Being underweight can be just as difficult and uncomfortable as being overweight.
If you’re looking to put on a few pounds, you don’t have to resort to unhealthy snacks or processed foods. Eating nutrient-rich foods can help you gain weight healthily and expediently.
In this blog post, you will find a list of foods that are not only nutritious but can also help you gain weight. You will also find other strategies for putting on some extra pounds.
Whole grains
Whole grains are a great source of energy and help you healthily gain weight because they are packed with complex carbohydrates, high-quality protein, and healthy fats.
Whole grains also provide essential vitamins, minerals, and antioxidants that keep your body functioning optimally.
Eating whole grains can provide sustained energy to power through your daily activities as well as build up muscle mass if regular exercise is included in your weight-gaining program.
Eggs
Eggs are an excellent source of protein, with each large egg containing 6 grams of high-quality protein.
They also contain important vitamins such as A, B12, D, and E.
Eating eggs regularly has been found to increase muscle mass in both men and women*.
Potato
Potatoes are an excellent source of carbohydrates, making them a great choice for those looking to gain weight.
Eating potatoes can provide your body with a quick burst of energy that lasts throughout the day while helping you stay full and satisfied.
They also contain many essential vitamins like B6, potassium, magnesium, folate, and niacin which are important for overall health.
Bananas
Bananas are one of nature’s best sources of natural sugar and carbohydrates.
Bananas are rich in potassium, magnesium, fiber, vitamin C, and vitamin B6.
One medium banana contains about 105 calories and 27 grams of carbs, which makes them ideal for weight gain if eaten regularly.
Add sliced bananas to your morning smoothie or oatmeal for a healthy and delicious snack.
Squash
Squash is a great choice for those looking to gain weight, as it’s high in natural sugars and carbohydrates.
A single cup of mashed winter squash provides over 60 calories and 15 grams of carbs, making it an ideal choice for adding extra energy without adding too many calories.
Squash is also packed with essential vitamins and minerals like vitamin A, vitamin C, potassium, and magnesium.
Rice
Rice is a good way to gain weight because it is a calorie-dense carbohydrate that provides a high amount of energy in a small serving size.
One cup of cooked rice contains approximately 200 calories, making it easy to add extra calories to your diet without having to eat large quantities of food.
Additionally, rice is a versatile food that can be combined with other ingredients to make a variety of dishes, making it a convenient and tasty way to increase your calorie intake.
However, it is important to note that gaining weight through a diet high in processed foods, such as white rice, can have negative health consequences.
A balanced diet that includes a variety of nutrient-dense foods is crucial for overall health.
Corn
Corn is a good option for individuals looking to gain weight as it provides a good source of calories and carbohydrates.
One cup of cooked corn contains approximately 165 calories, which can help increase total calorie intake.
Corn is also a rich source of carbohydrates, providing a good source of energy for those looking to gain weight.
Additionally, corn contains some essential vitamins and minerals, such as vitamins C, B vitamins, and magnesium.
Sweet potato
Sweet potatoes are a nutrient-dense food that can provide individuals desiring weight gain with a variety of health benefits.
A single sweet potato contains over 116 calories and 26 grams of carbohydrates, making it an excellent choice for those looking to add some extra calories to their diet in a healthy way.
Sweet potatoes are also packed with essential vitamins and minerals like vitamins A and C, calcium, potassium, iron, and magnesium.
Eating sweet potatoes can help you healthily gain weight while providing your body with essential nutrients to stay active and energized.
Avocado
Avocados are a great source of healthy fat that will help promote weight gain while providing many essential nutrients like folate, potassium, and vitamin K.
One medium avocado contains 322 calories, making it an excellent addition to any meal if you’re trying to gain weight fast.
You can try adding slices of avocado onto salads or sandwiches or making guacamole with avocados as the main ingredient!
Dried fruits
Dried fruits are an excellent choice for those looking to gain weight, as they provide a concentrated source of natural sugars and carbohydrates.
Dried fruits like raisins, dates, apricots, figs, and prunes are high in calories and can be easily added to any meal or snack throughout the day for extra energy.
Dried fruits also contain essential vitamins and minerals like iron, potassium, magnesium, and vitamin C.
Eating dried fruits can provide sustained energy throughout the day while helping you healthily gain weight.
Nuts & Seeds
Consuming nuts and seeds can aid in weight gain as they are calorie-dense and provide a good source of healthy fats, protein, and fiber.
Nuts and seeds are also nutrient-dense, providing essential vitamins and minerals that support overall health.
