Everyone should have an average height/weight ratio according to their age. Your weight should be proportionate to your height and age, if it’s more than average it is considered overweight and if less than average, then you are considered underweight. There are a lot of people in the age group of 10-39 who are less than average weight as per their age. The average weight of a healthy person generally depends upon their height, age and gender. Gone are those days when size zero had become a trend. You can indulge in regular exercise, develop healthy eating habits, have adequate sleep and gain weight in a healthy way. Indulge in food that will help you to increase bone density, body mass and muscle strength. Here, we have listed the top 15 foods that will help you to gain weight.
Top 15 Weight Gain Foods List
1. Milk
Milk is a well known food for weight gain and muscle builder. It is a rich source of carbs, proteins and fats. It is also rich in Calcium and various other Vitamins and Minerals. Milk is a good choice for people who are trying to gain muscle as it is a rich source of protein which provides casein and whey protein. Research has found that casein and whey when combined together can lead to more weight gain as per compared to any other source of protein. Anyone looking for weight gain should definitely add milk to their daily diet.
Nutritional Value: 100 grams of milk contains 42 calories, 1 gram fat, 5 gram of carbohydrate and 4 grams of protein.
2. Protein Rich Smoothies
Protein rich smoothies are very nutritious and a delicious way of gaining weight. Always go for homemade smoothies as the readymade ones are loaded with processed sugar and lack the essential nutrients required by the body. Here are a few varieties of smoothies you can check out:
- Chocolate banana nut smoothie- Take 1 banana, 1 scoop of chocolate whey protein and peanut butter and mix all the ingredients well in a blender along with milk. Your favourite smoothie is ready.
- Vanilla Berry smoothie- Take 1 cup of fresh mixed berries, 1 scoop of Vanilla whey protein and 1 cup of natural protein-rich yogurt and mix it well with milk and another nutritious and healthy smoothie is ready.
- Caramel apple smoothie- Mix 1 sliced apple, 1 cup of high protein rich natural yogurt, 1 scoop of vanilla whey protein and milk in a blender and make a smooth paste and add 1 tablespoon of caramel sauce for flavouring. Another delicious smoothie is ready.
- Nutritional Value: All of the above-mentioned smoothies provide 400-600 calories, along with protein, vitamins and minerals.
3. Rice
Rice is a staple food for more than half of the world’s population. Rice is rich is carbohydrate which will help you to gain weight. Rice can be incorporated twice in your daily meals along with vegetable and protein.
Nutritional Value: 1 cup of cooked rice (approx. 185 grams) has 245 calories, 54 grams of carbohydrate, 5 grams of protein and 0.5 gram of fat.
4. Red Meat
Red Meat is an excellent food for muscle building as red meat is the best source of creatine, which is a well-known muscle building supplement. Red meat is also rich in leucine, an amino acid which helps in protein synthesis. The fattier the meat more is the calorie intake, thus help in gaining weight.
Nutritional Value: 100 grams of red meat (Beef) has 218 calories, 12 grams of fat, 0 carbohydrate, 26 grams of protein.
5. Nuts and Nut Butter
Nuts and nut-butters are a perfect option for healthy weight gain. It is a calorie dense food, as it quickly adds hundreds of calories of your body in a single serving. Nut-butters can be added to a variety of snacks and dishes.
Nutritional Value: 1 fistful of Almonds (approx 100 grams) contains 580 calories, 18 grams of proteins and 13 grams of fiber.
6. Potatoes and Starch
Potatoes are rich in carbohydrates and other starchy foods (oats, corn, sweet potatoes, beans, legumes) which add extra calories to diet which help in weight gain. Many of these carbs provide essential nutrients and fiber and resistant starch to your body which helps to nourish your gut bacteria. It increases your calorie intake and also your muscle glycogen stores.
Nutritional Value: 100 grams of boiled potatoes provides 71 calories, 17 grams of carbohydrates, 2 grams of protein, 0.1 grams of fat.
7. Salmon
Salmon is rich in protein and healthy fats. Salmon are rich in Omega-3 fatty acids which is quite beneficial for your health and helps to fight diseases. It helps to gain weight and muscle buildup.
Nutritional Value: One medium-sized salmon gives you around 350 calories and 4 grams of Omega-3 fat as well as 37 grams of protein.
8. Dried Fruits
Dried fruits are calorie dense food which is high in antioxidants and micronutrients. Dry fruits are high-calorie snacks which are also high in sugar content and aids in gaining weight. Dried fruits like raisins, apricot etc are rich in fibre and high in vitamins and minerals required by the body. You can combine dried fruits with whey protein to make healthy and weight gaining smoothies or shakes.
