oil Jesse Feder, Clinical Dietitian, says, “The highest calorie food by volume is oil. This includes avocado oil, vegetable oil, canola oil, grape seed oil, etc. Other high-calorie foods include red meats, full fat dairy, avocados, and nut butters.
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, to build muscle mass. However, you should aim for consistent strength training to prevent increasing fat mass. Including these weight-gaining foods in your diet also helps boost your stamina and energy levels. Here’s a list of the top 21 weight-gaining foods that you can include in your diet. Check it out!
21 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, etc. Other high-calorie foods include red meats, full fat dairy, avocados, and nut butters. Snacks that are high in calories 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 a great choice to gain weight. Two tablespoons of peanut butter contain 191 calories, 7 g of protein, 16 g of fat, and 7 g of carbohydrates (1).
Peanuts are rich in protein and contain all the 20 amino acids that strengthen the immune system and build stamina (2).
Having any type of nut butter every day as a snack or with slices of fruits does not lead to significant weight gain. But, its regular consumption can offer you better weight control (3).
Stylecraze Says Blend peanut butter into smoothies or add it as topping on your breakfast cereal/porridge to increase your consumption.
2. Full-Fat Dairy
Full-fat milk is the best, whether you are trying to lose or gain weight. When you are trying to gain weight, you benefit from the healthy fats, minerals, and protein present in whole or full-fat milk.
One cup (244 g) of whole or full-fat milk gives 149 calories of energy, 8 g of protein, and 8 g of fat (4).
Full-fat milk with a protein supplement or whey protein powder and fruits (like banana or berries) makes for the best high-calorie smoothie to gain weight, build muscle mass, and improve muscle recovery (5), (6).
A study conducted at McMaster University (Canada) found that milk-based proteins are better for the development of muscle mass than soy-based proteins (7).
3. Banana
Bananas are loaded with dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats (8).
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 (8).
You can have a banana with a cup of milk and a few nuts for a power-packed breakfast or make a smoothie with the same ingredients and have it before working out. Here are more breakfast ideas to gain weight.
4. Meat With Marbling And With Skin
Animal protein is among the best sources of protein. Meat that is marbled with fat and still has its skin is one of the best choices if you want to gain weight without affecting your health. This type of meat plays an important role in a nutritious diet as it contains beneficial fatty acids. It contains more oleic acid and less stearic acid, which has a positive effect on your health (9).
As per another study, the high oleic acid content in beef may be able to reduce the risk of cardiovascular diseases. Since highly marbled meat (like Wagyu and Hanwoo beef) does not increase LDL cholesterol, you can add it to your diet for weight gain (10).
5. 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. Studies show that the intake of carbohydrate-rich foods along with protein supplements helps build muscle mass (11).
Consume boiled, baked, or roasted potatoes to get the best out of its nutrients.
Stylecraze Says Mash boiled potatoes with butter/ghee/mustard oil and sprinkle some salt and pepper for a delicate yet delicious side to pair with your meats and greens.
6. Rice
Rice is a cost-effective way to add more calories to your plate.
100 g of white rice provides 130 calories of energy and 28 g of carbs with a very little amount of fat (12).
A study conducted on Japanese factory workers found that consumption of white rice over a period of 1 year helps to gain 3 kg of weight (13).
When you are in a hurry, just microwave a bowl of rice with some curry. It adds bulk to your diet and is quite satiating.
7. Salmon And Oily Fish
Salmon and other oily fishes are good sources of protein, which helps increase muscle mass and aid weight gain.
100 g of salmon gives 142 kcal of energy along with 20 g of protein and 6 g of fat (14).
A study conducted in Korea found that consuming fish with vegetables can help improve muscle mass (15).
Consume 1-2 pieces of fish per day with leafy greens and nuts to gain weight or lean muscle fast. Include a salmon or oily fish steak in your lunch or dinner along with hot rice to make it more palatable.
8. Homemade Protein Smoothies
Protein smoothies are loaded with nutrition and do not contain artificial sweeteners and taste enhancers. You can have them for breakfast, lunch, dinner, or as a pre– or post-workout meal.
Studies have found that taking protein supplements with resistance training helps build muscle mass and, thus, gain weight (16).
Here are a few quick homemade protein shake ideas:
Peanut Butter Protein Shake – 2 tablespoons peanut butter, 1 cup full-fat milk, and 1 banana.
– 2 tablespoons peanut butter, 1 cup full-fat milk, and 1 banana. Chocolate And Apple Protein Shake – 2 scoops chocolate protein powder, 1 cup soy milk/almond milk, and 1 apple.
– 2 scoops chocolate protein powder, 1 cup soy milk/almond milk, and 1 apple. Banana And Almond Protein Shake – 1 large banana, ½ cup yogurt, ½ cup milk, and 2 tablespoons almond powder.
