Top High Calorie Foods for Weight Gain- Good Calories & Protein-rich Diet

Weight gain is not easy but it can be done using the correct approach. To gain weight fast, you must have a balanced diet that will be filled with healthy fats, protein, carbohydrates, and nutrients. Rely on foods with complex carbohydrates and calories to promote weight gain.

This diet will maintain a lot of balance in your meals so that you can gain weight quickly in a healthy manner. Such a diet also helps skinny person gain weight. You should add high calorie foods for weight gain that contain high levels of calories in your daily meals so that you are provided with more calories and can gain weight. The best weight gain goals include gaining approximately 0.5 to 1 pound per week. Discuss with a physician or a dietician to create a weight gain strategy personally.

A calorie rich meal is merely a meal, which contains high levels of calories including dairy products . However, all calories are not equal, especially when considering high quality protein. You are supposed to know the distinction between good calories and junk calories to maintain your daily calorie intake. 

Individuals who desire to increase their weight through specific foods without the related dangers of a disease must consume more calories than they require. A calorie surplus that supports sustainable weight gain is the excess of calorie dense foods that you consume each day and exceed what you burn throughout the day.

• Mechanism: the stored energy is stored when you consume high calorie foods with good nutrients. When you also do strength training then the body utilizes that energy as well as protein to grow not only fat but muscle.

• The Significance of Quality: To ensure that most of the weight gain is not additional fat loss, but rather, a growth of muscle, prefer good calorie foods (such as nuts, healthy oils and good proteins) to junk food.

The number of calories that you require daily is determined by your age, sex, weight, height, body mass index,  and the level of activities that you engage in. Average numbers are provided by health groups on adults, including recommendations for whole grain bread .

Achieving healthy weight gain requires increasing your calorie intake with nutrient dense foods that are also rich in essential nutrients to support weight gain. These healthiest muscle building foods, including oily fish, dark chocolate, coconut oil, whole grains that are nutrient dense and calorie rich are important for supporting healthy weight gain and ensure the weight gained is beneficial muscle mass and stored energy or rather than just fat. These foods ensure a sustainable weight gain process. 

This table highlights the food rich in calories that offer great nutritional value.

You need to consume high protein and high calorie foods, like chocolate whey protein and a protein shake,  in case you want to focus on muscle building. Protein provides you with the essential amino acids and building blocks which muscles require in order to repair and develop.

Examples: paneer, chicken breast or thighs, whole eggs, lentils, chickpeas, whey protein powder, Greek yogurt and fish.

• Building up of muscles: Protein and additional calories can be used to increase muscle growth and repair.

• More rapid recovery: Protein aids in the accelerated recovery after the hard training in strength so that you can proceed with the regular workouts.

• Control over appetite: Protein will make you less hungry than carbs or fat when bulking, therefore you will maintain your calorie consumption.

In the case of high calorie vegetarian food, you should concentrate on dairy fats, beans and tasty nutrient rich fruits and sweets.

Examples include ghee (clarified butter), paneer, khoya (reduced milk solids), coconut milk/oil/grated coconut, peanuts, dates, brown rice, whole grain bread, nut butter, cereal bars, bananas, mangoes, rajma (kidney beans), chana (chickpeas), and various high calorie foods like parathas made in oil or ghee.

High Calorie Indian Foods List (Vegetarian) includes various high calorie vegetarian food options.

Most vegetables contain low calories; however, the starchy vegetables are good for people who desire more calories in their meals. They provide you with complex carbs, fiber and significant vitamins. 

High calorie Starchy Vegetables: 

• Potatoes (baked or roasted with the skin on, in particular) 

• Sweet Potatoes and Yams 

• Peas 

• Sweet Corn 

• Beets (moderate) 

The best way of maximizing the calories of these vegetables is by cooking them in healthy fats. E.g. roast potatoes in olive oil or nut butter to sweet potatoes. 

Eating foods with good calories and nutrients is one of the most effective and easiest ways to gain healthy weight. Pay attention to food with good calories and nutrients. 

The snacks are easy to prepare, carry around and provide a lot of energy and nutrients and thus would be very convenient during meal breaks. 

• Nut Butter & Banana: Place 2 tbsp of peanut, almond or cashew butter on a big banana. Add chia or hemp seeds to get extra calories and Omega 3s. 

• Trail Mix: Combine almonds, walnuts, pumpkin seeds and dried fruits, including raisins and dates. Ensure that the ratio between nuts and candy pieces is higher. 

• Hard Boiled Eggs & Cheese: Combine 2 hard boiled eggs with a slice of high fat cheese (such as cheddar or Swiss). This provides an ideal protein and fat combination. 

• Avocado Toast: Prepare half an avocado on a piece of whole grain toast. Pour olive oil and sprinkle it with Bagel seasoning or sesame seeds. 

• Protein Bars: Bars should include many nuts or seeds and contain at least 15g of protein. Prefer bars that have less sugar. 

Smoothies are also great at weight gain since when you drink a lot of calories, you do not feel too filled. Different smoothies like chocolate banana nut shake, oats shake work great for supporting muscle growth. They may be consumed fast following an exercise or as a meal full of nutrients. 

Healthy fats have been used in this recipe to provide a rich texture and lots of calories without the use of nut butter. One cup of full fat cans of coconut milk provides the majority of fat and calories and serves as a base. Add 1/2 medium avocado to add creaminess and monosaturated fats. Add half a cup of full fat Greek yogurt in terms of protein and fat. Substitute with 1cup of frozen mango chunks and 2 large pitted dates. Include chia seeds (1 tablespoon). Also, you can add maple syrup for enhanced taste. Blend all until smooth. 

It is a nutritious choice of a breakfast or a snack that resembles a dessert due to its warm and spiced flavor. Add one cup of whole milk (or almond milk). Add one small sliced apple. One third cup uncooked rolled oats as long term carbs. Two tbsp of almond butter is the key source of calories. Optional: Add two tbsp. of hemp hearts or flaxseeds to add nutrition. Add 1 tsp vanilla extract and a lot of cinnamon. To achieve a better texture, moist the oats using milk over a period of fifteen minutes or dry the oats and then combine with the rest. 

Learning to gain weight safely is to make the right choices of calories to ensure that you pack on muscle and bone rather than just fat. Look at a more moderate, practical approach to consuming more calories and still eating healthy foods. 

These are the strategies that are most significant: 

• Maintain calorie intake: Gradually increase calofries and regularly. In order to gain weight you must have a persistent excess eat more energy than the body expends in a day. 

• Small surplus is important: Have an average surplus of 300 to 500 calories per day. An increased surplus could bring excess fat. 

• Eat regularly: It is important to be regular. One skip meal will wipe out the excess you have been building and cause stagnation. 

• Pay attention to high energy foods: It is easy to increase total energy with the help of healthy, high energy foods such as nuts, nut butters, avocados and oils to add to each meal and snack. 

Attempting to have all the calories in only 3 large meals may be awkward and lead to digestion issues. 

• Eat every 2 3 hours: Schedule your day with three meals and two to three large, calorie rich snacks (such as the smoothies and the trail mix discussed). 

• Consume your calorie intake: Shakes and smoothies are convenient and high calorie supplements. In an excess they are simpler to eat than solid food.