina and also make the bones strong. One banana with a cup of milk and a handful of nuts will make a power-packed breakfast to keep you full of energy all through the day. You can even make a pre-workout smoothie with all the same ingredients.
6. Full-Fat Yogurt
Just like full-fat milk, full-fat yogurt is also a best option when it comes to weight gain. Yogurt contains healthy bacteria that is good for the gut health and is also a good source of calcium and protein that helps in improving immunity. It is also good for bone health and gives you all the benefits of having quality dairy fat. Studies also indicate that yogurt may also help in fighting depression. Start by consuming one or two small bowls of yogurt per day and slowly increase the quantity if your body can tolerate the acid content present in it. Yogurt can be consumed directly or can be added to salad dressings, shakes and smoothies. 100 grams of Yogurt gives about 65 calories.
7. Oily Fish
Oily fish varieties like salmon, herring, tuna and cod fish are a rich source of polyunsaturated fatty acids that are known to protect us from heart disease, diabetes, obesity, inflammation, and even neurodegeneration. Just a 100 grams serving can give as much as 200 calories as all these fish are great sources of minerals and lean protein that are required to building the lean muscle mass. Having at least one or two pieces of fish per day together with leafy greens will ensure that you have a calorie-packed meal.
They may be small in size but nuts are big at having a lot of monounsaturated and polyunsaturated fats together with packing a lot of vitamins including vitamins E and K. They are also good sources of fiber and have good amounts of potassium, selenium, manganese, copper and antioxidants. You get as much as 600 calories for a 100 grams of nuts so they help you build overall while keeping you active and agile all through the day.
9. Dried Fruits
Dried fruits have more than 350 calories per a 100 grams serving. They may be raisins, prunes, dates, figs, apricots or peaches but all are infused with healthy fats and proteins. They can be consumed as is or can be added to your daily smoothies for that extra pinch or even included in the breakfast bowls. They are especially good as pre-workout snacks which means double benefit for your exercise routine.
10. Dark Chocolate
Wondering why this tempting treat is added in the list of healthy foods for weight gain? Because it is a great source of antioxidants and acts as the best antidepressant. So if you want to overcome binge eating, try munching on a dark chocolate for a better feeling. Just saying. This soul-comforting food can be used in many ways as it is a ’sweet’ companion to your smoothies, protein shakes and even butter sandwiches. Grab it to gain some extra pounds.