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Foods to gain weight quickly and safely

List of foods to gain weight | foods to gain weight for females | foods to gain weight healthy | foods with calories to gain weight | foods to gain weight for males |


There are many ways that people can gain weight. The simplest strategy is to consume more calories overall while emphasising a diverse diet. It is possible to combine this greater calorie intake with enough protein and exercise for people who wish to especially gain muscle.




List of foods to gain weight

  • Rice

  • Butter and Parmesan cheese

  • Broccoli and cheese

  • Scrambled eggs

  • Toasted sesame seeds, peanuts, or cashews

  • Nuts and nut butters are delicious, high calorie treats. They’re great for you and easy to add to many different snacks or recipes.

  • Red meat is an excellent source of protein that will help you gain muscle. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fattier the meat, the more calories you’ll take in.

  • Healthy starches are a great way to get important nutrients and fiber, boost your calorie intake, and increase your muscle glycogen stores.

  • Potato (add sour cream to potatoes)

  • quinoa (add grated cheese to quinoa)

  • oats (use dairy or soy milk instead of water in your oatmeal or other hot grains)

  • corn

  • buckwheat

  • potatoes and sweet potatoes

  • squash

  • winter root vegetables (add healthy fats like olive or avocado oil to roast your vegetables)

  • beans and legumes (add hummus to whole grain bread or crackers)

  • Salmon and oily fish

  • Dried fruit is packed with calories, healthy fiber, and antioxidants (raisins, dates, prunes, and others)

Foods to gain weight for females

The structure of women differs from that of men. Their metabolic activities are also diverse. Therefore, a diet plan to acquire weight needs to be created in that manner. Women's weight gain meal plans must include the following foods:

  • Whole Milk

  • Dried Fruits

  • White Rice

  • Red Meat

  • Dark Chocolates

  • Whole Grain Cereals

  • Cheese

  • Butter

  • Olive Oil

  • Peanut Butter

  • Potatoes and Starch

  • Dates

  • Ginger

  • Dry Fruits

  • Whole Eggs

  • Fatty and Oily Fish

  • Chicken Breast

  • Banana

  • Avocados

  • Mango


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Foods with calories to gain weight healthy lifestyle


Smoothies

You can try a few of these tasty variants. If you have a lactose allergy, you can combine each with 2 cups (470 mL) of soy milk or dairy milk. Both are healthier than other non-dairy milks in terms of nutrients and calories.

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  • Vanilla blueberry shake

  • Super green shake

  • Chocolate banana nut shake

  • Vanilla berry shake

  • Chocolate hazelnut shake

  • Caramel apple shake

Each of these smoothies has 400 to 600  calories, a lot of protein, and other essential vitamins and minerals. There are lots of mouthwatering protein smoothie recipes. Avoid the majority of commercial varieties because they may have extra sugar and aren't as healthy.


Milk

For decades, people have used milk to gain weight or build muscle. In addition to being a healthy source of calcium and other vitamins and minerals, it offers a decent mix of proteins, carbohydrates, and fats.

Milk is a good source of casein and whey proteins for those looking to gain muscle mass. It can also help you gain muscle when mixed with weightlifting, according to research.

Compared to other protein sources, it can result in more mass increase.

If you're exercising, try consuming one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or both before and after. Another excellent method to include milk in your diet is through milk smoothies.


Foods to gain weight for males

Eat enough food and the correct kinds of food to gain weight, regardless of your weight status—whether you are underweight or just sick of being the tiny guy at the gym. Although some people find it difficult to gain weight, the procedure does not have to be difficult.

  • Eat More Often to Gain Weight

Fats
  1. Plant-based oils, 1 tablespoon = 120 calories

  2. Olives and avocado, 10 olives or 1/2 cup avocado = 120 calories

  3. Nuts, seeds, and nut butters, 1/4 cup nuts or 2 tablespoons peanut butter = 170 calories

  4. Full fat cream and cheese, 2 tablespoons cream or 1 oz cheese = 100 calories

Carbs
  1. Natural sugars like maple syrup, honey, agave, and molasses, 1 tablespoon = 60 calories

  2. Whole-grain muffins, pancakes, and waffles, 1 large = 175 to 200 calories

  3. Dried fruit, 1/4 cup = 100 calories

Proteins
  1. Whole milk dairy products like yogurt and milk, 1 cup = 150 calories

  2. Protein powders, 1 scoop = 120 calories

  • Cook With Healthy Fats to Gain Weight

  • Use Toppings, Sauces, and Add Ons to Gain Weight

  1. Top your food with cheese, seeds, nuts, and avocado

  2. Use mayo on sandwiches and in dips

  3. Use cream based sauces

  4. Drizzle maple syrup or honey on your toast or pancakes

  • Get Protein At Every Meal to Gain Weight

  1. Add protein powder to your foods like oatmeal, mashed potatoes, baked goods, pancakes, or glass of milk.

  2. Swap your sour cream for greek yogurt

  3. Switch to whole grain or protein pasta

Foods to gain weight naturally

  • Eat a lot of proteins: Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat. If you're trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 - 2.2 grams of protein per kilogram). High protein foods include meats, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.

  • Eat Repeat Eat: Eat at least 3 meals per day and make sure to eat plenty of fat and carb.

  • Energy Dense Food for weight gain: Eat a lot of energy-dense food. Add a lot of spices, condiments, and sauces so that the food becomes tasty and you can take more of it. Energy-dense foods are

  1. Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.

  2. Dried fruit: Raisins, dates, prunes, and others.

  3. High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.

  4. Fats and Oils: Extra virgin olive oil and avocado oil.

  5. Grains: Whole grains like oats and brown rice.

  6. Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.

  7. Tubers: Potatoes, sweet potatoes, and yams.

  • Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

  • Weight Lifting Exercise: Lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

  • Eating Snack Before Bed: Squeeze in an additional meal or snack whenever you can, such as before bed.

  • Large Bowl: Use large plates if you are trying to get in more calories, this will increase the intake of good nutrients helps the body to increase weight gain faster.

  • Good sleep: Sleep is very important for muscle growth.

  • Mix Food Items: If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.

  • Don't smoke: Smokers usually experience weight loss. Quitting smoking can lead to weight gain.

  • Milk: Drink milk and weight gainer shakes that are rich in proteins, carbs, and calories, this will help in increasing muscle and weight gain while sitting at home.

  • Don't drink water before meals or along with meals as it can reduce food consumption.

  • Supplement for Weight Gain: You can also try supplements like Creatine Monohydrate to gain weight naturally. Simply consume 3–5 grams per day. However, it may take three to four weeks to maximize muscle stores. Better to consult a Naturopathic physician before starting any supplements for weight gain.