The best foods for weight gain are high in calories, which means they contain a lot of calories in a small amount. The best foods for healthy weight gain are whole, nutrient-dense foods rich in protein and healthy fats. In particular, protein-rich foods will help you gain muscle mass, not fat. Simply adding some high-calorie foods can help you gain weight by gaining muscle mass without gaining fat mass.
Both lean and fatty meats are excellent sources of protein, although fatty meats provide more calories and can help you gain weight. Red meat is a rich source of protein that helps build muscle and gain weight. Some research suggests that red meat may be beneficial for people looking to gain weight. Red meats like steak are high in protein and fat and can really help you gain weight.
Lean meats help increase lean body mass, while fatty steaks increase the amount of fat in your body, which is not a healthy way to gain weight.
The trick is to get the right ratio of calories and macronutrients so you can gain more muscle than body fat. If your lack of appetite is preventing you from gaining weight, you can easily burn off the extra calories with a little fat.
It is also important to understand that an increase of about 2 does not guarantee that it will only develop into muscle; some fat gain will always occur. People looking to gain weight through lean muscle mass may aim to consume around 3,000 calories per day, depending on how much strength training they perform. Adding about 500 calories each day, ideally with energy-rich foods and snacks, should give you the extra calories you need to gain weight.
Advice. A weight gain meal plan should include whole, nutrient-dense, and even high-calorie foods. Any weight gain meal plan should include a range of healthy whole foods with plenty of protein for muscle growth and colorful vegetables for nutrients and fiber.
Simply adding certain foods to your diet can make your weight gain healthier and more effective. Brain-healthy foods can also help you gain weight if added to your diet. Including some high-calorie foods in your diet can also help boost your stamina and energy levels.
Avocados, whole dairy products, and nuts are great foods for adding calories and promoting weight gain. The best foods to help older adults gain weight are high-calorie foods such as avocados, nuts, seeds, and healthy fats from cold-pressed oils.
Choosing foods that are higher in fat can be an effective way to increase your calorie intake. In addition, choosing more nutritious, high-quality fats, carbohydrates, and proteins can reduce the likelihood of weight gain and increase energy, appetite, and mood during weight gain. After addressing your protein intake, you can further increase your calorie intake by adding healthier fats such as avocados, extra virgin olive oil, organic ghee or grass-fed butter, nut butter, and organic sour cream. Boost your calories by adding extra lean proteins, extra servings of whole grains, or dairy products.
As part of an overall healthy diet, choose bread, pasta, and whole grains; fruits and vegetables; dairy products; lean sources of protein; and nuts and seeds. By choosing nutrient-dense foods, lean meats, and healthy fats like avocados, nut butters, and olive oil, you can achieve a healthy weight on your next trip to the grocery store. For healthy weight gain, make all your calories as nutritious as possible by relying on fresh fruits and vegetables and easily digestible proteins like peanut butter, eggs, milk, cheese, and quinoa.
Nuts like cashews, peanuts, raisins, and almonds are great weight-gaining options and a healthy option any time you’re hungry. Nuts are rich in nutrients and calories, and a quarter cup of dried cranberries contains about 130 calories. Nuts contain various antioxidants, proteins, calories and trace elements. Nuts like walnuts, dried coconut, and raisins are high in calories, fruit sugar, protein, and healthy fats (19).
This food contains carbohydrates and calories that increase muscle glycogen stores. Of course, you want to eat foods that are high in calories, but they must also contain nutrients. Unhealthy fats and unhealthy foods will only lead to more belly fat and can cause serious long-term problems down the road such as diabetes, obesity, and heart problems. Even if you are following a medically indicated weight gain program because gaining healthy pounds will improve your health, nutrient intake, and quality of life, you are not allowed to overeat unhealthy foods.
This can be confusing when you’re trying to gain weight while on a different diet for conditions like heart disease, diabetes, or kidney disease. While being thin can often be good for your health, being underweight can be a problem if it’s the result of poor diet, pregnancy, or other health problems. One study found that adding lean red meat to the diet of 100 women aged 60 to 90 helped them gain weight and increase strength by 18% during weight training. The study found that eating just an extra daily serving of french fries led to a 3.35 lb weight gain over a four-year period, while adding yogurt to the diet was associated with a 0.82 lb loss over the same time period.
Add 1-2 tablespoons of high-calorie healthy fats like peanut butter, almond butter, chia seeds, and ground flax seeds for additional brain health benefits. If you are a vegetarian, vegan, or lactose intolerant, use soy/almond/coconut or rice milk, nut or seed butter, tofu, olives, avocado, and vegetable oil to add calories. Cook with extra virgin olive oil, coconut oil, or butter to add calories. Fatty fish like tuna are a good choice for weight gain because they are rich in protein and are also among the foods high in healthy fats.