9. Full-Fat Cheese
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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 (17). 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.
10. Dry Fruits And Berries
Dried fruits like dried coconut and raisins are loaded with calories, carbohydrates, and healthy fats (18). Consume a handful of dried fruits as a pre- or post-workout snack or add them to smoothies and breakfast bowls.
Dates are a great satiating and instant energy-giving food. One pitted date (24 g) provides 67 kcal of energy and 18 g of carbs with vitamins and minerals (19).
Fresh dates are loaded with simple sugar, which replenishes energy and revitalizes the body (20).
Eat 3-4 dates when you are hungry or as a pre-workout fruit to boost your energy levels during a workout.
You can also include cranberries, blueberries, raspberries and strawberries in your diet as they have several nutrients and phytochemicals. They can improve your blood sugar levels, cholesterol levels, and blood pressure. Thus, they may help in preventing and managing diabetes (21). Though there is no direct study that suggests berries aid gain weight, they may help you in doing so without increasing metabolic syndrome.
11. 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.
12. Avocado
Avocado is a rich source of energy. Thus, it helps you gain weight when combined with proper foods. 100 g of avocado offers 160 calories of energy and 15 g of fat (22).
Have an avocado smoothie or sliced avocado on whole wheat bread for breakfast. You can also make guacamole and have it with your meals.
13. 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 (23).
14. Tahini
Tahini is a sesame seed paste that is popularly used in Mediterranean foods like hummus and baba ganoush.
Scientists have found that sesame seeds are loaded with antioxidants and healthy fats that have antihypertensive properties. The lignans in sesame seeds also have anti-inflammatory and immunity-strengthening abilities (24).
15. Full-Fat Yogurt
It is loaded with good gut bacteria, calcium, and milk protein that help improve your immunity, strengthen your bones, and offer the benefits of consuming good-quality dairy fat (26).
Consume 1-2 small bowls of yogurt per day. You can increase the amount if your body can tolerate it. Add it to salad dressings, smoothies, and shakes.
16. 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 (27).
Have mung bean sprouts for breakfast or consume Bengal gram salad or lentil soup.
17. Whole Grain Cereal Bars
Whole grain cereal bars are calorie-dense (high in calorie content) snacks that can be enjoyed both before and after a workout.
The nuts and cereals found in these bars provide instant energy, and the calories in them help increase weight.
You can also make homemade cereal bars by mixing dry fruits with honey or maple syrup. Have them as a snack or post-workout nutrition.
18. Dark Chocolate
Dark chocolate is a high-calorie bittersweet delight. It is a rich source of antioxidants (28).
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 ultimate soul-comforting food to gain a few extra pounds.
19. 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 (29).
Hummus can be taken as a high-calorie snack for weight gain when combined with baked chips, nachos, or sautéed veggie sticks.
20. Chicken Thigh With Skin
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.
Consume leafy greens and whole grains (quinoa or rice) along with your chicken thigh meal. Do not go overboard as chicken thighs contain a high amount of saturated fats.
21. 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 calorie-rich snack 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.
Infographic: Tips For Gaining Weight The Healthy Way If you want to gain some weight, then doing it the healthy way is very important. From genetics to underlying medical conditions, there are several reasons for being underweight. But, with some effective tips and the right diet, you can achieve a healthy weight. Click on the infographic below to learn some tips for gaining weight.
Conclusion
Gaining weight may be difficult, but it is not impossible. Consume the foods mentioned in this list, add resistance training or strength training to your workout routine, and remain stress-free. You will soon start gaining lean muscle and the right amount of fat. Take care!
Frequently Asked Questions
How can I eat 4000 calories a day?
If you want to consume 4000 calories a day, it is advisable to include healthy fats and healthy calorie-laden foods like avocado, clarified butter, and full-fat dairy. Try avoiding any junk or processed foods. You also may increase intake of fresh fruits and vegetables and go for lean meat as well.
How many calories do I need to gain 5 kg?
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You gain about 1 kilo a week for every 1000 calories added. Hence, you may need to add 1000 calories extra per week to gain 5 kilos in a period of 5 to 6 weeks.
Are eggs good for weight gain?
Yes, eggs are a good choice for weight gain. They are packed with protein and can be easily incorporated into the diet.
Do oats with milk increase weight?
Yes, oats with milk can help with weight gain. However, ensure you mix oats with full-fat milk.
How many calories do you burn sleeping?
One will burn approximately 50 calories per hour while sleeping. However, this count can vary from person to person.
Key Takeaways Peanut butter, full-fat milk, banana, potato, rice, oily fish, and cheese are high-calorie foods that help you gain weight.
Homemade protein smoothies are packed with nutrition and contain no artificial sweeteners. So, you can have it as a workout meal.
Along with these foods, adding resistance and strength training will also help gain lean muscles.
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Smoothy Slim
Photo: Alena Shekhovtcova
