Certain foods can help you gain weight safely and quickly. This includes foods that are rich in healthy fats and proteins, as well as whole carbohydrates.
Doctors may suggest that patients with low body weight gain weight. Slowly gaining weight is the most sustainable method, and rapid weight gain can be difficult to maintain.
Those who want to gain weight fast should first consult a doctor. Weight gain problems or unjustified weight loss may be a sign of a serious health condition.
Carbohydrates
Carbohydrates are a type of nutrient the body uses to produce energy. Carbohydrates are often used to describe foods that contain a high proportion of carbohydrates. These foods can also include other nutrients.
Rice
Rice is rich in carbohydrates. Uncooked brown rice, for example, provides 25.8 grams of Trusted Source per 100g. This type of brown rice contains more protein than other types. A 100-g serving also includes 123 energy calories.
Both white and brown rice contain a certain amount of protein. However, you can combine it with other foods, such as meat and beans, to increase the protein and calories.
Whole Grain Bread
Whole-grain bread is richer in complex carbohydrates than white bread and contains more protein.
You can boost the caloric content of bread by adding a high-protein food like nut butter or avocado. You can also prepare sandwiches with nutrient-dense ingredients.
Whole grain cereals
Whole grain cereals are made up of foods like oats and wheat. These whole grains can be purchased individually and mixed at home with yoghurt or milk. They can also buy cereal bars or pre-mixed cereals.
Some cereals contain a significant amount of sugar, while others may have extra vitamins and minerals. It is, therefore, important to always read the labels.
Dried Fruit
Dried fruits are rich in fructose, which is the sugar found in fruit. These dried fruits are a great way to increase the calories in your meals and as a natural sweetener.
You can add dates to cereals and oatmeal, apricots dried in yoghurt or blended dried fruits into a smoothie. Some dried fruits are also great in salads or certain cooked dishes, like tagines.
Dark chocolate
Chocolate is made from cocoa beans, which are rich in carbohydrates. Dark chocolate contains less sugar than milk chocolate and more cocoa. It contains more antioxidants from the cocoa beans.
Trusted Source will reap the greatest benefits from products with higher cacao contents.
To add flavour and extra calories to your dish, you can top it with cacao nibs or powder.
Other Starches
You can also add other carbohydrates to your diet:
- potato
- pasta
- sweet potato
- squash
- Corn
- Beans and chickpeas are legumes
Glycogen is a source of energy during exercise. Glycogen provides a significant source of energy for exercise.
Protein
Everyone must consume enough protein to maintain and grow their muscles. You can get good protein from:
Salmon
Salmon is rich in protein and healthy fats. These include omega-3 fatty acids, which support brain and eye health.
Eggs
The eggs are rich in healthy fat and protein. Eggs are rich in choline. Choline is a vital nutrient for brain health.
Protein shakes
They can be an easy way to get more protein without having to eat as many whole foods. These shakes can be helpful for vegans or vegetarians and also for people who want to gain weight without having a big appetite.
Brands vary in the amount of protein they put into their shakes. The label can be checked, or a dietitian can help people find the right one for them. Dietitians will usually recommend choosing a product with low added sugars.
Protein supplements
As a way to get more protein, people can add protein supplements to their diet. Protein bars and drinks are examples.
These products can also be used to help women consume more calories and meet their increased protein needs during pregnancy. Check the nutrition labels on the products available to find the best one for you.
Dairy
Dairy products can be high in calories and contain nutrients such as calcium and protein.
Milk
The milk is high in calories and is also rich in carbohydrates, calcium, and proteins. About 123 calories are in a cup of 2% fat milk.
Its high calcium content makes it an excellent choice for those who want to increase their muscle mass, and its protein content is ideal for those concerned with bone density.
Cheese
Another dairy product high in calories is cheese. Also, it contains calcium and protein. The nutritional value of the cheese will vary depending on its type and how it is made.
Aged cheeses, for example, tend to be lower in carbohydrates. This means that more calories come from fat.
The label should be checked to make sure that people aren’t getting too much sodium.
Yoghurt
Full-fat yoghurt contains a lot of protein and calories. Plain or Greek yoghurt is better than flavoured yoghurt as it can contain a lot of sugar.
You can add honey, fruits, nuts or unsweetened cacao powder to yoghurt for a natural flavour.
Unsaturated fats
Unsaturated fats, when consumed in moderation, are good for your health. They help reduce LDL (bad cholesterol) and the risk of cardiovascular disease. These fats are high in calories and can be added to any diet that is aimed at weight gain.
Olive Oil
Olive oil has a high-calorie density and is rich in monounsaturated fatty acids, which is an unsaturated type of fat.
A tablespoon of olive oil has about 126 calories (Trusted Source), so adding a little bit to your diet can help you gain weight and add flavour to pasta, salads and other dishes.
Olive oil contains some saturated fats, so it’s important to include it in a healthy diet.
Nuts
Nuts and seeds contain a lot of calories and are a good source of unsaturated fatty acids. One tablespoon of almond butter, for example, contains 98.2 calories from a trusted source, along with calcium and magnesium.
Avocados
Avocados and avocado oils are both natural sources of unsaturated fat. Whole avocados contain a variety of vitamins and minerals, including folate, potassium, and magnesium.
Avocados can be used to increase the calories in sandwiches, salads and smoothies.
During pregnancy
Women who were of normal weight prior to becoming pregnant need between 2,200 and 2,900 calories a day. For many, this amounts to several hundred calories extra per day.
During pregnancy, women should consume at least 1.2 grams of protein per kilogram of weight each day. This means that people should eat foods that are high in protein and nutrients.
You can choose from:
- Eat more meat and fish
- Drinking or eating dairy products with full fat, provided they are pasteurized
- trying protein shakes
- Hummus is a high-protein dip.
Toddlers
Parents or caregivers concerned about their child’s weight should consult a paediatrician prior to making major dietary changes. If a paediatrician suggests that people increase their weight, they can:
- Whole-fat foods: Parents can give their toddlers whole milk or yoghurt instead of low-fat alternatives.
- Snacks that are high in energy: Avocado, banana, cheese, and other foods like these contain many calories even when eaten in small quantities.
- Dips & sauces: Serve high-calorie dips such as guacamole or hummus with vegetables, or add them to sandwiches.
- Smoothies, shakes and other drinks: Drinks are a great way to get more calories into your diet without having to eat extra at meals. Parents and caregivers may combine their child’s favourite fruit with yoghurt, nuts, or seeds.
You can read more about it here:
Focusing on foods rich in nutrients is the key to a healthy weight gain. Achieving a healthy weight can be a long process, but eating a variety of foods will help.
It is important to consult a dietitian or doctor before making major changes to your diet. They can help you identify the healthy goals that you want to achieve and how to get there. Some weight-gain strategies may not be suitable for everyone.
