Do you want to gain weight fast? If so, this article is for you. In it is a list of 8 foods to gain weight. Each of them is not only high in calories – which you need more of to gain weight – but also rich in the types of protein and other nutrients your body needs for energy, building muscle, staying healthy, and working hard in the gym.
In addition to describing the benefits each of these foods to gain weight I explain the different ways they can be prepared to eat. Even if you aren’t a cook you’ll learn how to simply add them to your diet. Use this article along with Muscle Building Supplements, How To Gain Weight Fast and Weight Gain Workout as your personal weight gain and muscle building guides.
Food To Gain Weight #1 – Almonds
Eating a handful of this super seed -no, they’re not a nut – is an easy way to quickly eat hundreds of extra nutrient rich calories. A 3 ounce serving has 510 calories, 18 grams of protein, only 9 grams of carbohydrates, and 42 grams of heart healthy monounsaturated fats.
Almonds are also high in vitamins and minerals, especially magnesium which is good for healthy blood pressure, your heart, and helping you relax for a good nights sleep, the time during at which your body recovers and builds new muscle.
Almonds are inexpensive and can be bought at any grocery or convenience store. I like to buy them raw from the grocery store and roast them myself, adding the spices and seasonings that I prefer. I recommend roasting your own too. Doing so only takes a couple of minutes keeps them healthier since they will have less salt and no added preservatives or other unhealthy nutrients. Roasting your also saves you a lot of money. A pound (16 ounces) at my local Whole Foods only costs $3.99 which is the cost for just a 3-4 ounce container of the already roasted and flavored almonds varieties.
Food To Gain Weight #2 – Avocados
This funky looking fruit is a delicious source of calories, healthy fats, fiber, and vitamins. Eating a single avocado packs about 250 calories in a creamy, delicious package. Including 1 a day into your diet will add 1,750 calories to your diet a week. This is enough calories to help you gain ½ a pound!
Avocados are low in carbohydrates (10 grams per avocado) and high in monounsaturated fats which are good for your heart. They’re also full of in B vitamins, potassium, vitamin E and several other nutrients. You also get several grams of healthy fiber per avocado too.
You can eat avocados alone or use them to make guacamole, a popular Mexican recipe. Check out this delicious guacamole recipe to learn how to make it yourself. I like to eat avocados and guacamole as a side dish with most any food, especially scrambled eggs, grilled fish, and steak.
You can buy avocados at any good supermarket. When buying them, make sure to get one that is pretty soft as they are the ripest and most flavorful.
Food To Gain Weight #3 – Cheese
This is a great food and snack for gaining weight. Eating just a couple of ounces of cheese has about 200-300 calories and roughly 20 grams of protein. Eat some with a handful of almonds for more calories, protein, and nutrients boost. Since you don’t have to cook it or do any preparation to eat it, cheese is a super convenient weight gain food too.
Most cheeses have the same amount of calories and protein per serving. Just eat the one you like most. I like cheddar, gouda, and mozzarella. Avoid fat free and skim milk based cheeses as they have far fewer calories.
Food To Gain Weight #4 – Fatty Fish
Forget about eating low fat fish like flounder and halibut when you goal is to gain weight fast. You need to eat fatty fish like mackerel, salmon, sardines, and tuna instead. Every serving will be packed with high quality calories, protein, and healthy omega 3 fats. The only way your body can get these fats is from food or supplements. In addition to being good for your brain and heart, omega 3 fats can also help you build muscle too.
A 4 ounce serving of these fish has more than 150 calories and over 20 grams of protein. Eat them at least 3 times week. This will also help you get not just extra calories and protein but a good amount of the aforementioned omega 3 fats. You can buy these fish in various forms including fresh and frozen filets which are easy to cook. Canned versions which are ready to eat and super convenient when you’re in a hurry are available at every supermarket too. When shopping for fish, whether it’s canned, fresh, or frozen make sure it’s wild caught as this is the healthiest type of fish.
