Losing weight can be a struggle, but bulking up as well as gaining muscle mass can be even harder. If you want to gain weight healthy and quickly, then you definitely want to add these high in calorie foods to your diet.
This article provides a list of 20 high in calorie foods, and they all contain beneficial nutrients too.
1. Milk
Milk provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals. If you are trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown that drinking milk after a workout can help you add muscle when combined with weightlifting.
2. Rice
Rice is a convenient, low cost carb source. A cup of rice contains about 200 calories, 44 grams of carbs, and very little fat and it is also a good source of carbohydrates, which can help you to gain weight. Rice is also calorie-dense, this means that a single serving may provide a lot of calories. This can help you to consume more food.
3. Red meat
Red meat is a high-protein food that can help you gain muscle mass and weight. It contains leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats are high in protein and fat, both of which contribute to weight gain.
4. Nuts and nut butters
Nuts and nut butters are perfect choices if you want to gain weight. Pretty much all of them are filled with good calories, proteins and healthy fats. Just one small handful of raw almonds contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats. They are also very calorie-dense. Just take two handfuls per day as a snack or add them to salads or other dishes.
5. Protein shakes
Protein shakes can help a person to gain weight easily and efficiently. Research suggests it’s a lot easier to drink calories than eating them. A shake is most effective at helping to build muscle if consumed within two hours after a workout. However, you should avoid store made protein and mass gainers, as these often contain a lot of sugar and almost no nutrients.
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6. Whole-grain breads
Whole grain breads can be effective in gaining weight, especially when combined with a good protein source. You can make some very simple, high calorie, and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese. Whole grains provide more minerals, vitamines, and fiber than refined.
7. Potatoes and starches
Starch foods such as potatoes and corn are a very easy and a cost-effective way to add in extra calories. Not only do potatoes and other starches add carbs and calories to help you gain weight, they also increase your muscle glycogen stores. Many of these starchy foods contain carbohydrate sources that also give essential nutrients and fiber, as well as resistant starch, which can aid in the nourishment of your gut bacteria.
8. Salmon and oily fish
Fatty fish like salmon and oily fish are excellent sources of protein and important healthy fats. They contain omega 3 fatty acids and are high in calories. Just one 6-ounce filet of deboned wild sockeye salmon provides around 250 calories, 37 grams of high quality protein and 12 grams of healthy fats, helping you build muscle or gain weight.
9. Avocados
Avocados are rich in calories and fat, as well as some vitamins and minerals. They are fairly calorie-dense. You can eat avocado in your main meal, sandwiches, and other dishes that are essential for weight gain. Just one large avocado provides around 322 calories, 29 grams of fat, and 1 grams of fiber.
10. Dried fruits
Dried fruits can be very beneficial for weight gain. They are packed with calories, healthy fiber, and antioxidants. With one-quarter cup of dried cranberries containing around 13 calories. It’s an easy way to add nutrients and calories to your diet. You can also make your own dried fruits at home.
11. Whole eggs
Whole Eggs are one of the healthiest muscle-building foods on the planet. They are full of high quality proteins and healthy fats. That’s why eggs definitely belong on the list of high in calorie foods. It is important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in yolk. Eggs are one of the most popular foods to help gain weight.
12. Olive oil
Olive oil is very high in calories and should also be on the list of high in calorie foods. It is a source of good vegetable fats. It can be used in different ways. You can use it as a dressing for a salad, or as a preparation product when baking. Other oils that are also good to use: avocado oil and peanut oil.
13 Pasta
Pasta is a very popular food to gain weight. Pasta can be very high in calories and carbohydrates, making it very helpful with healthy weight gain. If you want to go for whole-wheat pasta, you’ll need to eat slightly more to gain weight. A cup contains just 174 calories in comparison to white pasta that contains 221 calories per cup.
14. Full fat yoghurt
Full fat yogurt is one of the top high in calorie foods and good source if you want to gain weight healthy and fast. It has a great nutritional profile, including a well balanced mix of protein, carbs, and fat. You should eat full fat yogurt to get the best results.
15. Dark chocolate
Yes dark chocolate is on the list of healthy foods. Just like avocado is a good source of antioxidants. Dark chocolate contains a variety of vital minerals like magnesium and copper. It provides important vitamins such as vitamin A, vitamin B12, vitamin D and vitamin E. You can have roughly 10 to 15 grams of dark chocolate a day. It is best to choose chocolate with a cocoa content of at least 80% cacao.
16. Healthy cereals
A breakfast of healthy cereals is a good start of the day and a good source of carbs, calories, and nutrients. While processed, high-sugar cereals should be avoided. Healthy versions, such as oatmeal cooked with whole milk, can be an excellent carb source to include in your diet. Cereals and oats also provide important nutrients including fiber and antioxidants. Granola is a calorie-dense cereal with dried fruit, and nut combination.
17. Cheese
Cheese is a very good source of protein and rich in healthy fats. It is high in calories and fats. Just 1 ounce of cheddar cheese has 110 calories and 7 grams of protein. However, cheese is also rich in salt. And that is something to keep in mind. Adding some feta or Parmesan to the salad every now and then is a great way to provide your body with extra energy.
18. Quinoa
Quinoa is high in fiber and high-quality protein. It contains more protein than any other grain while also packing in iron and potassium. It is a good source for gaining weight healthfully.
19. Chicken
A lot of bodybuilders include chicken in their diet, because if very rich in protein. In fact, it is one of the highest protein foods for weight gain and building muscle. Chicken like thighs, drumsticks and wings have more calories, which make them better if you want to gain weight. Overall, chicken is a great addition to your diet.
20. Bananas
Bananas also deserve a spot on the list of high in calorie foods. They are an excellent food to help you increase calories quickly. They are a good source of carbohydrates and give you instant energy. Adding bananas to your oatmeal or a smoothie with full fat yoghurt will help you to gain weight
Conclusion
Gaining weight is not only about the end result, but also towards a healthier life. Try to keep track of your eating behavior and build it up with small steps. Change your eating habits and do this with healthy high in calorie foods. Combine it with strength training so that you will gain weight in a healthy way by muscle mass growth. Give your body time to change! Weigh yourself regularly to see your progress, but no more than once a week. Enjoy the investment in your health and don’t be too hard on yourself.
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