So much nutrition and diet advice are geared toward losing weight, but if you’re already too thin, you might be wondering how to gain weight. Instead of overindulging in sweet, rich, or fatty foods, pick high-calorie foods that offer energy and muscle mass without all of the bad fats that might injure you.
How to Get Started
The weight growth equation is straightforward: eat more calories than you burn. If you have a fast metabolism or exercise frequently, you may be putting yourself in a calorie deficit if you don’t consume enough to fulfill your needs. If you don’t have a notion of how many calories you burn every day, utilize an online calorie calculator to find it out. Create a diet plan that exceeds that value.
Diets have been devised using the 3,500 calorie per pound concept. According to the rule, cutting 500 calories per day is supposed to result in a pound of fat reduction or increase per week. However, it is unclear how accurate the 3500 calorie per pound guideline is or how effectively it will work for establishing a weight-gaining diet.
Eat smaller, more frequent meals throughout the day to make the diet work, and utilise toppings (gravies, chopped almonds, ranch dressing) to boost calories without bulk. Here are eight nutritious, high-calorie (but still healthy) items to add to your weight-gain plan.
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1. Bagels
Bread and cereals in general are high in complex carbohydrates such as starches and fiber, which offer energy to the body. These are the carbohydrates that are digested more slowly than basic carbs (like sugar).
Bagels just happen to be high in calories. While one slice of white bread has around 70 calories, one tiny bagel contains more than 180 calories. Extra-large coffee shop bagels can have well over 300 calories. Top your bagel with nut butter (approximately 190 calories) and fruit spread (about 50 calories) for a delightful, energy-packed mid-morning snack with 420-540 calories.
Keep in mind that peanut butter is only one type of nut butter to experiment with. You may experiment with other nut butters, such as almond butter or cashew butter. You may also experiment with nut butters like tahini or sunflower seed butter.
2. Pasta
Pasta is another calorie-dense carbohydrate option that may be used as a basis for a variety of dishes. Simply add the sauce and you’re done.
Two cups of cooked spaghetti contains over 400 calories. A cup of bolognese sauce contains 160 calories. Add two tablespoons of parmesan cheese on top for an additional 45 calories, and you’ll have no less than 600 calories in one meal.
3. Dried Fruit
Eat a handful or two of dried fruit to get a rapid calorie boost. They have less volume than fresh counterparts, allowing you to consume more in one sitting without feeling stuffed. For example, one cup of raisins has around 400 calories, but one cup of fresh grapes contains only 60 calories. The most popular dried fruit is undoubtedly raisins, but you may also try dried berries, apricots, apples, cranberries, and even tropical fruits.
4. Healthy Oils
Adding more fat to your diet is an easy way to boost calories, but make sure you use healthy fats and oils. Olive oil is high in monounsaturated fats and may be used to add calories and taste to pasta, bread, and vegetables. Canola oil is high in omega-3 fatty acids (alpha-linolenic acid or ALA) and monounsaturated fats, making it an excellent all-purpose cooking oil. Walnut and grape seed oils have a milder taste and are ideal for dressing salads.
5. Avocados
Avocados contain a lot of monounsaturated fats. They also include vitamin K, potassium, and fibre. With more than 200 calories in one avocado, it’s a wonderful way to gain calories without losing nutrients. Serve avocado slices on sandwiches or guacamole with baked tortilla chips. Guacamole may also be used to soft shell tacos or burritos. You may also try including avocado into your favourite smoothie recipe. The mild taste complements items such as berries or chocolate.
6. Nuts and Seeds
Polyunsaturated fats found in nuts and seeds contribute healthful calories to your diet. Brazil nuts, almonds, walnuts, pecans, cashews, sunflower seeds, flax seeds, and pumpkin seeds are all beneficial to your health. Roasted nuts and seeds can be eaten by the handful or sprinkled on top of ice cream, yoghurt, or salads. If you don’t like munching on nuts, nut butter can help you get more calories. A spoonful of peanut butter, for example, has around 100 calories.
7. Granola
Create your own granola by combining dry whole-grain cereals, nuts, seeds, and dried fruits. Serve your granola for breakfast in an airtight container. Fill tiny plastic containers with granola to take with you on a busy day. Add dark chocolate chunks or peanut butter chips for extra taste and calories. By keeping granola on hand, you may snack and obtain your calories throughout the day rather of indulging in large meals.
8. Protein Bars
Protein bars can help you improve your calorie and protein consumption. Protein is particularly essential since it is required by your body to develop lean muscle. High-calorie protein bars are frequently available at drugstores with a fitness supplement department. While some individuals prefer protein shakes over protein bars, the former tends to help you feel satisfied sooner due to its high whey content.
Make the mistake of utilising protein bars as a meal substitute. If you do, you will not obtain enough calories. Pack them in your purse, desk, or laptop bag instead, so they’re always handy for a lunchtime snack.