Foods That Will Make You Gain Weight

In the United States, a significant focus has been placed on weight loss; however, there is a subset of the population for whom weight gain is a desirable goal. Individuals with naturally slight builds or those with a rapid metabolism often struggle to increase their body weight—a concern that is not just cosmetic, as being underweight can lead to serious health problems including organ damage, disrupted menstrual cycles in women, and decreased bone density.For those recovering from eating disorders, healthy weight gain is an essential part of their journey to wellness. While high-calorie diets rich in sugar and unhealthy fats can lead to weight increase, such methods can adversely affect overall health. Nutrition experts advocate for a balanced approach to gaining weight, emphasizing the importance of whole foods and mindful caloric consumption to ensure nutritional needs are met.For anyone looking to gain weight in a healthy manner, a selection of 20 nutritious foods can support this goal when incorporated properly into the diet. To stay informed on this topic and more, individuals are encouraged to subscribe to our exclusive diet & nutrition newsletter, delivering the latest insights and advice directly to your inbox.

Lean Red Meat

Indulging in lean red meat could be beneficial for those aiming to increase their mass, particularly due to its muscle-building properties. Healthline heralds red meat as an excellent source for this purpose, with steak standing out because of its high protein and iron content. Moreover, red meats also serve as one of the foremost natural suppliers of dietary creatine, a substance widely recognized for its muscle augmentation potential.

However, it is important to note that not all steak cuts offer the same benefits. Those looking to enhance their calorie intake might prefer marbled cuts, which tend to be higher in calories and flavor. Cuts such as rib-eye, t-bone, New York strip, and beef tenderloin are recommended for their desirable fat content.

Despite these advantages, red meat is also rich in cholesterol. Consequently, nutrition experts typically advise moderation, suggesting red meat be consumed just a few times weekly as part of a balanced diet. Overconsumption, particularly in conjunction with a diet high in saturated fats, may lead to adverse health implications.

Real Nut Butters

Natural peanut butter serves as an excellent source of protein and essential fats, which benefits individuals aiming to increase their weight healthily. A single tablespoon offers approximately 100 calories along with 4 grams of protein. Additionally, genuine peanut butter provides a wealth of nutrients including folate, magnesium, and vitamins E and B3.

Incorporating peanut butter into your diet can be as simple as blending it into oatmeal, spreading it on whole-grain bread, or using it as a nutritious dip for apples. For optimal health benefits, select natural peanut butter brands that minimize added sugars and unnecessary ingredients, ensuring a pure, wholesome product.

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Whole Fat Milk

Nutrition experts recommend a straightforward switch for individuals aiming to increase their caloric intake: replacing skim milk with whole milk. Whole milk contains an additional 60 calories per glass, due to the retained fat content, which also helps to preserve the milk's inherent vitamins and nutrients. Notably, whole milk is a rich source of vitamins D and A. Incorporate whole milk into your diet by using it in place of skim milk in various dishes like oatmeal, cereal, and sauces, or simply enjoy it as a beverage. For those who prefer milk with their coffee, consider adding a touch of cream for an extra calorie boost.

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Tropical Fruit

Incorporating nutrient-dense tropical fruits such as mangoes, papayas, bananas, and pineapples into your diet can be an effective strategy for achieving healthy weight gain. Renowned nutritional authorities highlight these fruits for their rich natural sugar content, which offers an excellent source of energy. For those seeking to increase their intake in a palatable manner, consider preparing smoothies as a convenient method to consume the recommended daily servings of fruits and vegetables.

Avocado

Avocado consumption has surged due to its recognized health benefits and versatility in culinary applications. As a substantial source of monounsaturated fatty acids, avocados contribute positively to cardiovascular health, according to Very Well Fit. Additionally, a single avocado provides approximately 200 calories, allowing for calorically dense yet nutritious consumption. Avocados are rich in potassium, folic acid, fiber, and vitamins E and B, making them a valuable addition to various dishes. They can be sliced atop salads, coupled with meat, or spread on toast for a simple yet nutritious meal. For a quick and healthy snack, mash half an avocado, season with salt and pepper, and enjoy it on a slice of bread.

Natural Granola

For individuals seeking to increase their weight in a nutritious manner, opting for natural granola without added refined sugars is an excellent choice. Comprised of wholesome ingredients like rolled oats, natural sweeteners, and beneficial fats from sources such as nuts and coconut oil, this delicious option can be further enriched with the addition of more dried fruits and nuts to enhance its taste and nutritional profile.

While pre-made granola is readily available for convenience, it can also be simply prepared at home. Serving this granola alongside a generous helping of full-fat yogurt, fresh fruit, and a touch of honey creates a balanced meal. This combination offers a significant protein boost from the yogurt, dietary fiber from the granola, and natural sugars from the fruit, culminating in a well-rounded and energizing breakfast or snack.

