SheLookBook also thinks of those who would like to gain a few kilos. There is no need to rush on junk food and other sweets. It is entirely possible to target high-calorie foods to gain weight.
So how do you gain weight while eating healthily?
Here are the foods to favor:
1: Bananas to Eat To Gain Weight
Fruits that make you fat? You might think otherwise, but by choosing fruits and vegetables with high energy density, it is possible. Fruit juices and smoothies are best in the morning or as a snack to provide you with the vitamins and energy you need for the day.
Fruits are naturally sweet. Don’t hesitate to mix a banana with a pear and a lemon in the morning, all mixed with natural yogurt, according to your tastes.
Among the other vitamin-rich fruits to eat: are mango, cherries, grapes, etc. Do you know Persimmon? It is very sweet; it is one of the fruits that make you gain weight, and we love the exoticism it brings to our plates!
2: Corn: Eat To Gain Weight
To gain weight, eat starchy or naturally sweet foods such as potatoes, carrots, corn, beets, or peas. In particular, it is said that corn makes you gain weight. What is true is that it is very high in carbohydrates. For example, you can treat yourself to popcorn; corn contains many nutrients. On the other hand, we avoid waterlogged vegetables such as cucumbers, zucchini, or broccoli…
3: Chicken Eats To Gain Weight
Generally recommended to promote weight loss, chicken is a lean meat. And yet, if you want to gain weight, it is just as essential to consume protein to maintain your muscle mass. So include tuna, turkey, chicken, fish, and eggs in your diet.
4: Guacamole Eats To Gain Weight
As an aperitif or starter, don’t hesitate to spread a little guacamole on a piece of bread or as an accompaniment to your white meat. You can also treat yourself to spreadable cheese, hummus, and crème fraîche.
5: Olive oil Eat To Gain Weight
Cooking by adding a little olive oil to your dishes will allow you to provide the carbohydrates necessary to consume a few more calories. Olive oil, rapeseed oil, coconut oil, or sunflower oil should therefore be in your cupboards. Rich in omega 3 and 6, they provide essential fatty acids. Fats are among the highest-calorie foods, but they are essential for our nutrition. So think about your drizzle of olive oil to accompany your 5 vegetables per day!
6: Bread
To eat for breakfast, or to accompany your meal, bread is perfect for gaining a few kilos, especially if you spread it with butter or spreads (to be consumed in moderation, anyway).
7: Dried fruits
If you’re feeling peckish, don’t hesitate to eat dried fruits such as grapes, almonds, walnuts, or hazelnuts. We avoid opting for foods rich in sugar, like sweets: Certainly, their number of calories is significant, but what nutrients do they provide to your body? Not much, unfortunately.
8: Cereal bars
In the morning or as a snack, cereal bars are perfect for those who don’t have time to eat or who aren’t particularly hungry. In individual portions, they can be taken anywhere with you. Also, if you want to gain weight, you ideally need three meals a day and two snacks, in the morning and afternoon.
9: Cheeses
Rich in calories, cheeses will allow you to gain weight more quickly. You will be able to enjoy accompanying a slice of camembert on bread.
10: Mayonnaise
Treat yourself by accompanying your dishes with a spoonful of mayonnaise or tartar sauce, foods generally avoided for weight loss. Rich in calories, they will allow you to gain a few pounds.
It is therefore possible to take care of your body while promoting weight gain. High-calorie foods aren’t always what you think of.
Last little tip: no need to gorge yourself on chocolate. And yes, the latter is a natural appetite suppressant, so we avoid it as much as possible at the risk of not swallowing anything all day afterward.
The list of foods to gain weight
To gain weight, you can choose a high-calorie diet. Be careful, this doesn’t mean you have to eat anything! Foods that are harmful to health should be put aside. In summary, you should favor foods that are high in calories but can provide you with many nutrients.
WHY DO SOME PEOPLE HAVE DIFFICULTY GAINING WEIGHT?
Despite many efforts, some people tend not to gain weight. There are several reasons for this:
This may be due to constitutional leanness. Some people’s body shape is naturally thin. No pathology is involved here. It is therefore difficult for these people to gain weight, despite a normal calorie intake.
A fast metabolism may be the cause of your weight gain. The body quickly burns the calories it ingests, so you lose weight for no apparent reason. A high temperature and an insatiable appetite can be signs of an overactive metabolism.
