Gaining Weight is as difficult as losing it, 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.
Here’s a list of the top 10 weight-gaining foods that you can include in your diet, Check it out.
1. Potatoes And Other Starches
Adding potatoes to any dish is a cost-effective way to add more calories to your diet, Potatoes and other starchy vegetables are rich in carbohydrates and a must for your healthy high calorie foods list, Studies show that the intake of carbohydrate-rich foods along with protein supplements helps build muscle mass.
Consume boiled, baked, or roasted potatoes to get the best out of it’s nutrients.
2. Full-Fat Cheese
Cheese is a calorie-rich milk product that is a staple all over the world in different forms, Cheddar cheese is loaded with protein and calcium. The same is true for feta, mozzarella, ricotta, parmesan, and cottage cheese, Thus,having cheese can help you gain lean muscle and strengthen your bones.
3. Pasta And Wheat Products
Whole wheat pasta can also help you gain weight, make a delicious protein-rich pasta using chicken/mushroom/soy chunks, add some red or white sauce, toss in some veggies and italian herbs, and you are good to go.
4. Avocado
Avocado is a rich source of energy, Thus, it helps you gain weight when combined with proper foods, 100 g of avocado offers energy-dense 160 calories of energy and 15 g of fat.
Have an avocado smoothie or sliced avocado on whole wheat bread for breakfast, you can also make guacamole and have it with your meals.
5. Mango
Mangoes 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.
6. Legumes
Legumes like lentils, beans, and peas are moderate in calories but excellent sources of plant-based protein, this is especially beneficial if you care a vegan or vegetarian. Apart from helping you build lean muscle mass, legumes also help control blood pressure and cholesterol levels.
Have mung bean sprouts for breakfast or consome bengal gram salad or lentil soup.
7. Dark Chocolate
Dark Chocolate is a high-calorie bittersweet delight, it is a rich source of antioxidants.
You can add dark chocolate to your smoothies, homemade protein shakes, peanut butter sandwiches, a glass of milk, or biscuit sandwiches, Get creative and use this altimate soul-comforting food to gain a few extra pounds.
8. Hummus
Hummus is made with boiled chickpeas, Which are protein-dense and high in fat content. 100 g of hummus contains, 237 kcal of energy along with 8 g of protein and 18 g of fat.
Hummus can be taken as a high-calorie snack for weight gain when combined with baked chips, nachos, or sauteed veggie sticks.
9. Chicken
If you are looking for a high-calorie food for weight gain, try chicken thighs instead of the breast. Chicken thighs are loaded with protein, vitamins, and minerals (30). Chicken skin is also naturally high in collagen, which is beneficial for the skin, hair, and nails.
10. Trail Mix And Other Types Of Nuts
Trail mix is a mixture of nuts with seeds with some dehydrated fruits, it is loaded with sugar and makes for a nutritious calorie rich food item for gaining weight. You can satisfy your sweet craving by having some trail mix, it can also be an excelent pre-workout snack to maintain energy levels.
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