8 Best Foods to Help You Gain Weight
So much nutrition and diet advice is aimed at losing weight, but if you're too thin, you may be at a loss on how to gain weight. Instead of trying
to gorge yourself with masses of sweet, rich, or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all of
the unhealthy fats can cause you harm.
How to Get Started
The weight gain equation is pretty simple: consume more calories than you burn. If you have a high metabolism or exercise vigorously, you may
be placing yourself at a calorie deficit if don't eat to meet to your need.
If you don't have a clue how many calories you burn per day, use an online calorie calculator to figure that out. Next, build a diet plan that exceeds
that value by no less than 500 calories per day. One-pound equals 3,500 calories. By adding 500 calories each and every day—ideally with energy-dense
foods and snacks—you can pack on a pound per week.
To make the plan work, eat smaller, more frequent meals throughout the day and use toppings (gravies, chopped nuts, ranch dressing) to add calories
To get your weight gain strategy started, here are eight nutritious, high-calorie foods to add to your list:
Bread and cereals, in general, are good sources of complex carbohydrates. These are the types of carbs that are metabolised slowly, contain higher
amounts of fibre, and build energy stores in your muscles and brain.
Bagels just happen to be extra calorie-dense. While one slice of white bread has about 70 calories, one small 3-inch bagel has over 150 calories.
Extra-large coffee shop bagels can have well in excess of 300 calories.
Top your bagel with some cream cheese and fruit spread and you'll have yourself a tasty, energy-packed mid-morning snack.
Pasta is another calorie-dense source of carbs that provides an ideal base for any number of meals. Simply add the sauce and you're ready to go.
One and a half cups of cooked spaghetti packs 330 calories. A cup of Bolognese sauce adds no less than 160 calories. Sprinkle two tablespoons of
parmesan cheese on top for another 45 calories, and you'll find yourself with no less than 635 calories in one meal.
Use the same approach if you eat Chinese, Japanese, or any noodle-based dish.
3 Dried Fruit
Give yourself a quick calorie boost by eating a handful or two of dried fruit. They have less volume than their fresh counterparts, so you can eat more
in one go without feeling stuffed.
For example, one cup of raisins has 200 calories compared to a full cup of fresh grapes, which has about 60 calories. Raisins are probably the most
popular dried fruit, but you can also try dried berries, apricots, apples, cranberries, and even tropical fruits. Avoid eating too much as this may
cause loose stools.
4 Healthy Oils
Adding extra fat to your food is an easy way to add calories, but you want to be sure to choose the fats and oils that are good for you.
Olive oil is rich in healthy monounsaturated fats and can add calories and flavour to pasta, bread, or vegetables. Canola oil is a great source of omega-3
and monounsaturated fats, making it a terrific, all-purpose cooking oil. Walnut and grape seed oils are lighter in flavour and perfect for dressing salads.
Avocados are rich in monounsaturated fatty acids. plus they have vitamin K, potassium, and fibre. One avocado has more than 200 calories, so it's a
good way to add extra calories without sacrificing nutrition. Add avocado slices to your sandwiches or make guacamole to serve with baked tortilla chips.
You can also add guacamole to soft shell tacos or burritos
6 Nuts and Seeds
Nuts and seeds contain polyunsaturated fats that add healthy calories to your diet. Brazil nuts, almonds, walnuts, pecans, cashews, sunflower seeds,
flax seeds, and pumpkin seeds are all good for you. Eat roasted nuts and seeds by the handful or sprinkled chopped nuts on top of ice cream,
yoghurt, or salads.
If you not keen about munching nuts, you can pack in extra calories with nut butter. One heaping tablespoon of peanut butter, for example, delivers
no less than 98 calories.
Make your own granola with any combination of dry whole grain cereals, nuts, seeds, and dried fruits. Store your granola in an airtight container and
serve it for breakfast. Pack some granola into small plastic containers that you can take with you on a busy day. For more flavour and calories, add dark
chocolate chunks or peanut butter chips.
By having granola always on hand, you can constantly nibble and get your calories throughout the day rather than indulging in big meals.
8 Protein Bars
You can increase both your calories and protein intake with protein bars. You can buy them at most grocery stores or make your own at home.
Protein is especially important because it is what your body needs to build lean muscle.
You can often find high-calorie protein bars in drugstores with a fitness supplements section.
While some people prefer protein shakes to protein bars,
the former tends to make you fuller faster since it tends to be extra-rich in whey.
Don't make the mistake of using protein bars as a replacement for meals. You will not get enough calories if you do. Instead, pack them in your purse,
desks, or laptop bag so that they are always on hand for a midday snack.