Gaining weight the healthy way is everything you will learn about, in this article.
Below are 10 healthy food with high calories that can help you gain weight or add muscle.
1. Whole Eggs
As easy as this looks, eating whole eggs is one healthy way to build muscle. It is an excellent combination of high-quality proteins and healthy fats. Eating eggs avails your body a lot of beneficial nutrients especially in the yolk.
You may eat as much as three eggs per day as long as you do not have an intolerance to eggs. You may even find that some bodybuilders or athlete eat six or more daily.
2. Milk
This is an excellent muscle builder weight gaining food. It has been used by many generations for weight gaining and muscle – building. Milk had an excellent balance of proteins, carbs, and fats as well as a perfect source of calcium and other vitamins and minerals.
Experts have revealed that combining milk, or whey and casein combined, can help gain weight fast more than other sources of protein.
3. Healthy Fats and Oils
To gain weight, including some healthy fats and oils to your diet, will help quickly in facilitating that goal. Healthy oils are calorie–dense foods, therefore just adding a tablespoon (15 ml) of oil to sauces, salads and during cooking can quickly add 135 calories.
Extra virgin olive oil, avocado oil, and coconut oil are some healthy oils you should pitch your tent to.
4. Rice
If you’re looking to gain some weight or add muscle, then eating rice is a good option for you. It is affordable and high in calories. Cooking one cup (165 grams) of rice avails you 190 calories, 43 grams of carbs and very little fat.
From a single serving, you’re sure to get a high amount of carbs and calories — Which is perfect because it means that you eat more food, and also covers up for you if you have a poor appetite or get full quickly. Eating your rice with some proteins and healthy fats is another proven method of gaining weight in a healthy way.
Mind you, you have to be careful not to overdo it, because of its arsenic and phytic acid content, which is contained in some type of rice. Arsenic has been known to cause toxicity while phytic acid can reduce the absorption of zinc and iron.
5. Avocados
Avocados, as you may already know, are full to the brim with healthy fats, which are good for your body. With a fair amount of calories, avocados, unlike other whole fruits, are good for weight gain.
A large avocado contains around 322 calories, 29 grams of fat and 17 grams of fiber. You’re also sure to get vitamins, minerals, and various beneficial plant compounds from eating avocados. You can add them to your salads, sandwiches, omelets and so on or simply just eat them on their own.
6. Nuts and Nut Butters
As some as the can be, they are nutrient- dense as well as containing high calories. Therefore serve as a good option if you want to gain some weight. A small handful of almonds had at least 7 grams of protein and 18 grams of healthy fats.
With just two handfuls combined with your meal, you are good to stack up hundreds of calories, for one day. Another way to have nut butters is to add them to your yogurts, snacks or meals. One important thing to note is that you must ensure to pick 100% nut butters — no extra oil or added sugar.
7. Whole-Grain Bread
This is definitely another good source of carb to help facilitate your weight gain goals. An easy way to do this, if by combining bread with protein sources such as eggs, meat, and cheese.
Natural whole-grain and seeded bread are healthy, so next time you visit a grocery store, make sure to get some of these.
8. Red Meats
If there is any food that can help you build muscle, then it would be red meat. A perfect protein source to help you build muscle. Red meats contain Leucine which is the key amino acid needed to stimulate muscle protein synthesis and add new muscle tissue.
Also, red meats are totally your natural sources of dietary creatine, a muscle-building supplement. To get more calories from red meat, you may choose the fatty ones which can help you gain weight.
9. Salmon and Oily Fish
Eating oily fish or salmon is a good way to get protein and healthy fats that your body needs. Not mention the omega-3 fatty acids you derive from eating them.
For instance, eating just one 6-ounce (170-gram) fillet of salmon will provide your body with about 350 calories and 4 grams of omega-3 fats — which invariably helps you build muscle or gain weight.
10. Potatoes and Starches
Potatoes and sweet potatoes and other starchy foods are other proven methods to gain weigh in a healthy way. Having some potatoes, oats, squash, corn, beans, and legumes, bring all the carbs and calories to help you gain weight and increase your muscle glycogen stores.
