Are you struggling to put on weight? Do you find it difficult to eat enough food to gain muscle mass? If so, you are not alone. Many people have a hard time gaining weight, no matter how much they eat. In fact, some people struggle with putting on just a few pounds! If this is the case for you, don’t worry – we have compiled a list of the top 15 weight-gain foods that will help you reach your goals.
Weight Gain Foods
Here are the top 15 weight-gain foods:
Whole grains are an excellent source of carbohydrates, which are essential for weight gain. They provide sustained energy throughout the day and help to regulate blood sugar levels. Studies have shown that those who eat whole grains tend to be thinner than those who don’t. Just about 1 cup (160 g) of cooked brown rice, oats, quinoa or other whole grain can provide around 200 calories. Examples include brown rice, oats, quinoa, buckwheat, millet, and barley. Furthermore, whole grains are rich in fiber, vitamins, minerals, and antioxidants.
Nuts and Seeds
These nutrient-dense foods are high in calories and can be easily added to meals or snacks. They also contain healthy fats that boost your calorie intake without making you feel overly full. Studies show that eating nuts may even help with weight maintenance.
Just 1/4 cup (28 g) of almonds provides over 150 calories, 7 g of protein, and 3.5 g of dietary fiber. Examples include almonds, cashews, walnuts, pumpkin seeds, sunflower seeds, and chia seeds. Moreover, they are packed with vitamins, minerals, and essential fatty acids.
Legumes such as beans, peas, and lentils are good sources of protein and fiber. They can be added to soups, salads, stews, and casseroles for extra calories and nutrients. Studies have shown that consuming legumes may be linked to weight gain and improved body composition. One cup (198 g) of cooked black beans provides around 250 calories, 15 g of protein, and 13 g of fiber. Furthermore, legumes contain numerous vitamins and minerals such as magnesium, potassium, zinc, and iron. In addition to this, they are also high in antioxidants that help protect your body from damage.
Dairy products are an excellent source of protein and calcium, which is important for gaining muscle mass. Examples include milk, yogurt, cheese, and cottage cheese. Studies show that consuming dairy products may help with weight gain and improve body composition. One cup (240 ml) of whole milk provides around 150 calories, 8 g of protein, and 8 g of fat. Furthermore, dairy products are easy to eat and can be added to a wide variety of dishes.
Fruits are packed with essential vitamins and minerals, as well as fiber. Furthermore, they contain natural sugars that can provide energy for your workouts. Studies show that consuming fruit may help with weight control and improved health. Just one medium banana provides around 105 calories, 1 g of protein, and 3.1 g of dietary fiber. Examples include bananas, apples, oranges, mangoes, berries, and melons. In addition to this, some fruits such as avocados are high in healthy fats that can help increase your calorie intake.
Oils are a great source of healthy fats, which are essential for weight gain. Studies show that consuming healthy fats may help with weight maintenance and improved body composition. Just 1 tablespoon (15 ml) of olive oil contains around 120 calories, 14 g of fat, and 0 g of protein. Examples include olive oil, avocado oil, and coconut oil. Furthermore, they can be easily added to meals or snacks for extra calories and nutrition.
Meat and Fish
Animal proteins such as beef, chicken, turkey, and fish are excellent sources of protein and other essential nutrients. They can be cooked in a variety of ways to make them more enjoyable to eat. Studies addition to this, they contain a range of vitamins and minerals that are essential for proper growth and development. Just 3 ounces (85 g) of cooked salmon provides around 200 calories, 25 g of protein, and 7 g of fat. In addition to this, fatty cuts of meat are also high in calories that can help you gain weight.
Eggs are a versatile and nutritious food that can help you gain weight. They are high in protein and contain numerous vitamins and minerals. Studies have shown that consuming eggs can help with weight gain and improve body composition. Just one large egg provides around 80 calories, 6 g of protein, and 5 g of fat. Furthermore, they can be cooked in a variety of ways to make them more enjoyable to eat.
Potatoes are an excellent source of carbohydrates, vitamins, minerals, and fiber. Studiesrying, baking, and mashing potatoes are all great ways to increase your calorie intake. Just one medium-sized potato (150 g) provides around 60 calories, 3 g of protein, and 4 g of dietary fiber. Furthermore, they are easy to cook and can be added to a variety of dishes for extra calories. In addition to this, potatoes are also high in antioxidants that help protect your body from damage.
Snacking can be an effective way to increase your calorie intake without feeling overly full. Samples of healthy snacks include nuts, trail mix, popcorn, dark chocolate, and fruits. Just 1 ounce (28 g) of almonds provides around 170 calories, 6 g of protein, and 15 g of fat. Examples of healthy snacks include nuts and seeds, nut butter, yogurt, cheese and crackers, fruits and vegetables, and dark chocolate. Furthermore, making your own snacks at home can help you control the ingredients and ensure that they are nutritious.
Protein shakes are an excellent way to increase your calorie intake without having to eat large meals. Shakes are an easy way to get a concentrated dose of proteins and other essential nutrients. Just one scoop of whey protein provides around 115 calories,25 g of protein, and 2 g of fat. They are convenient and have a high protein content, which is important for gaining muscle mass. Furthermore, they can be easily tailored to your individual needs and preferences with a variety of flavors, ingredients, and supplements.
Smoothies are a great way to increase your calorie intake by combining several nutrient-dense foods into one drink. Studies beauty of smoothies is that they are versatile and can be tailored to your individual needs. Just 1 cup (240 ml) of a smoothie made from banana, Greek yogurt, and almond milk provides around 250 calories, 15 g of protein, 8 g of fat, and 33 g of carbohydrates. They can be made with various fruits, vegetables, nuts and seeds, nut butters, dairy products, and protein powder. Furthermore, smoothies can be a tasty way to get in more calories without feeling overly full.
Nut butter is a great way to get in extra calories and healthy fats. They can be added to toast, sandwiches, oatmeal, smoothies, and more for extra flavor and nutrition. Just 2 tablespoons (30 g) of almond butter provides around 200 calories, 8 g of protein, and 18 g of fat. Furthermore, nut butter is high in protein, which is important for gaining muscle mass. Examples include almond butter, peanut butter, cashew butter, and sunflower seed butter.
In some cases, supplements may be beneficial to gain weight. Protein powders are an effective way to increase your protein intake in a convenient and tasty way. Furthermore, weight gainers can be a great option for those who struggle to eat enough food throughout the day. With that said, it is important to talk with your doctor before taking any supplements.
Herbs and Spices
Herbs and spices are great additions to meals and snacks that can enhance their flavor while providing benefits to your health. Studies have found that some herbs and spices, such as ginger, turmeric, garlic, and cinnamon, have anti-inflammatory properties. Examples include cinnamon, cayenne pepper, turmeric, thyme, oregano, garlic, ginger, and parsley. In addition to this, some herbs and spices contain antioxidants that help protect your body from damage.
Gaining weight can be a challenge, but with the right foods, it doesn’t have to be. Eating healthy and nutritious food is key to gaining weight in a healthy way. Foods such as nuts and seeds, nut butter, avocado oil, eggs, potatoes, protein shakes, smoothies, and herbs and spices are all excellent choices for adding extra calories and nutrition to your diet.
Furthermore, supplements such as protein powders and weight gainers can help increase your calorie intake when you are struggling to eat enough food. With that said, it is still important to get most of your calories from whole foods as these are more nutritious.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also gain weight with the help of our weight gain program. Download our Fitness App on Android and iOS to know more about us.