Putting on weight is just as hard as losing it. Adding a few high-calorie foods to your diet can help you gain weight, but to build muscle mass, you need to do strength exercises regularly.
Adding these foods that make you gain weight to your diet will also give you more energy and stamina. Here is a list of the top 15 foods that will help you put on weight. Look at it!
1. Peanut Butter
If you want to gain weight, peanut butter is a great choice. Peanut butter has 191 calories, 7 grams of protein, 16 grams of fat, and 7 grams of carbs per two tablespoons. Peanuts have a lot of protein and all 20 amino acids, which help your immune system and give you more energy.
If you eat any kind of nut butter every day as a snack or with fruit slices, you won't gain a lot of weight. But if you eat it regularly, it can help you control your weight better.
2. Full-Fat Dairy
No matter if you are trying to lose weight or gain weight, full-fat milk is the best. Whole or full-fat milk can help you gain weight because it contains healthy fats, minerals, and protein. Whole or full-fat milk has 149 calories, 8 grams of protein, and 8 grams of fat in one cup (244 grams).
The best high-calorie smoothie to gain weight, build muscle mass, and speed up muscle recovery is made with full-fat milk, a protein supplement or whey protein powder, and fruits like bananas or berries.
A study done at Canada's McMaster University found that proteins made from milk are better for building muscle than proteins made from soy.
3. Banana
Bananas are full of healthy fats, fiber, potassium, protein, folate, vitamin A, and vitamin C. One medium-sized banana (118 g) gives you 105 calories and 27 g of carbs. Based on a study of male cyclists, it seems that eating bananas helps give people more energy.
You can get a lot of energy from a breakfast of a banana, a cup of milk, and a few nuts, or you can make a smoothie with the same ingredients and drink it before a workout.
4. Meat with streaks of fat and skin
One of the best places to get protein is from animal products. Because it has less saturated fat than red meat, lean meat is a better choice. Studies show that eating lean meat may also lower the level of bad cholesterol.
Another study found that older people who eat lean cuts of beef in moderation may be able to keep their muscle mass. Chicken, turkey, and fish are also good sources of lean meat. Middle-aged and older adults who eat fish also seem to have more muscle mass.
5. Potatoes and other types of carbs
Adding potatoes to any dish is an inexpensive way to eat more calories. Carbohydrates are found in potatoes and other starchy vegetables.
Studies show that eating foods with a lot of carbs and taking protein supplements together help build muscle mass. To get the most nutrients out of potatoes, boil, bake, or roast them.
6. Rice
Rice is a cheap way to fill up your plate with more calories. White rice has 130 calories and 28 grams of carbs per 100 grams, but it has very little fat. A study of Japanese factory workers found that eating white rice for a year can help you gain 3 kg of weight.
When you are in a hurry, just put a bowl of rice and curry in the microwave. It gives you more to eat and makes you feel full.
7. Salmon And Oily Fish
Salmon and other oily fish are good sources of protein, which can help you gain weight and build muscle. Salmon has 142 kcal of energy, 20 g of protein, and 6 g of fat per 100 g. A Korean study found that eating fish and vegetables together can help build muscle.
If you want to gain weight or lean muscle quickly, eat 1-2 pieces of fish, leafy greens, and nuts every day. Add hot rice and a salmon or oily fish steak to your lunch or dinner to make it taste better.
8. Homemade Protein Smoothies
Protein smoothies are full of nutrients and don't have any added sweeteners or flavourings. You can eat them in the morning, at lunch, at dinner, or before or after a workout. Studies have shown that taking protein supplements along with resistance training helps build muscle mass, which makes you gain weight.
Here are some quick ideas for protein shakes you can make at home:
- Peanut Butter Protein Shake: 2 tablespoons of peanut butter, 1 cup of full-fat milk, and 1 banana.
- Chocolate and Apple Protein Shake: 2 scoops of chocolate protein powder, 1 cup of soy or almond milk, and 1 apple.
- Banana and Almond Protein Shake: 1 large banana, 1/2 cup yogurt, 1/2 cup milk, and 2 tablespoons of almond powder.
9. Full-Fat Cheese
Cheese is a high-calorie milk product that is consumed in various forms all over the world. Cheddar cheese is high in protein and calcium. Feta, mozzarella, ricotta, parmesan, and cottage cheese are all examples of this. Cheese can thus help you gain lean muscle and strengthen your bones.
10. Dry Fruits And Berries
Dried fruits, such as dried coconut and raisins, are high in calories, carbohydrates, and good fats. A handful of dried fruits can be consumed as a pre-or post-workout snack, or they can be added to smoothies and breakfast bowls.
Dates are a great satiating and energy-giving snack. One pitted date (24 g) contains 67 kcal of energy and 18 g of carbs, as well as vitamins and minerals.
Fresh dates are high in simple sugar, which helps to replenish energy and revitalize the body. Eat 3-4 dates when you're hungry or as a pre-workout fruit to help you stay energized during your workout.
11. Pasta And Wheat Products
Whole wheat pasta can also aid in weight gain. Make a tasty protein-rich pasta with chicken, mushroom, and soy chunks. Toss in some red or white sauce, some vegetables, and Italian herbs, and you're ready to go.
12. Avocado
Avocado is a high-energy food. When combined with the right foods, it can help you gain weight. Avocado contains 160 calories and 15 grams of fat per 100 g.
For breakfast, try an avocado smoothie or sliced avocado on whole wheat bread. You can also serve guacamole with your meals.
13. Mango
Mangoes are not only tasty and sweet, but they are also high in calories and high in dietary fiber, fruit sugar, vitamins, and minerals. They have anticancer, anti-inflammatory, and antioxidant properties and can be used to gain weight by adding them to smoothies, breakfast bowls, and protein shakes.
14. Tahini
Tahini is a sesame seed paste that is commonly found in Mediterranean dishes such as hummus and baba ganoush. Scientists discovered that sesame seeds are high in antioxidants and healthy fats with antihypertensive properties.
Sesame seeds contain lignans, which have anti-inflammatory and immune-boosting properties. Add 2-3 tablespoons of tahini to your salad, mashed potatoes, or barbecue for a delicious meal that will also help you gain weight in a healthy way.
15. Full-Fat Yogurt
Full-fat yogurt, like full-fat milk, is beneficial for weight gain. It is high in good gut bacteria, calcium, and milk protein, all of which help to boost your immunity, strengthen your bones, and provide the benefits of consuming high-quality dairy fat.
Every day, consume 1-2 small bowls of yogurt. If your body can tolerate it, you can increase the amount. Salad dressings, smoothies, and shakes can all benefit from it.
