Sara Chatfield, Registered Dietitian, says, “Gaining weight can be challenging if you have a fast metabolism or if you have a restricted diet or poor appetite”But, simply adding a few high-calorie foods can help you gain weight, to build muscle mass
Other high-calorie foods include red meats, full fat dairy, avocados, and nut butters
Snacks that are high in calories include nut butters, cheese, trail mix/nuts, granola, and milk or chocolate milk
Two tablespoons of peanut butter contain 191 calories, 7 g of protein, 16 g of fat, and 7 g of carbohydrates (1)Peanuts are rich in protein and contain all the 20 amino acids that strengthen the immune system and build stamina (2)Having any type of nut butter every day as a snack or with slices of fruits does not lead to significant weight gain
Full-Fat DairyFull-fat milk is the best, whether you are trying to lose or gain weight
When you are trying to gain weight, you benefit from the healthy fats, minerals, and protein present in whole or full-fat milkOne cup (244 g) of whole or full-fat milk gives 149 calories of energy, 8 g of protein, and 8 g of fat (4)Full-fat milk with a protein supplement or whey protein powder and fruits (like banana or berries) makes for the best high-calorie smoothie to gain weight, build muscle mass, and improve muscle recovery (5), (6)A study conducted at McMaster University (Canada) found that milk-based proteins are better for the development of muscle mass than soy-based proteins (7)3
Banana Image: ShutterstockBananas are loaded with dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats (8)One medium-sized (118 g) banana provides 105 calories of energy and 27 g of carbohydrates
A study conducted on male cyclists suggests that the ingestion of banana helps improve energy levels (8)You can have a banana with a cup of milk and a few nuts for a power-packed breakfast or make a smoothie with the same ingredients and have it before working out
Here are more breakfast ideas to gain weightRelated: 33 Wonderful Benefits Of Banana For Skin, Hair, And Health4
Meat that is marbled with fat and still has its skin is one of the best choices if you want to gain weight without affecting your health
It contains more oleic acidi XOdorless and colorless fatty acid found in plants and animals that has a beneficial effect on autoimmune and inflammatory diseases
and less stearic acidi XA type of fatty acid found in plants and animals that helps regulate energy metabolism in fat tissue
, which has a positive effect on your health (9)As per another study, the high oleic acidi XOdorless and colorless fatty acid found in plants and animals that has a beneficial effect on autoimmune and inflammatory diseases
Since highly marbled meat (like Wagyu and Hanwoo beef) does not increase LDL cholesterol, you can add it to your diet for weight gain (10)5
Studies show that the intake of carbohydrate-rich foods along with protein supplements helps build muscle mass (11)Consume boiled, baked, or roasted potatoes to get the best out of its nutrients
Rice Image: ShutterstockRice is a cost-effective way to add more calories to your plate100 g of white rice provides 130 calories of energy and 28 g of carbs with a very little amount of fat (12)A study conducted on Japanese factory workers found that consumption of white rice over a period of 1 year helps to gain 3 kg of weight (13)When you are in a hurry, just microwave a bowl of rice with some curry
Salmon And Oily FishSalmon and other oily fishes are good sources of protein, which helps increase muscle mass and aid weight gain100 g of salmon gives 142 kcal of energy along with 20 g of protein and 6 g of fat (14)A study conducted in Korea found that consuming fish with vegetables can help improve muscle mass (15)Consume 1-2 pieces of fish per day with leafy greens and nuts to gain weight or lean muscle fast
Homemade Protein SmoothiesProtein smoothies are loaded with nutrition and do not contain artificial sweeteners and taste enhancers
You can have them for breakfast, lunch, dinner, or as a pre– or post-workout mealStudies have found that taking protein supplements with resistance training helps build muscle mass and, thus, gain weight (16)Here are a few quick homemade protein shake ideas:Peanut Butter Protein Shake – 2 tablespoons peanut butter, 1 cup full-fat milk, and 1 banana
Full-Fat Cheese Image: ShutterstockCheese is a calorie-rich milk product that is a staple all over the world in different forms
Thus, having cheese can help you gain lean muscle and strengthen your bonesSubscribe10
Dry Fruits And BerriesDried fruits like dried coconut and raisins are loaded with calories, carbohydrates, and healthy fats (18)
Consume a handful of dried fruits as a pre- or post-workout snack or add them to smoothies and breakfast bowlsDates are a great satiating and instant energy-giving food
