Food for gain weight includes various options that provide essential calories, which are units of energy that we get from what we eat. Information related to calories is usually available on food items, and nowadays, some tools and wearables allow us to find out how many calories we are burning easily. The amount of calories our body takes in depends on different foods; for example, fatty or oil-based foods have more calories, while fruits and vegetables generally have fewer calories. However, some fruits and vegetables are high in calories, such as avocados, dates, mangoes, corn, potatoes, etc.
A well-planned food for gain weight diet is crucial for those looking to increase their body mass without compromising their overall health. Here’s a list of calorie-dense foods that help you to create a diet to increase weight that focuses on nutritious and wholesome foods.
List of calorie-dense foods
1. Nuts & Seeds
Nuts & seeds are rich in high calories which helps you to gain weight easily. Just taking a little handful per day can give you a high amount of calories.
Some nuts contain a good amount of nutrients like protein, vitamins, minerals, and healthy fats whereas seeds are rich in unsaturated fats like PUFA and MUFA.
Examples of Nuts & Seeds –
- Almonds
- Walnuts
- Cashews
- Pecans
- Macadamia Nuts
- Pumpkin Seeds
- Chia Seeds
- Sesame Needs
- Flax Seeds
2. Nut Butters
Most nut butter are best food for gain weight because they contain high calories and protein. Peanut butter is a great example of a nutritious food that provides the perfect balance between healthy fats and protein.
Examples of Nut Butters
- Almond Butter
- Cashew Butter
- Sunflower Seed Butter
3. Rice
Rice should be added to the diet to gain weight as it is a calorie-dense food and also rich in carbohydrates, which are the primary source of energy . If you take a single cup of cooked rice, it provides you 200 calories.
4. Milk
Milk is another effective way of weight gain because there is a mixture of some great nutrients such as proteins, carbohydrates, fats, vitamins, and minerals. The fat in milk can help increase calorie consumption and support weight gain.
5. Oils & Healthy Fats
Oils are the great source of energy and provide the essential fatty acids (A, C, & E) to our body.
Examples of Oils & Healthy Fats
- Olive Oil
- Coconut Oil
- Avocado Oil
- Flaxseed Oil
- Ghee
- Grass-fed Butter
- Eggs
- Tofu
6. Whole Grains
Whole grains are all efficient for gaining weight because it contains complex carbohydrates with essential nutrients.
Examples of Whole Grains
- Quinoa
- Brown Rice
- Oats
- Barley
- Buckwheat
- Millet
- Pasta
7. Dried Fruits
They are calorie-dense, rich in healthy fats and they contain the less amount of water which make them ideal snacks.
Examples of Whole Grains
- Dates
- Prunes
- Raisins
- Apricots
- Figs
8. Avocados
Avocados are high in calories and rich in monounsaturated fats, which are heart-healthy fats. These fats provide a high calorie and fatty acids that support overall growth.
9. Full-Fat Dairy Products
Dairy products can be effective due to their high calorie, protein, and fat. Gaining weight can be achieved by increasing the intake of calories.
Examples of Dairy products
- Whole Milk
- Greek Yogurt
- Cheese (Cheddar, Mozzarella, Feta, etc.)
- Cottage Cheese
- Cream Cheese
10. Fatty Fish
Fish is a good source of high protein and healthy fats and you should add to your balanced diet. They also help in bodybuilding and healthy weight gain as well.
Examples Of Fatty Fish
- Salmon
- Mackerel
- Sardines
- Trout
- Tuna
11. Legumes & Pulses
Legumes are very nutritious as they provide fiber, protein, carbohydrates, vitamin B, iron, and copper whereas pulses are best in dietary fiber, complex carbohydrates, and minerals.
Examples of Legumes & Pulses
- Lentils
- Chickpeas
- Black Beans
- Kidney Beans
- Peas
12. Starchy Vegetables
It contains complex carbs and it is like a key to fuel your body during workouts and keep your energy levels balanced at the full length of the day.
Examples of Starchy Vegetables
- Sweet Potatoes
- Potatoes
- Butternut Squash
- Yams
- Corn
13. Coconut Products
Coconut milk provides a high level of calories and fats. If you take coconut milk with a carbohydrate-rich diet, it will help you a lot in gaining weight. Coconut cream is also a high-calorie food.
14. Dark Chocolate
If dark chocolate is taken in large quantity, it will definitely help you for weight gain due to high energy-dense.
15. Red Meats
Red meat contains essential nutrients such as leucine and creatine that help boost muscle mass and are a great source of protein and saturated fat that promote weight gain.
Tips for increase calorie intake without compromising on nutrition
When increasing your calorie intake, it’s also important to ensure that you don’t ignore the nutritional needs of your body. Here are some tips that will help you boost your calories without having to sacrifice nutrition.
- Choose Nutrient-Dense Foods: Including high-quality, nutrient-dense foods in your diet is a good strategy. This will meet your body’s nutrient requirements and help you successfully achieve your weight gain goals.
- Add healthy fats: As we all know, fats play an important role in weight gain. Adding options like olive oil, coconut oil, ghee, and fatty fish like salmon to your diet can be beneficial.
- Eat protein-rich food: Legumes, pulses, and eggs are good sources of protein. Adding them to your diet will increase your calorie intake and also promote muscle growth.
- Drink your calories: Apart from food, some beverages can also help you gain weight. For instance, homemade protein shakes are full of sugar, which contributes to high calories.
- Use Caloric Additives: If you incorporate caloric additives into your diet, you can gain weight quickly. For instance, you can add walnuts and almonds to your salad and also pour oil into your soups.
- Eat Larger Portions: Increase your meal portions and ensure that every meal you take contains the right quantities of protein, carbohydrates, and fats.
- Don’t Skip Meals: Skipping meals can disrupt your diet plan, so make sure you have your three meals at the right time and don’t skip any.