Being underweight comes with several health issues just like being overweight can cause you some serious health complications. There are some healthy foods that can help you gain weight. There are people of all sizes and shapes who are leading a successful, empowered and happy life. However, having a healthy life is equally important and studies have shown that fat is essential to our body and plays a great role in brain development and blood clotting.
Apart from all of these, there are several other reasons for wanting to gain weight besides health conditions. Teenagers are looking to have broader shoulders, bulk up with stronger bodies. This may be for the need of playing some sports such as football or cricket. So if you are one of them and want to gain weight effectively without consuming outside supplements, then you are at the right place. Here is the list of the Top 15 Magic Foods For Weight Gain.
Hence, without any further delay, let’s start with the article.
Top 15 Magic Foods for Weight Gain
Milk is one of the most important foods that is used for gaining weight or build muscles for decades. This will provide you a good balance of carbs, fats, and proteins and is a great source of calcium. Apart from all of this goodness, milk contains other vitamins as well as minerals. If you are looking forward to building muscle, then milk will provide you both whey and casein proteins. As per the research, combining milk with weightlifting will help you add muscle.
You can consume one or two glasses of whole milk that offers around 149 calories per cup as a snack or with a meal, right before or after workout sessions. And you can make amazing and delicious smoothies to add milk to your diet.
One of the most common staples in everyone’s diet is rice and it is not hard to source and incorporate in a meal. Rice is pretty high in carbohydrate content and provides around 200 calories per cup. This has a very generous amount of protein and fiber. It is a pretty fulfilling food and can be eaten with other high-calorie food that will help in weight gain. Brown rice is one of the best options that will help you for gaining weight and apart from that, it is packed with nutrients and germ layers.
There are so many different ways to consume rice. You can saute garlic, onions, and other vegetables in olive oil for a few minutes. And boil it for around 20-30 minutes until the liquid is absorbed entirely. You can add tomato puree and rice to the sauteed veggies and add coriander on top for garnishing.
3. Nuts and Nut Butters
Nuts and nut butter are great choices in case you are looking forward to gaining weight. You can have one small handful of raw almonds that contains around 170 calories, 4 grams of fibers, 6 grams of protein, and 15 grams of healthy fats. Nuts are pretty much calorie-dense and having two handfuls per day along with a meal or as a snack can quickly add up to hundreds of calories.
You can add nut butter to several dishes or snacks such as yogurts, crackers, or smoothies and then turn them into a high-calorie snack in time. In fact, you can make a quick peanut butter banana smoothie with only three ingredients and it will give you 270 calories.
4. Red Meats
You can consume red meat as research has proven that it will help you build up your muscles and gain weight. Having steak will contain both creatine, leucine, and all other nutrients that will play a significant role in boosting muscle mass. Steak as well as other red meats contain both fat and protein and all of that will gain your weight.
While there are persons who are advised to limit their intake, leaner cuts of red meat are good for the heart than the fattier cuts. Studies show that having lean red meat, around 100 women aged 60-90 are able to gain weight and increase the strength by around 18%.
Potatoes are a very good source of vitamin K apart from the carbohydrates that let them act as a high-calorie food. It will eventually help you gain weight. The starch present in the potatoes will release energy in form of glucose. Talking about guilty pleasures, potatoes are the king. There are several snack items to have if you want to consume potatoes such as wedges or simply the good old jacket potato, baked french fries.
You can make jacket potatoes easily at home. All you need to do is to heat the oven to 350 F and then rub 2 tbsp of olive oil over 4 large baking potatoes. Put it in the oven and bake for 20 minutes and then turn the temperature to 300 F and bake for 45 more minutes. Then you can cut across on the top of your potato and squeeze the sides and at last, add your favorite topping.
6. Protein Shakes
Protein shakes are a great way to gain weight quickly and very effectively. Having a shake packed with nutrients will help you build muscle if you drink right after a workout session. You can always make a chocolate banana peanut butter protein shake that will surely give you the required about of calories that will help you gain weight.
All you need to do is to mix chocolate, banana, and peanut butter in a mixer blender. You can add yogurt to the mixture and then make a smooth shake. In fact, you can add water as per your taste that you like. There are people who like to have thick shakes and some like it light.
7. Eggs and Cheese
Eggs are an amazing source of good protein, nutrients as well as healthy fat. In fact, most of the nutrients are packed in the yolk part. So having eggs in your daily diet will help you stay healthy and gain weight effectively.
Cheese is yet another great source of protein, calcium, fat, as well as calories. If you are looking forward to gaining weight, you can have full-fat cheeses.
You can make several delicious items using cheese and eggs. Here you are going to learn how to make a cheese omelet. So check out below:
- Whisk 2 large eggs in a bowl until it is light and fluffy.
- Add chopped onions, green chili, and coriander to the mix.