Whole Grain Bread

Nutrition experts recommend the inclusion of wholesome bread options as an effective approach to weight management. Integrating bread made with whole grains into your diet is advisable, as these selections retain essential fiber and minerals that are often depleted from white bread during refining. Whole grain bread not only promotes satiety but also provides a consistent source of energy. In contrast, traditional white bread, despite its popularity, lacks these health benefits due to the nutrient loss incurred in its production process. For optimal health outcomes, choosing whole grain bread is a strategic and nutritious decision.

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Vegetable Oils

Culinary oils are essential in both cooking and as components in salad dressings. For optimal health benefits, it is advisable to select oils such as extra virgin olive oil, safflower oil, coconut oil, and peanut oil. These oils provide a robust flavor and, when consumed in moderation, contribute to a heart-healthy diet. Extra virgin olive oil stands out for its high content of monounsaturated fats. Canola oil is another healthy option, offering both omega-3 fatty acids and monounsaturated fats. Walnut and grape seed oils are recommended by VeryWell Fit as excellent choices for salad dressings due to their distinctive taste.

Furthermore, the majority of vegetable-based oils are suitable for high-temperature cooking, providing a distinct advantage over butter, which has a tendency to burn. Additionally, their concentrated flavors mean smaller quantities may be required for cooking, which can contribute to a healthier food preparation.

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Nuts

Nuts serve as an excellent snack option for those looking to increase their caloric intake. They are densely packed with fatty acids, essential nutrients, and a considerable amount of dietary fiber, making them incredibly satiating despite their small portion size. However, it's important to note that not all nuts offer the same fiber content. Almonds, for example, are a superior choice for incorporating healthy fats into your diet. Nonetheless, mindful consumption is advised due to their high caloric density; a couple of handfuls can significantly increase your daily calorie count, as reported by Healthline.

It is advisable to limit the consumption of macadamia nuts as they are particularly high in fats. Alternatively, opting for a mix of nuts can deliver a diversified nutritional profile, combining the benefits of various types in one serving. Nuts are also versatile additions to meals – they can enhance salads, serve as a crunchy topping for Asian cuisine, or enrich the flavor and nutrient content of breakfast cereals and oatmeal.

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Cheese

Cheese enjoys widespread popularity across North America and is cherished for its versatility in culinary applications. Derived from milk, cheese offers a suite of nutritional advantages. However, it is important to note that most cheese varieties carry a high fat content, making them beneficial for those looking to increase their caloric intake but less ideal for weight loss efforts. Experts, such as those at Healthline, acknowledge that cheese, much like dark chocolate, is calorie-dense and rich in fats. Nonetheless, in moderation, cheese provides a substantial source of protein.

The wide array of cheese types allows for exciting pairings with different meals, enhancing gastronomic experiences. Examples include coupling goat cheese with eggs, Swiss cheese with roasted chicken, or adding a touch of Parmesan to asparagus. Eaten in moderation, cheese can also serve as a nutritious snack, given its protein content.

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Potatoes

Individuals aiming to increase their weight should consider incorporating carbohydrates into their diet strategically, as they play a critical role in augmenting caloric intake and building muscle glycogen stores—a key energy source for physical activity, as highlighted by Healthline. Opt for nutrient-dense carbohydrates such as potatoes, which not only contribute carbs and calories but also offer fiber, essential nutrients, and resistant starch that benefits gut health.

Potatoes are not only rich in protein and fiber but also an excellent source of vitamin C. They are cost-effective and straightforward to prepare. To maximize their nutritional value, consume potatoes with their skin intact, as peeling can significantly reduce their protein content. For variety and enhanced flavor, diversify your choices by including mini reds and sweet potatoes in your meals. For those who prefer alternatives to potatoes, healthy starch options such as quinoa, oats, corn, buckwheat, squash, beans, and legumes are also worthy of consideration.

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Salmon and Oily Fish

Salmon is widely recognized as a nutritious superfood, beneficial for maintaining overall health and well-being. It is recommended that salmon be integrated into one's diet regularly, aiming for consumption once or twice weekly. Celebrated for its high protein content, beneficial omega-3 fatty acids, and healthy fats, salmon provides numerous health advantages. However, it is important to consume it in moderation. The USDA advises that a standard serving size is approximately 3 ounces, which equates to roughly 208 calories. It is worth noting that restaurant servings are often larger and may be served with calorie-rich marinades, significantly increasing the caloric intake. For instance, a 6-ounce portion prepared in such a way could contain up to 1,470 calories, which is about 75 percent of the recommended calorie intake for an average woman. For those seeking to gain weight healthily, incorporating salmon and other oily fish into the diet can be effective, provided it is done sensibly and without excess.

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Protein Smoothies

Protein-rich smoothies are currently highly regarded within the fitness and wellness community as an effective, healthful method for weight gain and muscle development. They are valued for their convenience and cost-effectiveness when prepared at home, particularly when augmented with protein powder to support muscle synthesis. However, caution is advised regarding the calorie content and potential high sugar levels, especially in commercial variants, as noted by Healthline. Homemade smoothie aficionados should be vigilant about their ingredient selection, incorporating nutritious options such as kale and spinach while moderating the addition of sugary elements like yogurt and fruit. While these calorie-dense beverages can be a beneficial supplement to a fitness regimen, they should complement regular exercise rather than substitute it. Protein smoothies can serve as a practical option for those seeking to increase their caloric intake.

