It is a common misconception that it is easy to put on weight while in fact, it can be as difficult as losing it for some individuals. To gain weight in a healthy manner, it is best to concentrate on consuming foods that have a lot of calories with the right kind of nutrients. In this blog post, some of the best foods for healthy weight gain will be discussed in detail such as nuts, avocados, whole grain products, and dairy products. Including these foods in your daily diet will help you gain the weight you want in a healthy way.
Understanding Healthy Weight Gain
Positive weight gain aims at increasing the number of your body muscles and not just the fat deposits. This process involves consuming adequate nutrients that can be obtained from a healthy and well balanced diet. In order to put on weight you need to take in more calories than you use. This can be done by consuming larger quantities of food or by increasing the density of calories in your meals.
Key Principles for Healthy Weight Gain
1. Caloric Surplus: The recommended intake of calories should be between 300-500 calories above your basal metabolic rate in order to gain weight without putting on excess fat.
2. Nutrient-Dense Foods: Pay attention to those foods that contain a lot of calories but also have vitamins, minerals, and protein.
3. Regular Meals and Snacks: It is recommended to take small, frequent meals and snacks in a day to facilitate constant consumption of calories.
4. Strength Training: Including strength training exercises in your regimen can assist in gaining lean body weight, which is ideal for weight gain.
Top Foods for Healthy Weight Gain
1. Nuts and Nut Butters
Nuts are one of the most calorie-dense food sources there is. They are also high in healthy fats, proteins and other nutrients that are important for the body. A handful of nuts in a day offers a good number of calories and is ideal for those who wish to put on weight.
- Almonds: It contains about 160 calories per ounce or 28 grams.
- Walnuts: Approximately 185 calories in an ounce.
- Pistachios: About 160 calories per ounce.
You can also use nut butters like peanut butter, almond butter and so on. They can be spread on a piece of bread, mixed with smoothies or used to dip fruits and vegetables.
2. Avocados
Avocados are not only tasty but also contain healthy monounsaturated fats and other important nutrients. They have high caloric value and can be incorporated into most meals.
Calories: One medium avocado has about 240 calories.
Add avocados to your salads and sandwiches or blend them into smoothies to increase calorie and fat intake.
3. Whole Grains
Whole grain products are rich in complex carbohydrates and offer energy release for longer periods. They also have fiber that is useful for the digestive system.
- Brown Rice: One cup cooked has approximately 215 calories.
- Quinoa: One cup cooked contains about 222 calories.
- Oats: It contains about 154 calories for one cooked cup.
Include whole grain foods in your meals to replace foods that are high in calories but low in nutrient density.
4. Dairy Products
Milk, cheese, and other dairy products contain high protein and calcium that can be helpful for people wanting to gain weight. Whole fat dairy products contain more calories as opposed to the low fat ones.
- Whole Milk: There are about 150 calories in one cup.
- Greek Yogurt: A serving of full-fat Greek yogurt contains about 220 calories.
- Cheese: Some of the most common types such as cheddar or mozzarella have about 110-120 calories per ounce.
Dairy products are also very useful in smoothies, sauces, or even as a snack, to increase the caloric intake in your diet.
5. Dried Fruits
Dried fruits are nutrient and calorie-dense since water content is eliminated during the drying process while sugars and nutrients remain.
- Dates: Approximately 277 calories per 100 grams.
- Raisins: About 299 Calories per 100 grams of portion size.
- Apricots: It contains approximately 241 calories per 100 grams.
They can be consumed by themselves or as a snack or can be incorporated into oatmeal, salads or baked recipes to enhance the sweetness and nutritional value of the food.
6. Starchy Vegetables
Other sources of carbohydrates include starchy vegetables such as potatoes and sweet potatoes that are known to provide energy, and aid in weight gain.
- Potatoes: A single medium sized potato has 161 calories.
- Sweet Potatoes: A single medium sized sweet potato contains about 112 calories.
These vegetables can be baked, pureed or incorporated into other dishes such as soups or stews to increase the caloric content.
7. Protein-Rich Foods
It is important to incorporate foods rich in protein into your diet when you are trying to gain weight to support muscle growth. Some of the protein foods you should include in your diet include lean meats, fish, eggs, legumes and plant based protein.
- Chicken Breast: Approximately 165 calories per cooked chicken breast (3 ounces).
- Salmon: About 206 calories per cooked fillet or 3 ounces.
- Eggs: One large egg has approximately 70 calories and is rich in protein.
Including these protein sources into your meals will aid in the growth of muscles in addition to weight gain.
Also read: Best Diet Plans For Weight Loss and Ultimate Diet Plan For A Healthy And Glowing Skin
Conclusion
Healthy weight gain necessitates a methodical approach whereby you concentrate on high-calorie yet nutrient-rich foods, maintaining an optimum balance between gaining weight and supporting your health goals. This includes nuts, avocados, whole grains, dairy products, dried fruits and starchy vegetables as well as protein-rich foods so you can bulk up your caloric intake while still obtaining essential nutrients.
Remember that consistency is key; aim for regular meals and snacks throughout the day while considering strength training exercises to build muscle mass effectively. If you're unsure where to start or need personalised guidance, consulting with a registered dietitian can help you create a tailored plan that meets your specific needs and goals for healthy weight gain.