The rule of weight gain is to eat more calories than you usually consume, people who are looking to gain weight slowly should consume an addition of 300 to 500 calories in a day to the originally recommended 2000 a day for women and 2500 for men according to the NHS while people who are looking to gain weight fast should go for additional 700 to 1000 calories daily and the fastest ways to get these calories is to go for foods that are naturally high in calories.
Calories are the basic unit of energy and can be found in all foods and are necessary to maintain healthy bodily functions and basal metabolic rate, gaining weight is as tough as losing it however certain high calorie foods can help you gain weight and add lean muscle and strengthen the bones.
If you are looking to pack more calories, healthy high calorie foods are good options and this can also be accompanied by the right exercise to prevent fats build up and obesity.
What are a high protein and high calorie diet?
High calorie diet or high protein diet is a meal plan with extra calories and protein, this extra calorie helps gain weight and this might be important if you have certain health conditions that increase your body’s needs for protein and calories, this will help you gain weight and have more energy (1).
Healthy High Calorie Foods
Gaining weight might be a bit difficult but it’s not impossible, eating right also should not be stopped, keep track of calories to be consumed each day and below are top 10 healthy weight gain foods.
1. Sweet Potatoes
Sweet potatoes are one of the most eaten foods for weight gain, it contains 116 calories per cup and 130 calories per teaspoon, theses starchy roots vegetables consists of potassium and vitamin C depending on how it’s been cooked, potatoes have high water content which makes them great for weight loss (4).
2. Red Meat
Studies have shown that consuming red meat helps build muscles and gain weight, steak and other red meat should be the perfect choice if you are looking for fast weight gain, each is an excellent source of protein and fat, while it is advisable to limit the intake of meat, leaner cuts of red meat are healthier for the health (5).
3. Oily Fish
Research has shown that oily fishes like salmon, mackerel, tuna, herring, and cod are rich in omega 3 fatty acids and protein which makes it great for weight gain, consuming fish with veggies can greatly improve muscle mass, omega 3 fatty acids are polyunsaturated fats which protect from obesity, inflammation, diabetes, heart disease, and prevents age degeneration muscles loss (7).
Gaining weight or losing weight, avocado is an excellent choice, either way, it contains 234 calories per cup avocados are rich in healthy fats, vitamins K, E, A, C, and B6, magnesium, potassium, and sodium, they are fairly calorie-dense and therefore a great food to help you gain weight (6).
5. Full Fat Yogurt
Full fat yogurt provides the body with protein and nutrients, it’s quite helpful in gaining weight. Full fat yogurt consists of 179 calories per cup, it is loaded with good gut bacteria, calcium and milk protein which helps strengthen your bones, improve immunity and helps fight depression. Flavored yogurt contains added sugar but a full-fat yogurt is more healthy and you can add flavor yourself (8).
A person looking to gain weight should select cheese, cheese is a good source of calcium, protein, and fats which can help you gain lean muscle and strengthen your bones. Cottage cheese is considered to be the best as it’s more loaded with protein and calcium, other cheese to go fo include cheddar, cream cheese, feta, mozzarella, ricotta and, parmesan (9).
Peanuts butter is quite creamy and delicious and makes excellent toppings on your smoothies, bread or bowl, peanuts is high in fats but very healthy and might help reduce the risk of obesity (10).
Peanuts also have high amounts of zinc which according to research is good for the body.
A cup of rice contains about 200 calories which makes it viable for weight gain, it is also a good source of carbs, vitamins, and minerals, the carbs present in rice helps replenish the glucose and glycogen that stores up in the blood cells and muscles, incorporating rice into your vegetables and protein is considered very healthy and beneficial (11).
Legumes like lentils, beans, and peas are moderate in calories, beans are the most consumed in the world after rice, most refer to beans as a tricky food as you can’t be too sure of gaining weight with it, it contains soluble fiber which helps digestion and relieves constipation, there are lot’s of easy ways legumes can be made for a friendly weight gain (12).
10. Chicken Thigh
Chicken thighs and breasts are excellent sources of protein however chicken thigh provides the most fats, it is loaded with protein, vitamin, and mineral. Do not go overboard with the consumption as chicken thigh contains a high amount of saturated fats. The chicken thigh can be eaten with whole grain (rice or quinoa), and leafy greens (13).
How can I gain 10 pounds?
If you want to gain 10 pounds pronto and look healthy with it, you need a simple tip that helps you achieve that, eating high calorie foods alone won’t get this done in a healthy way, below are easy steps to ensure you gain an all over the body weight (2).
- Eat, keep eating even when you are full as crossing the marginal line adds more than the needed calories
- Eat smart, go for foods that are packed full of fats
- Drink smart, beverages that are high in sugar are perfect for rapid weight gain
- The less physical activity the better
- Do not skip meals.
How can I increase my hunger?
An increase in appetite is one of the fastest ways to weight gain as the more hungry you get, the more food you are likely to consume, there are a number of things that might contribute to a decrease in appetite however a couple of steps can be taken to stimulate hunger (3).
- Regular exercise can help stimulate hunger
- Eat foods that you enjoy and change up your menu
- Consider spicing up your meals to make it more enjoyable
- Eat less fiber
- Consider splitting your meal times into smaller portion
- Try drinking some of your calories
Gaining weight quickly and safely is possible with the right diet plan however before embarking on weight gain journey, talk to your doctor or dietitian to get a customized plan depending on your age, medical conditions, sex, and current medications checking out your thyroid level will also play a major role in deciding fat deposition.
Read more on healthy foods for weight gain and weight loss:
- 6 Healthy Foods That Prevents Holiday Weight Gain
- 15 Healthyish Foods to Eat to Gain Weight In Nigeria
- What Foods Burn Fat While You Sleep? Here’s 14 Foods
- 12 Healthy Late Night Snacks For Weight Loss
- 5 Super Benefits Of Using The Ketogenic Diet for Weight loss
- 9 Possible Reasons Why You’re Not Losing Weight
- 10 Effective Ways to Boost Your Metabolism and Lose Weight in 2019