- Heat a pan on medium heat and saute butter.
- Add the omelet mixture to the hot pan and let it cook.
- Shred cheese on top of the omelet and serve.
8. Salmon and Oily Fish
Just like red meat, salmon and oily fish are great sources of essential healthy fats and protein. The most important and popular nutrients of all are the omega-3 fatty acids that you can get from salmon and oily fish. There are several other benefits that you can get from salmon and oily fish and it will help you fight against several diseases.
Having 170 grams fillet of deboned wild sockeye salmon will provide you around 250 calories and around 12 grams of healthy fats. There are different ways to prepare salmon such as smoked, baked, steamed, poached, grilled, or sauteed. In fact, you can eat raw salmon in sashimi and sushi.
9. Whole Grain Cereals
Having whole grains will let you have a lot of health benefits as it has a very low content of saturated fats and trans fats. As we all know that unsaturated fats will offer healthy calories apart from essential carbohydrates. If you include a sufficient amount of oats, wheat, and barley as staples in your daily diet, it will help you lead a healthy life and gain weight.
There are several ways to eat your cereal. You don’t need to always have bread, you can opt for pita, porridge, or roti as a side dish. All you need to do is to place fruit, cinnamon, grain, and coconut oil in a pot of boiling water and let it simmer. Cook until the grains become tender and water should be there left in the pot. Once done, transfer it to a bowl and add fresh fruits as well as some ground flax.
Quinoa is yet another amazing food that is rich in fiber and contains high-quality protein. In fact, Quinoa has more protein than the other grains available and is packed with iron and potassium. Having Quinoa will give you 222 calories per serving and is a great food for weight gain. It contains 39 grams of carbs, 4 grams of fat and along with that, there is a small amount of omega-3 fatty acids.
This is basically a plant-based complete protein that contains nine essential amino acids. Not only is it non-GMO, gluten-free, but it is also usually grown organically. There are several ways to eat quinoa such as you can make a quinoa fried rice just by following this recipe below:
- Heat butter in a large pan. Add an egg and cook until it is scrambled.
- Add carrot, onions, peas, and garlic and saute for 5 minutes.
- Add the cooked quinoa, soy sauce, and green onions to the mixture.
11. Full Fat Yogurt
Full Fat Yogurt is yet another healthy as well as convenient snack. This comes with amazing nutritional profile and has a balanced mix of carbs, fat, and protein. Each 6 ounces of whole milk yogurt will give you 165 calories and 15 grams of protein. You can add all your delicious toppings to make it even more tastier. If you have whole milk Greek yogurt, you will add more calories, twice the protein of regular yogurt, and less sugar.
12. Dark Chocolate
Dark Chocolate is a good source of antioxidants and offers a lot of health benefits. Having Dark Chocolate with at least 7- percent cacao will help you to regulate stress hormones and will balance the blood sugar levels. It might help to reduce the risk of heart disease, inflammation, type 2 diabetes, some cancers, and stress.
Just like any other high-fat foods, dark chocolates are high in calories and you can gain weight if you consume 100 grams of them. Every 100 grams of Dark Chocolate will have around 600 calories and will be packed with fiber, antioxidants, and magnesium.
13. Dried Fruits
Dried Fruits are pretty much higher in calories and will help you by providing micronutrients as well as antioxidants. There are several types of dried fruit and all of them are naturally high in sugar content. As a result, they are great for gaining weight and equally tasty.
You can try out combining dried fruit with other protein sources such as cheese, meat, or whey protein shake. In fact, mix some dried fruits with greek yogurt and you will have a blend of healthy fats, key nutrients, and protein. Dates can be a great option as they are high in antioxidants and rich in fiber.
14. Whole Grain Pasta
Whole Grain Pasta is basically a calorie dense and rich in carbohydrate that will help you gain weight. Try to avoid bleached pasta and always opt for those with whole grains. There are several ways to make yummy and delicious pasta at home with whole grain pasta.
15. Homemade Protein Smoothies
Homemade Protein Smoothies are amazing to gain weight quickly as they can be highly nutritious. You can make your own smoothies at home and they will taste delicious and better than those market preserved ones that are often full of sugar and lack nutrients. In fact, homemade smoothies will give you the option to choose the nutrient and flavor content.
There are so many options for homemade protein smoothies such as vanilla berry shake, caramel apple shake, chocolate banana nut shake, vanilla blueberry shake, chocolate hazelnut shake, super green shake, etc.
Well! There is a secret behind gaining weight and that is consistently eating more and more calories than you are burning while doing your daily activities. However, lifting weights is equally essential to prevent adding up unwanted fat and build muscles instead. Try to stick to your daily calories and balance the calories taken and calories burnt. Do share your views with us about the foods we have mentioned. We recommend you consult with a dietitian for proper guidance.