Calories are the basic essential of every food either you are trying to gain weight or lose weight and research has shown that for some gaining weight is just as difficult as losing weight however some certain foods are packed full with the right nutrient and calories to help you gain weight with less hassle but it’s important to know which of these foods are high in calories and help you add muscle as well.
The number of calories your body needs to gain fat in a day depends on factors like gender, age, and mass lean muscles, it is vital to stick to foods that help you gain weight but still considered healthy and nutritious.
It is paramount to know your required calorie count before consuming high-calorie foods in large quantity, below are 11 high-calorie foods that help you gain healthy weight.
How Many Calories Do I Need To Gain Weight?
Calories are the basic unit found in all foods and either you are trying to gain little or excess weight then it’s necessary to be informed on how much of these calories you need 3,500 pounds equals about 1 pound of fat so you will need 3500 calories in a day gain 1 pound, but it is advised to stick to an average 2000 calories in a day to help maintain a healthy fat.
Learning the right way to gain weight is very important so as to avoid becoming obese.
High-Calorie Foods to Gain Healthy Body Fat
These are convenient foods with low carb source to help you gain weight, and also help you stimulate your muscle fat.
1. Rice
Rice is one of the top low carb sources for adding weight, one cup of cooked rice gives 100 gram which means 130 calories and as a cereal grain, it is a widely consumed food for mostly west Africans and eating the right amount will help gain weight (1). Rice also varies in grain size and color but all are high in calorie and the brown grain is more nutritious.
2. Red Meat
Red meat comes with a calorie count of 176 with 20 grams of animal protein and 10 grams of fat (2), lean red meats contain fewer calories but both lean and fatty types of meat come with lots of protein and fats which makes the calorie count be on the high side, it is best to go for meats like chicken, pork, beef, or lamb for more nutrients.
3. Potatoes
Potatoes are an excellent source of weight gain and also it’s proteinous which makes it healthy for gaining weight, it is a good choice when it comes to gaining weight but not excessively, it contains fat insulin which stimulates lean muscles (3), there are different recipes to making and enjoying potatoes and whichever way you tend to make it, the calorie is still high.
4. Salmon And Oily Fish
Salmon and oily fish is an excellent source of protein, a serving is 3.5 ounce when cooked and also consists of omega 3 fatty acid which is a basic unit for protein. The right calories for gaining weight can be found in fatty fishes like mackerel, herring, lake trout, sardines, and tuna (4).
5. Whole Grain Bread
Just like rice, whole grain bread contains a high amount of calories to make you fat, it provides energy too and strengthens lean muscles, whole grain bread are healthy, unlike refined grains, whole grain bread keeps you full for a very long time so gaining weight with it requires adding it to your daily diet routine (5).
6. Avocados
Avocadoes serve lots of benefits, both in losing weight and gaining weight, it’s is high in fats but it’s monosaturated fats which are good and healthy fats for the body. avocados have lots of calories and adding them to your daily diet can help you gain healthy fats (6), (7).
7. Dark Chocolate
Dark chocolate contains saturated and monosaturated fats, which is best if consumed in moderation, to keep from adding excess fats and also dark chocolates can fuel one’s energy level as it’s high in sugar. Dark chocolates are also beneficial in proving the right mineral and antioxidant to the body (8).
8. Cheese
Many believe low-fat cheese might help you lose weight as it contains calcium but the truth is you can actually gain lots of fat with cheese so eating low-fat cheese contributes to weight gain but it is a very healthy way to gain weight and build muscle (9).
9. Eggs
Eggs contain protein and help build muscle with the right fat and other healthy nutrients, eating one or two eggs in a day is also recommended if you are trying to add weight to your waistline. Eggs also boost one’s metabolic activity and the most fat is derived from the yolk (10).
10. Milk
Drinking milk especially at a high rate can make you fat, all type of milk will lead to fats and also milk is an excellent source of protein and nutrients, and milk is also a very important type of dietary for the body (11). The whole milk contains the highest level of calorie with 8 grams of fat per serving.
11. Full Fat Yogurt
Yogurt is incredibly healthy and essential for heart and body health but you can gain a considerable amount of fats if consumed regularly, and also if yogurt is stuffed with other fats gaining foods like dried fruit or grains, you tend to gain more fats (12). Full fat yogurt is also high in sugar which makes it unhealthy to anyone with signs of diabetics.
Can I Eat Healthy And Gain Weight?
Healthy eating is very important if you plan to gain weight and still stay fit and healthy, planning your meals are essential and keeping track of the calories your body needs will help prevent becoming unhealthy.
Eating too many calories can cause the healthy to suffer and other issues like overweight and obese and fewer calories consumption can also lead to being underweight and weaken immunity hence why it’s vital to plan a healthy weight gain.
Minimum calories of 2000 per day would give you strength and help you exercise properly but if you plan to exercise extensively then you should increase your calorie count but stick to the healthy carbs.
If you plan to gain weight and maintain it then it’s also vital to keep a track of your weight, inch, and eating habit, track your progress and set targets for each month pound gain. Muscle building exercise will also help you stay on track and build those fats fast.
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