One pitted date (24 g) provides 67 kcal of energy and 18 g of carbs with vitamins and minerals (19)Fresh dates are loaded with simple sugar, which replenishes energy and revitalizes the body (20)Eat 3-4 dates when you are hungry or as a pre-workout fruit to boost your energy levels during a workoutYou can also include cranberries, blueberries, raspberries and strawberries in your diet as they have several nutrients and phytochemicals
Though there is no direct study that suggests berries aid gain weight, they may help you in doing so without increasing metabolic syndromei XA group of conditions that increase the risk of heart attack, stroke, diabetes, and other heart diseases
Pasta And Wheat Products Image: ShutterstockWhole wheat pasta can also help you gain weight
Thus, it helps you gain weight when combined with proper foods
100 g of avocado offers 160 calories of energy and 15 g of fat (22)Have an avocado smoothie or sliced avocado on whole wheat bread for breakfast
MangoMangoes are not only delicious and sweet but also high in calories and packed with dietary fiber, fruit sugar, vitamins, and minerals
They have anticancer, anti-inflammatory, and antioxidant properties and can be added to smoothies, breakfast bowls, and protein shakes to gain weight (23)14
TahiniTahini is a sesame seed paste that is popularly used in Mediterranean foods like hummus and baba ganoushScientists have found that sesame seeds are loaded with antioxidants and healthy fats that have antihypertensivei XA property that helps lower blood pressure levels to the standard range, preventing stroke and other diseases
The lignans in sesame seeds also have anti-inflammatory and immunity-strengthening abilities (24)Add 2-3 tablespoons of tahini to your salad/mashed potatoes/barbeque and have a delicious meal that will also help you gain weight healthily15
Full-Fat YogurtLike full-fat milk, full-fat yogurt is helpful when it comes to weight gain (25)It is loaded with good gut bacteria, calcium, and milk protein that help improve your immunity, strengthen your bones, and offer the benefits of consuming good-quality dairy fat (26)Consume 1-2 small bowls of yogurt per day
Whole Grain Cereal BarsWhole grain cereal bars are calorie-dense (high in calorie content) snacks that can be enjoyed both before and after a workoutThe nuts and cereals found in these bars provide instant energy, and the calories in them help increase weightYou can also make homemade cereal bars by mixing dry fruits with honey or maple syrup
It is a rich source of antioxidants (28)You can add dark chocolate to your smoothies, homemade protein shakes, peanut butter sandwiches, a glass of milk, or biscuit sandwiches
100 g of hummus contains 237 kcal of energy along with 8 g of protein and 18 g of fat (29)Hummus can be taken as a high-calorie snack for weight gain when combined with baked chips, nachos, or sautéed veggie sticks20
Chicken Thigh With SkinIf you are looking for a high-calorie food for weight gain, try chicken thighs instead of the breast
It is loaded with sugar and makes for a calorie-rich snack for gaining weight
It can also be an excellent pre-workout snack to maintain energy levelsInfographic: Tips For Gaining Weight The Healthy WayIf you want to gain some weight, then doing it the healthy way is very important
You also may increase intake of fresh fruits and vegetables and go for lean meat as wellHow many calories do I need to gain 5 kg?You gain about 1 kilo a week for every 1000 calories added
They are packed with protein and can be easily incorporated into the dietDo oats with milk increase weight?Yes, oats with milk can help with weight gain
However, this count can vary from person to personKey TakeawaysPeanut butter, full-fat milk, banana, potato, rice, oily fish, and cheese are high-calorie foods that help you gain weight
Homemade protein smoothies are packed with nutrition and contain no artificial sweeteners
Along with these foods, adding resistance and strength training will also help gain lean muscles
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“Nutritive value of pork, cured, bacon, unprepared”https://fdcnalusdagov/fdc-apphtml#/food-details/168277/nutrients Was this article helpful?
She helps her clients manage weight, stress, diet, and various health conditions by streamlining their wellness routine and helping them achieve a healthy balance in life
According to her, food is the best medicine, and proper nutrition is key to achieving good health
She has worked in both clinical and public health settings, providing nutrition care to patients and clients with various health concernsSara Chatfield, MPH, RDN, is a Registered Dietitian Nutritionist with over 5 years of experience