The Ultimate Guide to 5 High-Calorie Foods for Weight Gain

by Amelia
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Looking at the aspects of weight gain, but especially a healthy weight gain, it is always useful to rely on foods rich in nutrients and calories. It will not promote muscle gain or good health if one just consumes any junk foods including fast foods and other calorie-rich foods. Instead, an optimal plan is to take such foods that contain all the right elements for muscle building, such as healthy fat, whey protein and carbohydrates . If you are one of them and you want to pile on the muscle mass, then here are five foods that are high in calories.

Let’s Begin!

  1. Avocados

Not only for their taste and the variety of uses, avocados have a very high amount of calories. A medium-sized avocado has 250-300 calories; 75% are from healthful fats, and it has vitamins, such as C, E, K, B6. These fats are monounsaturated, and as you may know, these have incredible properties for your cholesterol levels, so they can be good for anyone who is trying to pack in more calories while reducing the effects on cholesterol.

Not only are they full of healthy fats that actually help you gain weight , avocados contain vitamins like K, E and C, fibre and other nutrients. Include them in your fruits, vegetables or sandwiches for that extra taste and thickness without the need for extra calories.

  1. Nuts and Nut Butters

An almond, walnut or cashew is very suitable for weight gain because it carries a lot of calories and is rich in healthy fats. Few nuts a day (roughly one ounce) contain 150-200 calories, protein and fibre necessary for muscle building and appetite suppression. It is convenient to pop one or two in your mouth at any given time or incorporate them into any meal to boost the caloric value rapidly.

Nut butters, such as peanut or almond butter, are even more concentrated in calories, with two tablespoons offering up to 200 calories. Pairing nut butter with whole grain bread, fruit, or smoothies can help you meet your calorie goals while also providing essential nutrients like magnesium, vitamin E, and antioxidants. Spread it on toast, blend it into your protein shakes, or even mix it with oatmeal to make your meals more calorie-dense.

3. Whey Protein

Whey protein is a highly efficient way to increase your protein intake, which is crucial for muscle gain. It’s a fast-digesting protein that contains all the essential amino acids necessary for muscle repair and growth. For those trying to put on weight, adding a whey protein shake to your daily diet can provide an extra 150-200 calories, depending on the brand and serving size.

If you have a high metabolism or struggle with consuming enough calories through whole foods, whey protein shakes offer a convenient and effective solution. They are particularly beneficial when consumed after workouts, as they help repair and grow muscle tissue. Combining whey protein with other calorie-dense ingredients like whole milk, bananas, and nut butter can create a shake that’s not only high in protein but also loaded with calories, perfect for anyone looking to bulk up.

For those who are lactose intolerant or looking for a purer protein source, whey protein isolate is an excellent alternative. It contains a higher percentage of protein with less fat and lactose, making it an effective option for weight gain without any digestive issues.

4. Oily Fish

Oily fish like salmon, mackerel, and sardines are incredibly nutrient-dense and high in calories due to their rich fat content. A 6-ounce serving of salmon can provide over 350 calories, most of which come from heart-healthy omega-3 fatty acids. These fats not only contribute to muscle building but also support cardiovascular health, making oily fish an excellent addition to a weight-gain diet.

In addition to healthy fats, oily fish are a fantastic source of high-quality protein, which is essential for building lean muscle mass. They also provide various essential nutrients, such as vitamin D, selenium, and B vitamins, all of which support overall health. Adding fish to your diet two to three times a week can significantly help you meet your calorie and nutrient goals.

5. Whole Grains

Whole grains like oats, brown rice, and quinoa are high in calories and packed with essential nutrients. They provide complex carbohydrates, which are necessary for sustained energy throughout the day and after workouts. These carbs are slowly digested, preventing spikes in blood sugar levels and providing lasting energy for muscle growth and recovery.

A cup of cooked brown rice can offer about 200-250 calories, depending on the type, making it an easy way to add more calories to your meals. Whole grains also come with the added benefit of providing fiber, which supports digestive health. Including whole grains in your diet helps ensure that your body receives the energy it needs to build muscle while also contributing to your daily calorie intake.

Conclusion

Gaining weight can be a challenge, but with the right high-calorie foods, it’s possible to achieve your goals in a healthy and sustainable way. Incorporating nutrient-dense foods like avocados, nuts, oily fish, and whole grains into your diet ensures that you’re gaining not just calories but essential nutrients needed for overall health and muscle growth.

For those looking to increase their protein intake and calorie consumption, supplements can be incredibly helpful. Using a weight gainer it’s an excellent option for anyone trying to gain weight. This high-quality supplement provides the extra calories and protein needed to support muscle growth and achieve your weight gain goals efficiently.

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