Many individuals aspire to gain weight and develop a healthy body structure, just like those who aim to lose weight. While losing weight can be a challenging task, gaining weight is not as easy as it might seem. If you are looking to gain weight, it is essential to include high-calorie foods in your diet. These foods will help you increase your calorie intake and promote weight gain healthily.
Firstly, being underweight can have significant adverse effects on your health. A weakened metabolic system can make your body more prone to bacteria and viruses. An individual’s human development could also suffer due to a lack of weight.
14 High-Calorie Foods for Weight Gain
Here are some foods that can help you achieve healthy weight gain.
1. Nuts and Nut Butter
Nuts and nut butter are weight gain foods due to their high calorie content. They are rich in healthy fats, providing a concentrated source of energy.
Additionally, they offer protein and fiber, which support muscle growth and digestion, respectively. Including nuts and nut butter in a weight gain diet can help increase overall calorie intake and promote healthy weight gain.
Avocado is a nutrient-dense fruit that aids weight gain due to its high calorie and healthy fat content. It also provides essential vitamins, minerals, and dietary fiber.
Avocado’s creamy texture makes it versatile in various dishes and can be easily incorporated into salads, sandwiches, and smoothies. Including avocados in a weight gain diet adds calories, promotes satiety, and provides important nutrients.
Milk is a calorie-rich beverage packed with protein, carbohydrates, vitamins, and minerals. It serves as an excellent choice for weight gain due to its high-calorie content. Additionally, milk is a source of calcium, promoting healthy bone development and providing energy. Drinking whole or full-fat milk can contribute to meeting daily calorie goals and supporting weight gain efforts.
4. Healthy Cereals
Healthy cereals such as oats and whole-grain options are weight gain foods as they provide complex carbohydrates, fiber, and additional nutrients. These cereals are higher in calories compared to refined options, aiding weight gain.
Including healthy cereals in the diet can provide sustained energy levels, promote digestive health, and contribute to overall weight gain goals.
Rice is a calorie-dense food that is widely consumed around the world. It is a staple in many traditional diets and can contribute to weight gain. With its high carbohydrate content, rice provides energy and calories.
Including rice as part of a balanced meal plan can help increase daily calorie intake and support healthy weight gain.
6. Dark Chocolate
Dark chocolate is an indulgent weight gain food that is rich in calories and antioxidants. While it should be consumed in moderation, incorporating dark chocolate into a weight gain diet can help increase calorie intake.
Additionally, dark chocolate provides a small amount of fiber and minerals. Enjoying a few pieces of dark chocolate as a treat or incorporating it into desserts can be a delicious way to boost calorie consumption.
7. Dried Fruits
Dried fruits, such as dates, raisins, and apricots, are weight gain foods that offer concentrated calories, fiber, vitamins, and minerals. These fruits are dehydrated versions of their fresh counterparts, resulting in higher calorie content per serving.
Enjoying dried fruits as snacks or adding them to cereals and trail mixes can provide a calorie boost and additional nutrients to support healthy weight gain.
8. Full-Fat Yogurt
Full-fat yogurt is a nutrient-dense food that contains calories, protein, and calcium. It serves as an excellent choice for weight gain due to its energy content. The protein in yogurt is essential for muscle growth and repair, while calcium supports healthy bones.
Including full-fat yogurt in the diet can increase calorie intake, provide essential nutrients, and promote weight gain.
9. Oils and Fats
Oils and fats, such as olive oil, coconut oil, and avocados, are weight gain foods due to their high calorie content. They provide concentrated energy and add flavor to meals.
Incorporating healthy fats into the diet can boost calorie consumption and provide essential fatty acids. Adding oils and fats to cooking, drizzling them over salads, or including foods like avocados or nuts can contribute to healthy weight gain.
10. Whole Eggs
Whole eggs are weight gain foods that provide calories, protein, and essential vitamins and minerals. The yolk of an egg contains most of its calories, vitamins, and minerals, making it an important part of weight gain diets.
Eggs offer high-quality protein for muscle growth and repair and are also rich in B vitamins and healthy fats. Including whole eggs in the diet can increase calorie intake, offer crucial nutrients, and support healthy weight gain.
11. Red Meat
Red meat, such as beef or lamb, is a calorie-dense food that provides high-quality protein, iron, and other minerals essential for healthy weight gain. It offers a substantial amount of calories, making it an excellent choice for those aiming to increase their calorie intake.
Red meat can be incorporated into various dishes, such as stir-fries, curries, or roasted meats, to support weight gain goals.
Pumpkins are weight gain foods that provide a good amount of calories, fiber, vitamins, and minerals. They are particularly helpful for weight gain due to their versatility in cooking and baking.
Pumpkins can be used in both sweet and savory recipes, such as soups, stews, pies, and bread, offering calorie-rich options and nutritional benefits.
Potatoes are a starchy vegetable that serves as a valuable weight gain food due to their high carbohydrate content. They provide a significant amount of calories, making them ideal for those looking to gain weight.
Potatoes are a versatile ingredient and can be prepared in numerous ways, such as baked, mashed, or roasted, offering additional calorie-rich options to support weight gain.
14. Whole-Grain Bread
Whole-grain bread is a weight gain food that offers complex carbohydrates, fiber, and additional nutrients. Compared to white bread, whole-grain bread has a higher calorie content and provides more nutritional benefits. It can be used for sandwiches, toast, or as a side to meals, adding calories and supporting healthy weight gain efforts.
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Remember, incorporating high-calorie foods into your diet should be part of a balanced and nutritious meal plan. It is essential to focus on overall nutrient intake and not solely rely on calorie-dense foods. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance and support for your weight gain journey.