While many people are looking to lose weight, others would like to gain it easily and quickly. There could be several reasons for this, the main one is to stay healthy and look fit and energetic.
To gain weight, it is necessary to eat enough during the day to allow the body to absorb more calories than it expends.
So what to eat to gain weight without fat storage ?
Food is the key factor for gaining weight, but be careful to choose good quality foods for weight gain while trying to limit fat storage as much as possible, so for this we we are going to present to you 10 best foods to gain weight in this following article.
1. Rice
Rice is packed with nutrients and carbohydrates that can help with the weight gain process, it is very nutritious and healthy for gaining weight. It contains a good amount of healthy calories, which keeps you full throughout the day.
100 grams of Rice value
- 130 calories.
- 28.7 grams of carbs.
- 0.1g of sugar.
- 1 mg of sodium.
2. Eggs
Whole eggs are a yummy, healthy food to gain weight, they are naturally fatty while having many nutritional qualities. They are packed with protein, essential for gaining muscle mass.
Two eggs are equivalent to 100 g of meat or fish, you can eat up to one egg a day, for lunch, dinner, or even breakfast. It's a perfect ingredient that is easy to integrate into your meals, since there are a lot of ways to consume it. Hard-boiled eggs. Omelette or scrambled egg and even include it in dessert.
100 grams of Boiled Egg value
- 155 calories.
- 11g of fats.
- 1.1g of carbohydrates.
- 1.1g of sugars.
- 373 mg of cholesterol.
- 124 mg of sodium.
3. Bananas
Bananas are the fruit to favor for gaining weight in a healthy way. This fruit is an important source of energy and has a rich taste, they can also speed up the body's metabolism and aid digestion.
A single fruit contains over 100 calories ! full of natural sugars but also vitamins, so you can eat around 4 to 5 bananas daily for healthy and faster weight gain.
The best way to eat a banana fruit for the purpose of gaining weight is to eat them ripe and whole, Banana smoothies and shakes or Banana pie.
A medium sized Banana value :
- 105 calories.
- 27 g of carbohydrates.
- 12.2 g of sugar.
- 0.4 g of fat.
4. Dried fruit
They are oilseeds that provide the body with essential fatty acids. Almonds, hazelnuts, cashews, peanuts and raisins are fattening foods. They are the best healthy option whenever you are hungry, they can be eaten with snacks or snacks to regain weight, they keep you full and provide nutrition to the body as well as healthy fats. Thanks to the lipids that they contain, they help maintain sufficient energy value for the day. You can eat them As salad and dessert toppings or as a snack.
100 g of almonds Value :
- 579 calories.
- 21.55 g of carbohydrate.
- 49.93 g of fats .
- 4.35 g of sugars.
5. Peanut Butter
Peanut butter is too delicious and contains healthy calories so it's very healthy, rich in lipids, fiber and loaded with protein, but the best part is that it is available in different textures and flavors.It is approved by Athletes, gym lovers, and bodybuilders that its ideal for weight gain and muscle building and mass gain. and extremely good for the shape.
Best ways to eat peanut butter for weight gain are: peanut butter banana shake, oats and Peanut butter or Peanut butter cookies.
100 grams of Peanut Butter value :
- 588 calories.
- 50.39 g of fats.
- 19.56 g of Carbs
- 25.09 g of Protein.
6. cheese
Here comes our favorite! Cheese is an incredible source of fat and healthy calories. so If you’re trying to gain weight, full-fat cheese should be a part of your daily diet.
Mac and cheese, Cheese salad, Vegetables with cheese, Cheese balls and others you are entitled to all these delicious dishes so try to enjoy them.
100 grams of Cheese value :
- 402 calories.
- 33 g of fats.
- 621 mg de sodium.
- 1.3 g of carbohydrates.
- 0.5 g of sugars.
7. Red Meat
Red meat is the best source of vitamins B6 and B12 and zinc, for example steak is loaded with protein and fat, which can really help you gain some weight , and facilitate muscle mass gain. Best way to eat red meat for weight gain: Red meat curry or Grilled steak.
A study found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.
100 g of Red Meat (Beef) Value:
- 217 calories.
- 11.8 g of fat.
- 50 mg of Sodium.
- 87 mg of cholesterol.
8. Fatty Fish
Fatty fishes are rich in good quality proteins, useful for the development of muscle mass. They contain healthy fats that are good for your body and suitable for your weight gain process. They contain omega 3 fatty acids and are high in calories. Oily fish (herring, mackerel, sardines, salmon) are the best sources of vitamin D, which is essential for healthy muscles. You can eat it Steamed, smoked, grilled with veggies or with sauce.
154 grams of Salmon value :
- 280 calories.
- 12.5 g of fat.
- 86 mg of sodium.
9. Milk
If you are trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins.
Research has even shown it can help you add muscle when combined with weightlifting
Try to drink one or two glasses of whole milk as a snack, before or after a workout if you’re training .Milk smoothies are also a delicious way to add milk to your diet.
100 ml of Milk value :
- 246 calories.
- 5,1 g of fats.
- 6g of proteins.
- 80 g calcium.
10. Dark chocolate
If you’re a chocolate fan, then you are going to enjoy this part of your diet !Dark chocolate is one of the great foods to increase body weight. It contains fats and it is high in calories. You can have some dark chocolate and enjoy this sweetness every time you’re craving a yummy dessert. It does have some added sugar, but it’s totally okay if you consume with limits and don't overeat it.
100 g of Dark Chocolate Value :
- 604 calories.
- 43.06 g of Fats.
- 46.36 g of carbohydrates.
- 24.23 g of sugars.
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