A list of the best foods for a diet to complement your muscle and weight gain journey.

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Gaining weight is as difficult as losing it ,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 , However you should aim for onsistent strenght training to prevent increasing fat mass , including these foods that help you gain weight in your diet also helps boost your stamina and energy levels.

10 High-Calorie Foods For Weight Gain.

Jesse feder clinical ,dietitian says, the highest calorie food by volume is oil this includes avocado oil, vegetable oil , canola oil, grape seed oil, ect ,Other high-calorie foods include red meats, full fat dairy, avocados, and nut butters, high-calorie snacks include nut butters, cheese, trail mix/nuts, granola , and milk or chocolate milk, Fruits that are high in calories include avocados, figs, dates and coconut.

1. Peanut Butter

Peanut butter is considered one of the best foods to gain weight, Two teblespoons of peanut butter contain 191 calories, 7 g of protein, 16 g of fat, and 7g of carbohydrates.

Peanuts are rich in protein and contain, all the 20 amino acids taht strengthen the immune system and build stamina.

2. Banana

Bananas are loaded wuth dietary fiber potassium, protein , vitamin A, vitamin C, folate, and healthy fat.

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.

You can have a banana with a cup of milk and a few nuts for a power, packed breakfast or make a smothie with the same ingredients and have it before working out.

3. 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 vegetable are rich in carbohydrates and a must for your healthy high calorie foods list , studies show that the intake of carbohydrate-rich food along with protein supplements helps build muscle mass.

Consume boiled, baked, or roasted potatoes to get the best out of its nutrients.

4. Full/Fat Cheese

Cheese is a calorie-rich milk product that is a staple all over the world in different forms. cheddar shesse is loaded with protein and calcium, the same is true for feta, mozzarella, ricotta, parmesan, and cottage chesse , thus, having chesse can help you gain lean muscle and strengthen your bones.

5. Pasta and Wheat

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 souce,toss in some veggies and italian herbs, and you are good to go.

6. 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.

7. Mango

Mangoes are not only delicious and sweet but also high in calories and packed with dietary fiber, fruit suger, vitamins and minerals, the have anticancer, anti-inflammatory, and antioxidant properties and can be added to smoothies, breakfast bowls, and protein shakes to gain weight.

8. Legumes

Legumes like lentils, beans and peas, are moderate in calories but excellent sources of plant-based protein, this is especially beneficial if you are a vegan or vegetarian, apart from helping you build lean muscle mass, legumes also help control blood pressure and cholesterol levels.

Have mung been sprouts for breakfast or consume bengal gram salad or lentil soup.

9. 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.

10. Trail Mix

Trail mix is a mixture of nuts with seeds with some dehytrated fruits it is loaded with sugar and maks 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 excellent pre-workout snack to maintain energy levels.

If you eat this food frequently for a month, then you will get the result yourself.

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Enjoy These 10 High-Calorie Foods For Weight Gain.