Gaining weight is as difficult as losing it. But, simply adding a few high-calorie foods can help you gain weight by building muscle mass without increasing fat mass.
Including these weight-gaining foods in your diet also helps boost your stamina and energy levels.
Here’s a list of the top 10 weight-gaining foods that you can include in your diet. Check it out!
1. Peanut butter
Peanut butter is a great choice to gain weight. Two tablespoons of peanut butter contain 191 calories, 7 g of protein, 16 g of fat, and 7 g of carbohydrates.
Peanuts are rich in protein and contain all the 20 amino acids that strengthen the immune system and build stamina.
Having any type of nut butter every day as a snack or with slices of fruits does not lead to significant weight gain. But, its regular consumption can offer you better weight control.
2. Banana
Bananas are loaded with dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats.
One medium-sized (118 g) banana provides 105 calories of energy and 27 g of carbohydrates. A study conducted on male cyclists suggests that the ingestion of banana helps improve energy levels.
You can have a banana with a cup of milk and a few nuts for a power-packed breakfast or make a smoothie with the same ingredients and have it before working out.
3. Red meat
When it comes to gaining lean muscle, red meat is the best source of animal protein. Red meat contains leucine (an amino acid) and dietary creatine that stimulate protein synthesis to build lean muscle.
A study conducted on elderly women found that having lean cuts of red meat along with progressive resistance training helps increase muscle protein synthesis and muscle strength.
Choose a lean cut of red meat over a fatty steak. Lean cuts help to put on lean body mass, whereas fatty steaks increase the fat mass in your body, which is not a healthy way to gain weight.
4. Rice
Rice is a cost-effective way to add more calories to your plate. 100 g of white rice provides 130 calories of energy and 28 g of carbs with a very little amount of fat.
A study conducted on factory workers found that consumption of white rice over a period of 1 year helps to gain 3 kg of weight.
When you are in a hurry, just microwave a bowl of rice with some curry. It adds bulk to your diet and is quite satiating.
5. Salmon and oily fish
Salmon and other oily fishes are good sources of protein, which helps increase muscle mass and aid weight gain. A study found that consuming fish with vegetables can help improve muscle mass.
Consume 1-2 pieces of fish per day with leafy greens and nuts to gain weight or lean muscle fast. Include a salmon or oily fish steak in your lunch or dinner along with hot rice to make it more palatable.
6. Cheese
Cheese is a calorie-rich milk product that is a staple all over the world in different forms. Cheddar cheese is loaded with protein and calcium. The same is true for feta, mozzarella, ricotta, parmesan, and cottage cheese. Thus, having cheese can help you gain lean muscle and strengthen your bones.
7. Dry fruits
Dry fruits are packed with, making them a quick source of stamina and strength.
Dried fruits like nuts, dried coconut, and raisins are loaded with calories, fruit sugar, proteins, and healthy fats. Consume a handful of dried fruits as a pre- or post-workout snack or add them to smoothies and breakfast bowls.
8. Pasta
Flour or whole wheat pasta can also help you gain weight. Make a delicious protein-rich pasta using chicken/mushroom/soy chunks. Add some red or white sauce, toss in some veggies and Italian herbs, and you are good to go.
9. Avocado
Avocado is a rich source of energy. Thus, it helps you gain weight when combined with proper foods. 100 g of avocado offers 160 calories of energy and 15 g of fat.
Have an avocado smoothie or sliced avocado on whole wheat bread for breakfast. You can also make guacamole and have it with your meals.
10. Mango
Mangoes are not only delicious and sweet but also high in calories and packed with dietary fiber, fruit sugar, vitamins, and minerals. They have anticancer, anti-inflammatory, and antioxidant properties and can be added to smoothies, breakfast bowls, and protein shakes to gain weight.
