20 High-Calorie Foods For Quick Weight Gain

20 High-Calorie Foods For Quick
Weight Gain

Gaining weight is as difficult as losing it. But certain high-calorie, healthy foods will help you gain weight by adding muscle and strengthening bones. These products also regulate hormones, reduce stress, increase immunity, and increase stamina. Here is a list of 20 foods for weight gain. Keep on scrolling!

20 products for quick weight gain

  1. Peanut Butter

Peanut butter has a creamy taste and contains all 20 amino acids – the building blocks of protein. The fat in peanut butter is good for health and helps a person gain weight and muscle mass.

  1. Full milk

60 calories / 100 g; 146 calories / 1 cup; 9 calories / 1 tbsp. l
Whole milk provides energy, is a good drink before exercise (with a banana and a few berries), and helps strengthen bones. When gaining weight, you will benefit from the healthy fats, minerals, and proteins found in whole or fat milk.

  1. Banana

200 calories / 100 g; 89 calories / 1 cup (250 ml); 25 calories / 30 g.
Bananas are rich in fiber, potassium, protein, vitamins A, C, and folate, as well as healthy fats. Consuming 1-2 bananas per day will fill the body with energy, help develop stamina, and strengthen bones.
You can eat a banana, some nuts and drink a glass of milk for a rich breakfast, or make a cocktail of the same ingredients and drink it before your workout. Here are more breakfast ideas to gain weight.

  1. Homemade Protein Smoothies

455 calories / 1 serving; 113 calories / 1 cup.
Protein smoothies are nutritious and contain no artificial sweeteners or flavor enhancers. You can drink them for breakfast, lunch, dinner, or as food before or after training.

Here are some quick homemade protein shake ideas:

Protein shake with peanut butter – 2 tbsp. l peanut butter, 1 cup of skim milk and 1 banana.
Chocolate and apple protein shake – 2 tbsp. l chocolate protein powder, 1 cup soy/almond milk, and 1 apple.
Banana-almond protein shake – 1 large banana, Β½ cup yogurt, Β½ cup milk, and 2 tbsp. l almond protein powder.

  1. Cheese

402 calories / 100 g; 455 calories / cup (250 ml); 68 calories / 1 tbsp. l
Cheese is a high-calorie dairy product. Cheddar cheese, feta cheese, mozzarella, ricotta, and parmesan are rich in protein and calcium, which will help to gain muscle mass and strengthen bones.

  1. Red meat

170-213 calories / 100 g; 70-150 calories / 1 tbsp. l
When it comes to building muscle, red meat is the best source of animal protein. Red meat contains leucine (an amino acid) and dietary creatine, which stimulate protein synthesis to build muscle.
Red meat is also a rich source of vitamin B12, which is essential for the synthesis of proteins, hormones, DNA, blood cells, and neurological functions.
You can eat different types of red meat, such as pork belly, lamb chops, steak, ham, pork tenderloin, beef jerky, and minced beef/pork with leafy greens for the most benefit.

  1. Potato

77 calories / 100 g; 116 calories / cup (250 ml); 130 calories / 1 tbsp. l
These starchy root crops are saturated with vitamin C and potassium, and the glycemic index and calorie content of the dish change depending on the method of cooking potatoes.
Eat boiled, baked, or fried potatoes to get the most out of your nutrients.

  1. Whey protein

352 calories / 100 g; 99 calories / 1 ounce; 37 calories / tablespoon
Whey protein powder is one of the best protein powders for building muscle. This protein supplement helps increase strength and stamina in those who exercise regularly.
Whey protein powder combined with strength training will help you gain lean muscle without fat.

  1. Avocado

160 calories / 100 g; 156 calories / Β½ avocado.
If you want to gain weight, use avocados. If you want to lose weight, use avocados! Avocados are rich in healthy fats, vitamins K, E, A, C, and B6, magnesium, potassium, and sodium.
Eating one avocado per day will help strengthen your immune system, increase energy levels, and make your skin radiant.

  1. Fatty fish

206 calories / 100 g; 367 calories / Β½ filet.
Fatty fish such as salmon, mackerel, tuna, herring, and cod are rich in omega-3 fatty acids and lean protein.
Omega-3 fatty acids are polyunsaturated fatty acids (PUFAs) that protect against heart disease, obesity, diabetes, inflammation, neurodegeneration and prevent muscle loss with age.
The study showed that consuming 1-2 pieces of fish per day with leafy greens and nuts contributes to weight gain and rapid muscle building.

