While there are a lot of people who work hard to lose weight, there are just as many who are trying to gain some. Gaining weight can be just as difficult as losing weight. People who don’t have much of an appetite can have trouble sticking to a calorie-heavy diet. To make it easier for the aspiring weight-gainer, here are the 12 best foods for weight gain.
Dried Fruits and raisins
Dried fruits and raisins make for great snacks. Chow down on a bowl of dried fruits like apricots or berries while watching TV or waiting for the bus. Dried fruits contain less volume than fresh fruits, making them much more calorie-heavy on a volume-by-volume basis.
Pastas
Pastas can be served in a variety of ways. Pastas are usually the centerpiece of most calorie-heavy meals. Pasta-centric dishes include spaghetti, ramen, and many others.
Bagels
Bagels are dense with calories and can be bought just about anywhere, from bakeries, to your local Starbucks. Bagels come with more calories than your everyday slice of bread. They can also be topped off with cheese and other toppings to enhance the taste, or to add a few more calories.
Whole milk
Consider substituting whole milk for skim milk if you’re looking for a safe, healthy way to gain weight. Whole milk is rich in vitamins D and A, and works just as well on cereals and oatmeal. More importantly, it also contains a few more calories-per-glass than skim milk.
Tropical fruits
Tropical fruits in general are very good for weight gain. This is thanks to the fact that they are usually stuffed with natural sugars. Tropical fruits can be served in a variety of ways. They can be eaten solo, turned into smoothies, or mixed into salads.
Breads and cereals
Breads and cereals are usually the go-to breakfast for most cultures. They’re great for starting your day because they are good sources of carbohydrates; nutrients that help you stay energized for the rest of the day. Whole wheat bread in particular contains more calories than regular bread.
Granola
Granola is fairly easy to make. It’s a favorite for hikers, campers, and backpackers because of how easy it is to prepare. A bowl of granola is also fairly light for the amount of calories it can contain. You can also turn it into a bar, if you want. You can eat granola with yogurt, bananas, and most fruits.
Avocados
Avocados are rich in fatty acids, potassium, fiber, and vitamin K. A single avocado is worth around 200 calories. They are ideal for deserts, can be added to sandwiches in thin slices, or made into guacamole.
Seeds and nuts
Seeds and nuts are laden with polyunsaturated fats that are healthy sources of calories. A bowl of seeds and nuts makes for a great snack. The best seeds and nuts specifically for gaining weight include Brazil nuts, walnuts, almonds, sunflower seeds, pecans, and pumpkin seeds. Nuts in particular are rich in calcium and fiber.
Peanut butter
Peanut butter is fairly easy to find. Peanut butter on a slice of bread is approximately 190 calories and is a good source of protein. Real or natural peanut butter specially contains concentrations of magnesium, vitamins B3 and E, and folate. Peanut butter also works well with oatmeal and apples.
Lean red meat
Steak and other types of red meat are high in iron and protein. The best red meat cuts are beef tenderloins, rib-eyes, and t-bones. While red meats are great sources of calories, they are also high in cholesterol. Make sure to regulate your intake of them. Consider mixing and matching red meat with other types of protein.
Dark Chocolate
Dark chocolate is rich in enzymes and antioxidants, both of which help improve your mood. Dark chocolate is a reliable source of calories. A bar of dark chocolate is rich in sugar and saturated fats. While dark chocolate can be healthy for your heart, remember to regulate yourself. Feel free to treat yourself to a bar once in a while, but if you’re serious about maintaining a healthy diet, don’t go around trying to eat a bar each day.
Gaining weight can require just as much discipline and hard work as losing weight. If you’re trying to gain weight, remember to focus on calorie-heavy foods, but at the same time, don’t forget to maintain a balanced diet.