For example, one ounce (28 grams) of almonds contains approximately 160 calories and 14 grams of healthy fats, 6 grams of protein, and 3 grams of fiber.
Similarly, one ounce (28 grams) of pumpkin seeds contains approximately 150 calories, 9 grams of protein, and 5 grams of fiber.
Eating a small serving (1-2 ounces) of nuts or seeds as a snack, or incorporating them into meals, can help increase total calorie and nutrient intake, which can lead to weight gain.
Try sprinkling some nuts or seeds onto your salad or yogurt for added crunchiness!
Dark chocolate
Dark chocolate is a great snack for those looking to gain weight, as it’s high in calories and contains healthy fats that can help provide sustained energy throughout the day.
A single serving of dark chocolate (about one ounce) contains about 170 calories and 12 grams of fat, making it an ideal snack for anyone looking to add extra calories to their diet.
Dark chocolate is also packed with antioxidants and micronutrients like magnesium and iron, which can help boost your overall health while helping you healthily gain weight.
Beans & Legumes
Including beans and legumes in your diet can help with weight gain as they are calorie-dense and provide a good source of carbohydrates, protein, and fiber.
Beans and legumes are also nutrient-dense, providing essential vitamins and minerals, such as iron, folate, and potassium.
For example, one cup of cooked lentils contains approximately 230 calories, 18 grams of protein, and 16 grams of fiber.
Similarly, one cup of cooked chickpeas contains approximately 270 calories, 15 grams of protein, and 12 grams of fiber.
Eating beans and legumes as a side dish or incorporating them into meals can help increase calorie and nutrient intake, leading to weight gain.
Try incorporating different types of beans and legumes into soups or curries for an extra nutrient boost!
Achieving Your Desired Weight Gain
Gaining weight can be difficult, especially if you want to gain it healthily.
Other strategies for putting on some extra pounds are eating more frequently, increasing portion sizes of meals, including calorie-rich drinks, incorporating weight-gain supplements, and engaging in weightlifting or resistance exercises.
Eating More Frequently
The most important part of gaining weight is increasing your daily calorie intake.
To do this, make sure you are eating nutrient-dense foods that are high in calories.
Eating these types of foods will help ensure that your body is getting the nutrients it needs while also providing the necessary amount of calories for weight gain.
Another important part of gaining weight is eating more frequently throughout the day.
This means having at least 4–5 meals per day instead of just 3 larger ones.
Eating smaller meals more frequently will allow you to consume more calories without feeling overly full.
Weight Gain Supplements
In addition to increasing calorie intake and frequency of meals, incorporating supplements into your diet can help increase your calorie intake even further without having to eat large amounts of food all at once.
Supplements such as protein powders or shakes can provide extra calories without adding too much volume or bulkiness to each meal.
Weight gain supplements come in various forms, including powders, bars, and pills. Some of the most common weight gain supplements include:
Protein Powders
Protein powders, such as whey protein or casein protein, are commonly used by athletes and bodybuilders to increase muscle mass.
They can also be used by individuals looking to gain weight, as they provide a concentrated source of calories and protein.
Mass Gainers
Mass gainers are formulated specifically for individuals looking to gain weight and contain high amounts of carbohydrates, protein, and calories.
Creatine
Creatine is a naturally occurring substance that can help increase muscle mass and strength.
Multi-Vitamin/Mineral Supplements
Multi-vitamin/mineral supplements can help ensure that an individual is getting all the necessary nutrients for optimal health and well-being.
It’s important to note that weight gain supplements should not be used as a sole source of nutrition and should be used in conjunction with a balanced diet that includes a variety of nutrient-dense foods.
Additionally, it’s important to consult a healthcare professional or a registered dietitian before starting any new supplement regimen to ensure that it is safe and appropriate for you.
They can also help you determine the right type and amount of supplement for your specific needs and goals.
Exercise
Finally, engaging in regular exercises such as weight training or resistance exercises can help build muscle mass, which will then add pounds onto the scale over time. Here’s how:
Resistance Training
Resistance training, such as weightlifting or bodyweight exercises, can help build muscle mass and increase overall body weight.
This is because muscle tissue weighs more than fat tissue, and increasing muscle mass can help improve body composition and lead to weight gain.
High-Intensity Interval Training (HIIT)
HIIT can help increase muscle mass and improve overall body composition, leading to weight gain. HIIT training consists of quick, hard bursts of activity coupled with rest or light exercise for an optimal workout.