Foods To Gain Weight #5 – Greek Yogurt
Forget about eating traditional yogurt, Greek style yogurt is a great food to gain weight. A 7 ounce serving of Greek yogurt has 190 calories, 18 grams of protein, 10 grams of fat, and just 8 grams of carbohydrates. You can easily boost its calorie content by adding a handful of fruit and nuts. Like cheese and nuts, it’s convenient to eat when you are on the go since it requires no cooking or preparation to eat.
Greek yogurt is great to eat between meals as a snack to give yourself extra calories. Given how popular it’s become you’ll be able to find it at any good grocery store. One of the brands I like best is Fage. Make sure you buy the whole fat variety as it’s highest in calories and protein.
Foods To Gain Weight #6 – Red Meat
This is probably my favorite food to gain weight. Whether you eat filet mignon, hamburger, sirloin, or strip steak, every serving will give you plenty of calories, and protein. Red meat is also loaded with muscle building nutrients like B vitamins, creatine, and zinc.
A 4 ounce serving of red meat contains between 20-30 grams of protein and at least 250 calories. The fattier the meat, the more calories it will have. Don’t be afraid of the fat as it’s not bad for you. Processed foods, grains, and sugars, which are void of nutritional value and spike your blood sugar levels so they’re stored as fats are the true dietary evils. Some of the higher calorie cuts of red meat are: ground beef (309 calories), rib eye (311 calories), sirloin steak (369 calories), and tenderloin (322 calories).
Add as much red meat to your diet as your budget allows. If you don’t have time to cook it yourself, shop at a grocery store that sells prepared foods or a restaurant that uses 100% ground beef in their hamburgers. Just throw away the buns to avoid eating empty calories that will only pack on fat.
Food To Gain Weight #7 – Weight Gain Shakes
Drinking a weight gainer is perhaps the easiest way to get an extra 500-600 calories in your diet. Shakes are also more convenient and often easier to digest than whole foods which usually take time to prepare. I like to alternate between solid and liquid meals when I’m eating to build muscle since doing this makes it much easier to get the calories and protein my body needs every day.
When you’re choosing a weight gain shake make sure the one you buy has at least 500 calories, is low in sugar (less than 15 grams), and high in protein (about 50 grams). You can make your shakes with whole milk or half and half to get more calories. If you can’t drink cow’s milk, goat milk is a great alternative.
Read my article “Weight Gain Shakes – The Best Reviewed” to find a weight gainer that best suits your needs.
Food To Gain Weight #8 – Whole Eggs
Eggs are one of the highest quality sources of protein you can eat. Their muscle building power is why they have been popular with bodybuilders and athletes for decades as the ultimate muscle building food. Eggs are great because they have a high Biological Value of 94%, which is the percentage of protein that your body can utilize. Only whey protein scores higher. So, when you eat an egg, almost all of its protein will be used by your body.
One large egg has 80 calories, 6 grams of protein, 5 grams of fat (1.5 grams saturated), and 0 grams of carbohydrates. They also have lots of B vitamins, calcium, and essential fats. Don’t worry about their cholesterol content either. Studies show that eating as many as dozen eggs daily is not bad for the health of your heart.
Even though Rocky drank raw eggs to fuel his training, if you want to gain weight and build muscle fast, you should cook them first. Studies show that eating cooked eggs enables your body to utilize more of the protein in the egg than when you eat them raw. Even if you don’t like to cook, it’s easy and only takes few minutes to boil, scramble, or otherwise prepare an egg.
I recommend eating eggs at least a couple of days a week. I don’t recommend that you eat them every day since this can cause an intolerance to them which can give you an upset stomach and other negative side effects. Buy free range eggs from free range chickens if your budget allows as they typically have more vitamins and essential fats per serving than eggs from cage raised hens.
Now you know 8 foods to gain weight. Incorporate plenty of them into your diet and you’ll be on your way to achieving your goal. You should also find that your energy levels and overall health improves when you eat more of these foods too as they are all nutrient rich.