Nutritional Value of Raisin: Half cup of raisin provides 250 calories, 64 grams of carbohydrates and 2 grams of protein.
Nutritional Value of Apricot: 1 cup of apricot contains 315 calories, 80 grams of carbohydrates and 4 grams of protein, 1 gram of fat.
9. Avocado
Avocado is a great option for increasing your calorie intake as they are rich in healthy fats and other vital nutrients. Avocado is a nutrient-dense food which contains almost 20 vitamins and minerals per serving. As per recent studies, avocado is known to lower LDL (bad cholesterol) and increase the level of HDL (good cholesterol) in blood. This fruit also show anti-inflammatory properties due to the presence of oleic acid.
Nutritional Value: One fruit of avocado contains almost 325 calories, 30 grams of fat, 18 grams of carbohydrate and 5 grams of protein.
10. Dark Chocolate
Dark chocolates are rich in antioxidants and other nutrients beneficial for the body. Dark chocolates are very high in calorie, thereby increasing your calorie intake and helps in gaining weight. Dark chocolates have almost 70% of cocoa in them. Dark chocolates are rich in antioxidants.
Nutritional Value: 1 bar of dark chocolate (approx. 100 grams) can add almost 600 calories to your body along with micronutrients, fiber and magnesium.
11. Egg
Egg is one of the healthiest foods for people of all age groups. It is high in proteins, hence helps in muscle building. Eggs also provide your body with healthy fat. It is always important to have whole egg as most of its nutrients are in yolk. It is a healthy food to boost your weight.
Nutritional Value: One egg has almost 90 calories, 5 grams of fat and 8 grams of protein including all the essential amino acids.
12. Banana
Banana is another healthy and nutritious snack which is high in calories. Banana helps to gain weight naturally as it is rich in Vitamin B and C, Potassium and Catechin and resistant starch which are very nutritious to your body. Banana is composed of carbs, vitamins, minerals and antioxidants. You can consume banana as a whole or make thick shake or add banana along with a bowl of oatmeal.
Nutritional Value: One bowl of bananas contains 137 calories, 35 grams of carbohydrate and 5 grams of fiber.
13. Cheese
Cheese is dairy product which is very high in calories and fats. If you want to increase your calorie intake you should definitely add cheese in your diet. Cheese is a good source of proteins, fats, calcium. It has high amount of Vitamin A, B12 and minerals like zinc, phosphorus and riboflavin. There are different varieties of cheese such as mozzarella, cheddar, cream cheese, ricotta, parmesan and cottage cheese which can be added to variety of dishes to increase its flavor. Regular intake of cheese will help to increase muscle mass and strengthens the bones.
Nutritional Value: 100 grams of cheese gives approx. 402 calories, 44 grams of fats, 33 grams of protein, 0.945 grams of calcium.
14. Yogurt
Full fat yogurt is also a best option for gaining weight. This dairy product is loaded with calcium, protein, good gut bacteria which aids in good digestion, boosts immunity, strengthens your bones and provides healthy fat. You can include yogurt in your daily diet along with meals, make smoothies or shakes, for salad dressing.
Nutritional Value: One small bowl of yogurt (approx 100 grams) has 60 calories, 6 grams of carbohydrate, 4 grams of proteins.
There are many other benefits of Curd for hair, Check them out.
15. Healthy Oils
There is a misconception that oil is bad for your health, in fact there are healthy oils which are beneficial for your health. Including healthy oils such as coconut oil or olive oil is an excellent way of gaining weight as these oils are nutrient dense and rich in calories. Coconut oil has an antibacterial and antiviral property which gives protection from various bacterial and viral infections. Olive oil is also loaded with essential vitamins and antioxidants which help to improve your overall health.
Nutritional Value of Coconut Oil: 1 teaspoon of coconut oil contains 115 calories and 15 grams of fat.
Nutritional Value of Olive Oil: 1 teaspoon of olive oil contains 120 calories and 14 grams of fat.
Now you have a fair idea of which foods you should include in your daily diet to gain weight. Gaining weight is as difficult as losing weight, but it’s not an impossible task. You can gain weight in a healthy way by including nutritious and calorie dense food in your diet, with regular exercise and following a healthy lifestyle.
Also read:
Sweet Almond Oil for Skin, Hair and Health – Benefits & How to Use
