Weight gain is an increase in body weight. This can involve an increase in muscle mass, fat deposits, excess fluids such as water or other factors. Weight gain can be a symptom of a serious medical condition.However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.
200 Calories/100g; 89 Calories/Cup; 25 Calories/1 oz
Bananas are loaded with dietary fiber, potassium, protein, vitamins A, C, and folate, and healthy fats. Consuming 1-2 bananas per day will keep your energy levels up, improve your stamina, and make your bones strong. You can have a banana, a cup of milk, and a few nuts for a power-packed breakfast or just make a smoothie with the same ingredients and consume it before working out.
359 Calories/100g; 102 Calories/1 oz; 76 Calories/Packet
Dried fruits like nuts, dried coconut, and raisins are loaded with calories, fruit sugar, proteins, and healthy fats. Consume a handful of dried fruits as a pre or post-workout snack or add them to smoothies and breakfast bowls.
546 Calories/100g; 155 Calories/1 oz; 884 Calories/1 bar
Dark chocolate is a high-calorie “bittersweet” delight that most of us are fond of. It is a rich source of antioxidants and a good antidepressant. You can add dark chocolate to your smoothies, homemade protein shakes, peanut butter sandwiches, a glass of milk, or biscuit sandwiches. Just get creative and use this ultimate soul-comforting food to gain a few extra pounds.
77 Calories/100g; 116 Calories/Cup; 130 Calories/Potato
Potatoes are delicious, and you can have them without any inhibitions. This starchy root vegetable is loaded with vitamin C and potassium, and depending on the way it is cooked, its glycemic index and calories change. Consume boiled, baked, and roasted potatoes to get the best out of the nutrients of this delicious food.
116 Calories/100g; 230 Calories/Cup; 14 Calories/Tablespoon
Legumes like lentils, beans, and peas are moderate in calories but excellent sources of plant-based protein. This is especially beneficial if you are a vegan or vegetarian. Apart from helping you build lean muscle mass, legumes also help control blood pressure and cholesterol levels. Have hung bean sprouts for breakfast or consume Bengal gram salad or lentil soup
124 Calories/100g; 174 Calories/Cup; 84 Calories/½ cup
Flour or whole wheat pasta can also help you gain weight. Make a delicious protein-rich pasta using chicken/mushroom/soy chunks. Add some red or white sauce, toss in some veggies and Italian herbs, and you are good to go.
130 Calories/100g; 205 Calories/Cup; 36 Calories/1 oz
Rice is a good source of carbs, vitamins, and minerals. The carbs present in rice help replenish the glucose and glycogen stores in the blood/cells and muscles respectively. As a result, you will feel less tired and be active throughout the day. In fact, scientists supplemented rice with minerals to lab rats, which led to significant weight gain and improved body composition.
607 Calories/100g; 813 Calories/Cup; 172 Calories/1 oz
Nuts are sources of healthy fats like polyunsaturated and monounsaturated fats, vitamins E, K, thiamin, and folate, soluble and insoluble fiber, selenium, potassium, manganese, copper, antioxidants, and other phytonutrients .These will provide a good number of calories, keep you active and agile, replenish your fat and glycogen stores, and improve your build overall.
HOMEMADE PROTEIN SMOOTHIES
A yummy homemade protein smoothie is the best when it comes to gaining weight. Add half a banana, a tablespoon of peanut butter, milk, and vanilla flavored whey protein and blitz, and you are good to go! You can have it for breakfast or as a pre or post-workout meal. You can also add dates or honey for added sweetness.
160 Calories/100g; 234 Calories/Cup; 156 Calories/ ½ avocado
This buttery and soothing green fruit is everyone’s favorite. If you want to gain weight – consume avocado. If you want to lose weight, consume avocado! Avocados are rich in healthy fats, vitamins K, E, A, C, and B6, magnesium, potassium, and sodium Consuming one avocado per day can help strengthen your immunity, improve your energy levels, and make your skin glow, which comes with proper nutrition and good food habits.