Stress can also be the cause of your thinness. Problems at work, a stressful family life or a toxic environment can cause you anxiety. This often has a consequence for weight; some will gain weight while others will lose weight.
Finally, certain chronic illnesses can make you lose weight. While depression usually causes a lack of appetite, heart disease, and cancer can cause you to lose weight. If you notice sudden and unusual weight loss, talk to your doctor.
Depending on your profile, you can implement small daily actions that will allow you to regain weight. To regain your appetite, choose orexigenic foods (which whet the appetite), avoid drinking water before and during meals, and find a new physical activity that you enjoy and that motivates you. You can also change the way you cook to find foods that suit your metabolism!
WHAT DO YOU GAIN WEIGHT?
Women generally have 20 to 25% body fat, while men tend to have 10 to 15%. Women store fat in preparation for pregnancy, while men can more easily use up their excess energy. Moreover, they have a greater nutritional need, they generally just need to increase the content of their plate for ideal weight gain.
For healthy weight gain, women can combine a protein diet with physical activity to increase muscle mass, while limiting unnecessary fat storage. Beware of processed products, saturated fats, and sugary products, which could add too much fat. For men or women, it is better to choose healthy foods that make you gain weight and not eat just anything to avoid any health problems.
The best foods to eat to gain weight
The first solution to increasing your energy intake is to have several snacks throughout the day (in the morning and afternoon). Around 10 a.m., after a hearty breakfast, you can have a banana, some nuts, or a glass of milk, for example. It is also possible to add a full meal to your day. You can sandwich it between lunch and dinner or take it in the evening.
To start your high-calorie diet, it is advisable to consume 500 calories more than your classic diet. Note that a normal energy intake is 2000 Kcal per day, while that of a man is 2500 Kcal. Eating certain foods can help you achieve this goal.
Here is a list of high-energy-density foods to gain weight:
Smoothies: For breakfast or a snack, stock up on vitamins by treating yourself to a delicious smoothie. Fruits contain sugar naturally, there is no need to add it. However, you can include bananas, avocados, chia seeds, a few almonds, and full-fat yogurt in your recipe. There is something for every taste!
Starchy foods: Provide your body with enough fuel by choosing complex carbohydrates. Starchy foods should be taken with every meal. For quality starchy foods, choose whole grains, whether for bread, rice or pasta.
Eggs: They contain protein, which will allow muscle mass to develop. To do this, don’t forget to get active by choosing a sporting activity that you enjoy.
Fish: Oily fish is rich in protein, but it also contains good fat! You stock up on Omega-3 by choosing this food. Salmon, tuna, or sardines—there are many fatty fish you might like.
Meats: Preferably, choose lean meat. Chicken, turkey, or guinea fowl, in general, poultry can be useful to you. It contains proteins but also other nutrients, such as vitamins B9 and B12.
Dairy products: whole milk, cheese, and yogurt can help you gain weight.
Fruits and vegetables: Although they generally have a low calorific index, they must be part of your plate. They can indeed provide you with many nutrients, including essential antioxidants against oxidative stress. As for nuts and seeds, they can provide you with good unsaturated fats.
Legumes: They provide plant proteins as well as carbohydrates. To digest them better, simply let them soak in cold water for a minimum of 12 hours.
The worst foods to avoid to gain weight
Getting fat doesn’t mean stuffing yourself. For your health, avoid processed products such as burgers, and frozen pizzas, as well as canned foods, which often contain too much salt. Limit your consumption of cold meats, which are often too salty but also contain saturated fatty acids. Avoid carbonated drinks, sweets, and pastries. Prefer home-cooked meals, often of better quality.
If you want to gain weight, it is better to avoid eating low-fat foods (low-fat dressings, diet sodas, crème fraîche with less than 15% fat, etc.). Also, avoid foods with empty calories, which will not provide you with any good nutrients (white bread, cakes, alcohol, etc.). Finally, if your metabolism is fast, prefer moderate physical activity and not too intense sporting activity.
Which food supplement is needed to gain weight?
Certain food supplements can help gain muscle mass as part of a healthy and balanced diet. Spirulina, for example, can be suggested for weight gain. It is also used in several humanitarian projects aimed at countering malnutrition.
Other supplements can be taken as part of a weight-loss diet. You may be satisfied with the daily consumption of dairy protein powder. Whey, casein or isolate, and many dairy proteins are now available on the food supplement market. There are also supplements based on vegetable protein powders. These will satisfy vegans and vegetarians alike.