  1. Tahini

592 calories / 100 g; 89 calories / 1 tbsp. l
Tahini is a sesame seed paste that is widely used in Mediterranean foods such as hummus. Sesame seeds contain antioxidants and healthy fats with antihypertensive properties. Lignans in sesame seeds also have anti-inflammatory and immunity-enhancing properties.
Add 2-3 tbsp. l Tahini in salad / mashed potatoes and a tasty meal, which will also help you gain weight.

  1. Yogurt

61 calories / 100 g; 149 calories / cup (250 ml); 17 calories / 1 tbsp. l
Like fat milk, fat yogurt is useful when it comes to weight gain. It contains beneficial intestinal bacteria, calcium, and milk protein, which strengthen the immune system and bones.
Research has shown that consuming yogurt helps fight depression. Add yogurt to salad dressings, smoothies, and smoothies.

  1. Chicken

245 calories / 100 g
If you are looking for junk food for weight gain, try chicken thighs instead of breasts. Chicken thighs are filled with protein, vitamins, and minerals.
Eat leafy greens and a source of whole grains (quinoa or rice) with chicken.

  1. Rice

130 calories / 100 g; 205 calories / cup (250 ml); 36 calories / 1 tbsp. l
Rice is a good source of carbohydrates, vitamins, and minerals. Carbohydrates present in rice help replenish glucose and glycogen stores in the blood, cells, and muscles.
As a result, you will feel less tired and active throughout the day. Studies have shown that eating rice helps significantly increase weight and improve quality body composition.

  1. Mango

135 calories / mango; 65 calories / 100 g; 107 calories / cup (250 ml).
Mango is not only a delicious and sweet fruit, but also high-calorie, and also contains dietary fiber, fructose, vitamins, and minerals. Fruits have anti-cancer, anti-inflammatory, and antioxidant properties.

  1. Vegetable oils

902 calories / 100 g; 1849 calories / cup (250 ml); 117 calories / 1 tbsp. l
Healthy fats and oils, such as olive oil, avocado oil, and sunflower oil are good for your health. They contain polyunsaturated fatty acids, which help reduce inflammation and stress in the body.
Healthy fats and oils are high in calories and can be used to improve the taste of any food. Add them to salad dressings or use for frying and grilling.

  1. Legumes

116 calories / 100 g; 230 calories / cup (250 ml); 14 calories / 1 tbsp. l
Legumes, such as lentils, beans, and peas, have moderate calories but are excellent sources of vegetable protein. This is especially useful if you are a vegan or vegetarian.
In addition to helping to build lean muscle mass, legumes also help control blood pressure and cholesterol.

  1. Dried fruits and nuts

359 calories / 100 g.
Dried fruits and high-calorie nuts contain fruit sugar, proteins, and healthy fats. Eat a handful of dried fruits as a snack before or after your workout, or add them to smoothies and cereals for breakfast.

  1. Dark Chocolate

546 calories / 100 g.
Dark chocolate is a high-calorie bittersweet treat. Chocolate is a rich source of antioxidants and a good antidepressant.
Add dark chocolate to homemade protein shakes, peanut butter sandwiches, or milk. Get creative and use this treatment to gain a few extra pounds.

  1. Pasta

124 calories / 100 g; 174 calories / cup (250 ml).
Whole wheat flour or pasta will also help you gain weight. Make a delicious high protein pasta using pieces of chicken/mushroom/soy. Add some red or white sauce, some vegetables, and Italian herbs, and you’re done.

Here are the top 20 weight loss foods you can include in your diet. However, you should know how many calories you need to consume daily to gain weight.

How many calories to consume per day to gain weight?

Consume at least 500 kcal per day more than you need to maintain a healthy weight to get better. However, it is recommended that you speak with your doctor or nutritionist to get an individual plan based on your age, gender, health status, medication, etc.
Now take a look at the following tips to speed up weight gain.

Tips to gain weight fast

Along with proper nutrition, you should also remember the following:
Test your hormone levels: hormones play an important role in fat deposition. Check your thyroid before starting a weight gain program. The right approach to the problem will help you achieve results faster.

Strength training is required: lift weights to gain muscle mass. Get a gym membership or buy dumbbells to start your strength training. You will see results in just a few weeks if you also adhere to good eating habits.

Do not panic: panic will not give you any results. From this, you will only lose more weight. Be patient, continue to eat healthy foods for weight gain, and exercise.

Talk to your trainer: keep your trainer informed of what you want to achieve, this will help him plan your exercises.
Gaining weight can be difficult, but it is not impossible. Eat the foods mentioned in the list, add strength training to your life, and worry less. You will soon begin to gain muscle mass and the right amount of fat. Take care of yourself!

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