The internet is overflowing with nutritional advice aimed at losing weight. People looking to gain weight on the other hand have not been able to enjoy such levels of literature resources in the recent past.
Due to the lack of adequate useful information for this minority group most people having problems when it comes to gaining weight simply read weight loss articles and do the opposite! Most will end up gorging themselves with a lot of sweet, rich of fatty foods that are said to be packed with high amounts of calories. This is not advisable from a dieticians point of view as this kinds of high-calorie diets in addition to building muscle mass and providing an abundance of energy these foods are major source of unhealthy fats that can cause you harm.
How to Get Started
Weight gain is grounded on a pretty simple principle: consume more calories than you burn. People who have high metabolism or who exercise vigorously need to take in high-calorie foods in order to balance out the loss and to avoid a calorie deficit.
Make use of online calorie calculators to figure out just how many calories you burn each day. Subsequently, create a diet plan that surpasses that value by more than 500 calories per day. Hypothetically, by adding 500+ calories everyday with energy-dense foods and snacks, you will be able to achieve at least a pound every week, Note that 3500 calories equals 1 pound.
To ensure that this plan becomes a success, try and eat smaller, more frequent meals during the entire day and add toppings such as nuts, gravies, or ranch dressing to add extra calories without bulk.
To kick start your weight gain dietary strategy, here are a few nutritious, high-calorie foods you must include your list:
Cereals and bread and cereals, as a whole, are great sources of complex carbohydrates. These are the categories of carbs that the body metabolized slowly, packed with higher amounts of fiber, and form energy stores in your brain and muscles.
Bagels are pretty much calorie-dense. While a single slice of white bread has about 70 calories, a small 3-inch piece of bagel contains over 150 calories. Jumbo-sized coffee shop bagels can have in excess of 300 calories.
Enjoy your bagel with toppings of your choice such as fruit spread and cream cheese and create a tasty, energy-packed morning or daytime snack.
Another calorie-dense source of carbs that offers ideal option and goes well with several other foods. You can as well just add some sauce and your set.
One and a half cups of cooked spaghetti with a cup of bolognese sauce together pack a combine 460 calories. Sprinkle some parmesan cheese on top for another extra 45 calories, and you’ll find yourself with more than 500 calories in one meal.
Offer yourself a quick boost in calories by munching on a handful or two of dried fruit. Dried fruit is great as it has less volume thus you can eat more compared to their fresh counterparts without feeling stuffed.
For instance, a cup of fresh grapes has only 60 calories compared to a cup of raising that has 200 calories. Raisins are perhaps the most popular dried fruit, however, there are other great examples such as dried berries, apples, apricots, cranberries, and some tropical fruits. Try to set a limit though, eating too much dried fruit as this may cause loose stools.
Adding extra fat to your food while cooking is a good way to add calories. However, you need to choose fats and oils that are good for your body.
Olive oil is packed with healthy monounsaturated fats that add calories and flavor to bread, pasta, or vegetables. Canola oil is a good source of omega-3 and monounsaturated fats, making it the perfect, all-purpose cooking oil. Grape and walnut seed oils are lighter in flavor and ideal for dressing salads.
Avocados are packed with monounsaturated fatty acids and other essentials such as vitamin K, potassium, and fiber. One avocado contains an average of 200+ calories, so it’s a great way to add calories without forgoing nutrition. Avocado slices can be added to your sandwiches or can be used to make guacamole that go well with baked tortilla chips, soft shell tacos or burritos.
Nuts and Seeds
Nuts and seeds are a great source of polyunsaturated fats that add good calories to your diet. Brazil nuts, cashews, walnuts, almonds, pecans, sunflower seeds, pumpkin seeds, and flax seeds are all good for your body. Eat them by the handful or sprinkled chopped nuts on to yogurt, ice cream, or salads. Nut butter is also a great source of calories and a heaping of a tablespoon of this kind of butter can deliver more than 100 calories.
Granola is a combination of dry whole grain cereals, seeds, nuts, and dried fruits. You can add dark chocolate chunks or nut butter for extra flavor and calories.
You can boost both your protein and calorie intake with protein bars. They are available at most grocery stores or you can make your own at home. Protein is particularly important because it is what your body requires to build lean muscle.
However, don’t make the mistake of replacing meals with protein bars. You will not obtain adequate calories if you do. Use them as a supplement snack.