So much nutrition and diet advice focuses on losing weight, but if you’re already too lean, you may be at a loss about what to do next. Choose high-calorie foods that provide energy and create muscle mass without all of the unhealthy fats that can damage you instead of trying to gorge yourself with masses of sweet, rich, or fatty foods and helps in weight gain.
How to get Started?
The formula for weight gain is simple: eat more calories than you burn. If you have a fast metabolism or engage in strenuous exercise, you might be putting yourself in a calorie deficit if you don’t eat enough to meet your needs.
Using an online calorie calculator to find out how many calories you burn every day if you don’t know. Create a diet plan that goes above and beyond that importance.
Diets have been developed using the 3,500 calorie per pound guideline. According to the law, cutting 500 calories from your daily diet will result in a pound of fat loss or gain per week. However, it’s unclear how effective the 3500 calorie per pound rule is or how well it’ll work for planning a weight-gain diet.
To make the diet work, eat smaller, more regular meals during the day and add calories without bulk with toppings (gravies, chopped nuts). Here are eight nutritious, high-calorie (but still healthy) foods to add to your list to start your weight-gain strategy:
1. Rice
When people are trying to lose weight, the first thing they are advised is to cut down on rice or eliminate it entirely from their diet. It doesn’t take a genius to figure out that this high-calorie, high-carbohydrate diet will cause you to gain weight faster. A bowl of cooked rice has 130 to 250 calories in it. Rice can be prepared in a variety of ways, including biryani and plain fried rice. To get you started, here are some biryani and fried rice recipes.
2. Potatoes
No, we don’t mean ordering a second box of French fries just because they help you gain weight. Potatoes, as well as other starchy and carb-rich vegetables and foods such as corn, sweet potatoes, beans, pasta, and whole-grain breads, will help you gain weight. Here are some delicious ways to incorporate potatoes into your diet (recipes).
3. Dark Chocolate
If you needed another excuse to buy the extra bar of dark chocolate, you now have one. Dark chocolate contains antioxidants such as flavanols and polyphenols and is rich in fats and calories. Dark chocolate enhances blood flow, reduces blood pressure, boosts mental performance, and prevents bad cholesterol from oxidation. Overall, however, it aids weight gain, as a 42-gram chocolate bar contains 235 calories, according to the same report. So make yourself a steaming cup of dark hot chocolate.
5. Eggs
Eggs are one of the world’s most versatile and healthy foods. You are free to eat as many eggs as you want, prepared in whatever way you want. Most gym trainers recommend eating eggs after a workout because they are high in protein and contain healthy fats, particularly the yolk. It is recommended that you avoid eating egg yolks if you are trying to lose weight. Eating whole eggs, on the other hand, is one of the easiest ways to gain weight. Especially when you have some incredible egg recipes on your to-do list.
6. Yogurt and Milk
Some safe food choices for gaining weight quickly and naturally include full-fat yogurt and milk. Milk and yogurt are also high in protein, carbohydrates, and fats. Yogurt is high in probiotics and strengthens the immune system. Milk also strengthens your muscles and helps you develop muscle mass because it is high in calcium. However, packaged or flavoured yogurts are high in calories and should be avoided. Yogurt can be served with granola or fruits.
7. Proteins Smoothies and Shakes
Protein smoothies or shakes made at home are the easiest and most balanced foods because they combine the nutritional value of many foods into one. It’s also one of the most efficient methods for gaining weight. It’s just a blender away. There are endless smoothie recipes and ways to enjoy them, from strawberry avocado smoothie to dark chocolate and banana shake to peanut butter smoothie. Serve it in a bottle or a bowl with the toppings of your choosing.
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