Strength Training
Strength training, such as weightlifting or bodyweight exercises, can help build muscle mass and increase overall body weight.
Progressive Overload
Incorporating progressive overload into your resistance training routine, meaning gradually increasing the weight or resistance used in exercises, can help stimulate muscle growth and lead to weight gain.
Physical activity is an integral part of weight management. Exercise should be combined with a balanced diet that includes a variety of nutrient-dense foods to achieve healthy and sustainable weight gain.
Additionally, it’s crucial to consult a healthcare professional or a personal trainer before starting a new exercise regimen to ensure that it is safe and appropriate for you.
Key Takeaways
- Eating nutrient-dense foods such as whole grains, eggs, potatoes, bananas, and squash can help you healthily gain weight.
- Dried fruits like raisins and dates are high in calories and provide essential vitamins & minerals.
- Nuts & seeds are calorie-dense snacks that contain healthy fats, protein & fiber.
- Dark chocolate is an indulgent snack that provides energy while supplying antioxidants and micronutrients to the body.
- Beans & legumes provide a good source of carbohydrates, protein & fiber for those looking to increase their calorie intake for weight gain purposes.
- In addition to increasing your daily caloric intake through food sources, it is important to also incorporate exercise into your routine by engaging in resistance training or HIIT.
Conclusion
Gaining weight doesn’t have to mean resorting to unhealthy snacks or processed food — there are plenty of nutritious foods that can help give your body what it needs without sacrificing taste or quality!
Incorporating more nutrient-packed foods like eggs, bananas, avocados, nuts & seeds, beans & legumes into your diet is a great way to put on some extra pounds quickly without beating yourself up over every calorie consumed.
Healthily gaining weight requires more than just an increase in calorie intake; it also involves eating more frequently throughout the day, utilizing supplements when needed, and engaging in regular exercises such as weight lifting or resistance exercises.
If followed correctly, these tips should help anyone achieve their desired weight gain goals safely and effectively!
Remember that consistency is key – don’t give up if you don’t see immediate results! With dedication and patience, achieving your ideal physique is possible!
FAQ
Why am I losing weight?
There can be many reasons for weight loss, including:
- Reduced calorie intake: Consuming fewer calories than your body burns can lead to weight loss.
- Increased physical activity: Increasing your physical activity levels can increase the number of calories your body burns, leading to weight loss.
- Changes in metabolism: Changes in hormones, metabolism or other bodily processes can affect your ability to maintain a healthy weight.
- Chronic stress: Chronic stress can lead to weight loss by altering hormones, metabolism, and appetite regulation.
- Certain medical conditions: Certain medical conditions, such as thyroid disorders, inflammatory bowel disease, or cancer, can cause weight loss.
- Medications: Certain medications, such as those used to treat depression or anxiety, can cause weight loss as a side effect.
It’s important to identify the underlying cause of weight loss to develop an appropriate and effective treatment plan.
If you’re experiencing unexpected weight loss, it’s recommended that you consult a healthcare professional for a thorough evaluation.
What is body mass index?
Body Mass Index (BMI) is a measure of body fat based on height and weight that is commonly used to classify individuals as underweight, normal weight, overweight, or obese.
It is calculated as follows: BMI = weight (kg) / height (m)^2
The World Health Organization (WHO) provides the following guidelines for interpreting BMI results:
- BMI less than 18.5: Underweight
- BMI 18.5 to 24.9: Normal weight
- BMI 25 to 29.9: Overweight
- BMI 30 or greater: Obese
It’s important to note that BMI is a rough estimate of body fat and is not a diagnostic tool.
This method of measurement disregards distinctions in muscle mass, bone density, or the dispersal of fat.
As such, it may not be an accurate indicator of overall health for all individuals and should not be used as the sole measure of health or fitness.
It is best to consult a healthcare professional for a comprehensive evaluation and assessment of your health and fitness.
Why is a balanced approach important when gaining some extra pounds?
Healthy weight gain requires a balanced approach because:
- It helps to ensure that the weight being gained is in the form of lean muscle mass and healthy body fat, rather than just unhealthy body fat.
- It helps to promote slow and steady progress, which is more sustainable over time.
Furthermore, it helps to ensure that you are getting all the essential nutrients your body needs to function optimally.
The Effect of Whole Egg Intake on Muscle Mass: Are the Yolk and Its Nutrients Important?
Heitor O Santos, Gederson K Gomes, Brad J Schoenfeld, Erick P de Oliveira
