Gaining weight can feel just as difficult for some people as shedding pounds does for others.
For individuals who are on the leaner side and aim to increase their body mass, it is important to focus on a diet rich in nutrient-dense foods.
This strategy ensures that you are not merely adding unnecessary calories but are also providing your body with the essential nutrients required for healthy weight gain.
Here are foods that can help you gain more weight:
1. Foods High in Protein
Protein is vital for developing and preserving muscle mass, making it an essential element in any weight-gain plan. Lean meats such as chicken, turkey, and beef are outstanding sources of high-quality protein, along with fish, eggs, and dairy products including milk, cheese, and yogurt.
For those adhering to a vegetarian or vegan lifestyle, plant-based protein sources like lentils, chickpeas, beans, quinoa, and tofu offer essential components for muscle development. Alongside whole foods, utilizing protein shakes or smoothies can serve as a practical method to enhance your protein consumption, especially post-workout when your muscles require protein for recovery and growth.
2. Beneficial Fats
Incorporating healthy fats into your meals is an efficient strategy for boosting your calorie consumption without needing to consume large amounts of food. Healthy fats contain more calories per gram than carbohydrates or proteins, delivering approximately nine calories per gram, in contrast to the four calories per gram offered by other macronutrients.
Foods abundant in healthy fats include avocados, various nuts like almonds, walnuts, and cashews, as well as seeds such as chia seeds, flaxseeds, and pumpkin seeds.
Peanut butter, almond butter, and other nut butters provide healthy fats that can be seamlessly integrated into meals and snacks.
Additionally, incorporating olive oil or coconut oil into cooking and using them as salad dressings or drizzles can boost calorie intake and promote heart wellness.
3. Whole Grains
Whole grains provide sustained energy through carbohydrates and essential nutrients like fiber, vitamins, and minerals for overall health.
Foods such as brown rice, whole grain bread, oats, and quinoa increase calorie intake and support muscle building and bodily functions.
The fiber in whole grains aids digestion, enhancing nutrient absorption, crucial for healthy weight gain.