Dried Fruit

It's commonly overlooked that some fruits can contribute to weight gain, particularly when comparing fresh fruit to their dried counterparts. Nutrition experts, such as those at VeryWell Fit, emphasize the caloric disparity: one cup of dried fruit contains roughly 200 calories, while the same quantity of fresh grapes is merely 60 calories. Although dried fruits offer health benefits, including antioxidants and essential micronutrients, it's imperative to consume them in moderation due to their high sugar content. For individuals aiming to increase their weight healthily, strategically incorporating dried fruit into the diet is advisable. Enjoying dried fruit can be both simple and versatile, whether mixed into trail mix or sprinkled over cereal. However, moderation is crucial, with a small handful sufficing to balance caloric intake with nutritional advantages.

Chia Seeds

Chia seeds have emerged as a nutritional powerhouse, worthy of its superfood status. Despite their diminutive size, they are quite calorie-dense; hence, it’s essential to integrate them into your diet with mindfulness to portion size. Incorporating chia seeds is advised, but with moderation, especially for those who are not aiming for weight gain. To put it into perspective, a mere 12 grams of chia seeds deliver 60 calories, signifying the ease with which one might inadvertently overconsume.

Furthermore, the versatility of chia seeds adds to their appeal. They can effortlessly enhance the nutritive value of meals, whether sprinkled over yogurt, oats, or blended in a smoothie. Remember, a little goes a long way with chia seeds, ensuring you reap their health benefits without excess calorie intake.

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Full-Fat Yogurt

Numerous individuals regularly incorporate yogurt into their diet due to its convenience in single-serve portions, facilitating easy incorporation into meals or as a snack on the move. Yogurt’s nutritional profile varies; it can be a rich source of probiotics, fat, carbohydrates, and protein. For those aiming to increase their caloric intake, Healthline recommends opting for full-fat yogurt to attain a wholesome blend of protein, carbohydrates, and fat. To maximize caloric content, Healthline suggests enriching yogurt with fruits, creating a chocolate peanut butter pudding, assembling a yogurt parfait, or incorporating it into your morning smoothie.

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Trail Mix

Trail mix, a combination of nuts and dried fruits with occasional chocolate additions, is a dense source of energy, offering a significant calorie and fat content that can be deceptive to those monitoring their weight. Although often perceived as a healthful option, trail mix should be consumed in moderation, particularly by individuals focused on weight loss. For illustrative purposes, let's consider the Great Value Tropical Trail Mix from Walmart, which provides approximately 120 calories per serving, with a 26-ounce bag yielding around 25 servings. Such a snack can swiftly contribute to a higher calorie intake than intended. For those seeking the nutritional benefits without excessive calorie consumption, it's recommended to limit intake to a 1-ounce serving daily. To further support a healthy diet, one should opt for varieties that are free from added salts and sugars.

Dark Chocolate

It is widely accepted that chocolate is an enjoyable treat, but the value of consuming high-quality dark chocolate, which contains a minimum of 70% cocoa, extends beyond mere pleasure. Such chocolate is enriched with antioxidants and essential micronutrients, including fiber and magnesium, as highlighted by Healthline. A 100-gram serving provides approximately 600 calories, showcasing its caloric density and nutritional value.

However, as Reader's Digest cautions, moderation is key. Dark chocolate, while beneficial, also contains sugar. Therefore, it should not be consumed with abandon, but rather savored in small quantities to enhance one's diet responsibly. It is not advisable to consume large amounts daily, but incorporating a few pieces occasionally can contribute positively to your caloric and nutrient intake.

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Red Wine

Understanding the enjoyment derived from drinking red wine might resonate with many, comparable to the pleasure of savouring dark chocolate. However, the caloric content of alcoholic beverages, and particularly wine, should not be overlooked. Beverages contribute to our daily caloric intake in ways that may be less apparent than food. As highlighted by Reader’s Digest, a mere 5-ounce serving of red wine contains approximately 125 calories. Given that it's common to indulge in more than one glass at a time, this can lead to a significant caloric intake. Therefore, it is recommended to limit consumption to one serving per day to manage calorie intake effectively.

Eggs

Eggs are an excellent source of high-quality protein and play an integral role in a balanced diet. Healthline highlights eggs as one of the top muscle-building foods available, offering a rich blend of proteins and beneficial fats. The egg yolk, often avoided due to misconceptions about cholesterol, is in fact nutrient-dense and particularly valuable for those aiming to increase their caloric intake for weight gain.

For individuals without egg intolerance and with a goal of weight gain, incorporating up to three eggs daily—be it at breakfast or dinner—is a practical approach. Athletes and those with high-caloric needs may consume as many as six eggs a day, as per Healthline's findings, to support their energy expenditure.

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