Weight gain is often only understood in terms of what happens after binge-eating burgers and pizzas while lounging on a cozy couch at home. Thus, the process of weight gain is understood as an easy and delightful one, unlike weight loss. The truth is, weight gain is not all about obesity. It can be a challenging process when it’s done for fitness goals like increasing muscle mass, meeting age-appropriate weight levels, etc. And the weight gain food list helps in doing just that. You have to eat thoughtfully and timely for healthy weight gain too. (Also Read: Height Weight Chart: Ideal Weight For Women & Men)
What is the Weight Gain Food List?
Here is a carefully put-together weight gain food list for you!
Milk is a traditionally used source of many nutrients. Especially the protein content in milk actively contributes to muscle gain. Drinking one or two glasses of milk pre-workout, or post-workout can be highly beneficial. You can also consume milk by adding it to your morning smoothies.
Rice is comfort food for many people. When nothing tastes up to the mark, rice fills the tummy. For weight gain goals too, rice is a beneficial choice in the weight gain food list. It gives you a rich combination of calories and carbs, both essential for weight gain.
Nuts are chefs’ favorite ingredients. They elevate the taste and presentation of the dullest dishes and make them look highly indulgent. Moreover, if you are on a weight-gain journey, be generous with your nutty garnishes and enjoy!
4. Red meat
Red meat gives you creatine: an excellent muscle-building supplement. Additionally, the amino acids present in red meat stimulate muscle-protein synthesis.
If you have been saving those yummy smoothie recipes on your phone, now is the time to try them. The best part is, that you can customize your smoothies as per your taste, health goals, and nutrition requirements. You can use them as a way to consume several other ingredients that can’t be taken separately.
Starches boost weight gain by adding calories to regular dishes. Present in veggies like potatoes, starches come in as easy and cost-effective weight gain foods. Starch-rich carbs can be found in the following:
- Beans and legumes
7. Protein Supplements
Any weight gain food list is incomplete without the mention of protein supplements. Considered unsafe by many people, protein supplements, in reality, are highly effective, tested, and safe weight gainers. They are a constant in the diet plans of athletes and bodybuilders. Protein supplements come in various types: egg, soy, pea, and whey protein. (Also Read: Protein Rich Food: 20 Best High Protein Food List)
Fishes offer the two most important nutrients for weight gain: omega-3 fatty acids, and protein. Healthy fat is all you need for healthy weight gain! Plus, fish can be grilled, sautéed, baked, smoked, and whatnot. So, you have every reason to enjoy this nutrition-powerhouse from the weight gain food list.
To kickstart your weight gain process right from the morning, what better than an avocado-on-toast breakfast? Avocados contain loads of healthy fats, vitamins, and minerals as well. So, pick up your favorite recipe and treat yourself to a delicious avocado meal!
10. Dry Fruits
Dry fruits are loaded with antioxidants, fiber, and calories, which makes them a must-have weight gain food item. You can eat them raw, or mixed with any protein-rich snack or meal.
11. Dark chocolate
If you have a ‘bitter tooth’, and looking at gaining weight, it’s time for a dark chocolate stock-up! Dark chocolate regulates your stress hormones and blood sugar. It also lowers your risk of type-2 diabetes, and heart disease. So, along with weight gain benefits, dark chocolate is good for various other health issues too. (Also Read: 14 Best Stress Relieving Foods To Beat Your Stress & Anxiety)
You should avoid consuming cereal that is sugar-laden and high in complex carbohydrates. Instead, go for whole grain or nut-based cereal choices like oats, granola, bran, multigrain, etc.
13. Cereal Bars
Like in cereal choices, you must avoid cereal bar choices that contain unhealthy sugars, oil, and salts. If you make the right choice, cereal bars are a cool on-the-go snack for weight gain purposes. They are more beneficial when eaten with yogurt, protein shakes, or boiled eggs.
How can we miss the most loved ingredient in this weight gain food list! Cheese. Who really needs a reason to enjoy cheese. Be it sandwiches, pizza, or even omelets, cheese can be slipped into any recipe under the sun. It is a fat and calorie-rich product that must be consumed in moderation.
15. Yogurt-Full Fat
For weight gain, eat full-fat yogurt that is free of any artificial additives like sugar or flavor for best results. You can also add some nuts and fruits to it for taste. (Also Read: 9 Amazing Benefits Of Curd For Skin, Hair, Face & Mood)
16. Whole Eggs
Don’t leave the egg yolk aside if you want to gain weight. Whole eggs are rich in protein and healthy fats. You can eat 3-4 whole eggs per day for your daily calorie requirements.
17. Healthy Oils And Fats
‘Oils and fats’ always sound unhealthy, but they are not always. Healthy fats and oils like olive oil, avocado oil, and coconut oil are healthy choices for weight gain.
Pasta is full of carbs and calories, but also useful for weight gain. This weight gain food list does not endorse bleached varieties used in restaurant dishes. We are talking about the whole-grain variety of pasta that you can use to calm your pasta cravings while staying healthy too.
Bananas are a great source of calories and carbs. You can have one or two bananas a day to keep your weight gain consistent.
20. Whole Grain Bread
Bread is a widely used emergency food that can be turned into the tastiest of preparations. Whole grain bread is a good source of carbs that you can combine with egg, cheese, or meat to make high-calorie yet nutritious meals.
Weight Gain Food List – Some Takeaways
Weight gain is a challenging process, and as sluggish as weight loss. Thus, it requires you to make healthy choices. You can choose from a wide variety of this weight gain food list and plan your diet in a balanced and nutritious way.