When we talk about food high in calories, high butter and fatty food products are the first things that come to our mind? But is it a healthy way to gain weight? Are we not compromising our health amidst this? Is the calorie count of the daily food intake wholesome? These questions strike our mind while finding how to plan a diet for weight gain.
Gone are the days when we were physically active. In this modern era, sophisticated technology and machines have made our living better and comfortable. It has reduced the body’s physical strain and has improved daily chores. Despite several benefits, we hardly focus on the quality of the food we intake. Calories, food energy, are crucial to perform basic functionality and body metabolism.
The daily calories that we intake depend upon our age, muscle mass, gender, and work type. Eating too low calories may end up underweight, causing several body problems. Similarly, high calories lead to obesity, causing heart and lung problems. Just eating frequently with a heavy does is not the ultimate solution of how to gain weight in a week.
It is essential to consume food high in calories, bringing significant changes in your body without leading to any issues. Rather preferring high dose, include healthy high-caloric food in your daily diet.
Include these food high in calories for a healthy body
1. Protein smoothies made at home
The quickest and the healthiest way to gain weight is protein smoothies. These are not only highly nutritious but have high calories. The one available in the market have high sugar content and has artificial flavours. You can try different variations of shakes like chocolate hazelnut shake, chocolate banana shake, vanilla blueberry shake. These are rich in vitamins and minerals, providing 400-600 calories to the body.
Rice is a good source of carbohydrate, the only low-cost food high in calories. Approx 165 grams of rice provides 190 calories. Hence, in a single serving, you can obtain enough calories and quickly gain weight. Hence, if you genuinely want to gain weight, but has a budget shortage, rice is the better alternative for you. One can combine it with some protein or healthy fats.
3. Dried fruits
Dry fruits include apricots (67 calories per ounce), cranberries (43 calories per ounce), cherries, raisins and blueberries (85-95 calories per ounce). Use it as a trail mix, top it in the salad, combine it with some yoghurt, cereal, or eat it as a snack; dry fruits are a healthy version of how to increase weight.
4. Red meats
Also considered the best muscle-building food, red meats are the natural and the best source of dietary creatine. Well, you need to choose fatty meats, slightly leaner ones. Although both are the rich source of protein, the fatty one will provide more calories than the leaner meats.
5. Starch and potato
Potatoes are an easy and cost-effective food high in calories. There are even other sources of starchy components like corn, quinoa, buckwheat, sweet potatoes, oats, beans and legumes, winter root vegetables and alike. It is a rich source of carbohydrate, increasing the glycogen stores in the muscle. It offers approx 165 calories to the body.
6. Firm tofu
Firm tofu offers 363 calories per cup and is a rich source of calcium, protein and fat. You can include different soya dishes in your diet.
It is the paste of sesame seed, popularly used with hummus or baba ganoush, the Mediterranean foods. Sesame seeds have a store of antioxidants and healthy fats, have antihypertensive properties and improve the body’s immune system. Toss the salad or mashed potato with a tablespoon of tahini.
8. Chicken thigh is a food high in calories
If you genuinely want to gain weight, consider eating chicken thighs rather than chicken breast. Combine this delicacy with whole grains like rice or quinoa or leafy green vegetables. However, avoid over consumption as it contains a high amount of saturated fats, which is unhealthy if consumed regularly.
Bacon is the high-fat meat, rich in calories. A 100 gram of bacon generates 393 kcal of energy in the body. Just include a slice of bacon in your breakfast in combination with whole-grain cereals. Hence, make it flavourful and healthy at the same time.
10. Oily fish and salmon is also a food high in calories
Just like red meat, salmon and other oily fish are also the best high-calorie food items. The well-known nutrient it contains is the Omega-3 fatty acids. 175-gram fillet of salmon offers 350 calories and 4g of omega-3 fatty acids. Once should include them in the diet as it boosts the body’s immune system.
Avocados are the storehouse of numerous healthy fats. It is a calorie-dense food item, a great source to gain weight. One large avocado provides 322 calories of energy, 17g of fibre and 29g of fats. Try including it in your diet regularly as it is also a rich source of vitamins and minerals. You can slice it over the sandwiches or mash it. Then, use it as a dip for vegetables and chips.
Dates are the instant energy-giving food. One pitted date (approx 24 grams) provides 18g of carbs along with vitamins and minerals and 67 kcal of energy. Freshly picked dates are loaded with pure sugar that revitalises the body. Consume 3-4 dates before a workout or when you are hungry to boost the energy levels.
Although gaining weight is pretty tough, it is not impossible. The only thing you need to do is include healthy food, typically high in calories. Avoid eating bad or saturated fats to gain weight overnight. It is not a matter of day when you can see the significant transformation. Along with a healthy diet, a good exercise routine is also crucial to gain weight.