Some of you may be wondering, what is a weight gain diet? A weight gain diet is not a new diet trend or an exact way of eating. Rather, a weight gain diet focuses on a way or strategy of eating. It focuses on eating to increase overall calories. This in turn increases weight safely, effectively, and sustainably.
Weight Gain Food List
Without further ado, here our weight gain food list. It includes tons of ideas for gaining weight. Keep in mind the serving size and how you prepare these foods will impact how many calories you are consuming.
Want to gain weight? Confused about the diet plan? Here is the blog that will tell you the best weight gainer food.
1. Olive Oil
Certain oils like olive oil are an essential food to increase weight in a moderate amount. It is rich in healthy monounsaturated fats. When drizzled on pasta, bread, or vegetables, it can add calories and flavor too. Olive oil has 800 calories per 100 grams.
You can make your dip as follows:
- Stir half a cup of extra virgin olive oil along with garlic, parsley, rosemary, salt, pepper, and lemon juice in a bowl
- Sprinkle parmesan cheese over the dip and serve with bread.
2. Milk
Milk has been used as a weight gainer or muscle builder for decades.
It provides a good balance of proteins, carbs, and fats. It’s also a good source of calcium, as well as other vitamins and minerals.
For those 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 weight lifting.
Additionally, studies have shown that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.
Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.
3. Rice
This one being a staple in everyone’s diet, it is not hard to source and incorporate in a meal. Rice is a rich source of carbohydrates, providing around 200 calories per cup. It also has a generous amount of protein and fiber. It is a very filling food, and it can be eaten with other high-calorie food for weight gain. Brown rice is the best option for weight-gain foods as it additionally provides nutrient-packed bran and germ layer.
A tasty recipe for tomato rice can be found below:
- Saute olive oil, garlic, onions, and desired vegetables in a pan for a few minutes.
- Boil brown rice for 25 – 30 minutes until liquid is completely absorbed.
- Add tomato puree and rice to the sauteed veggies along with coriander on top.
4. Nuts and Nut Butters
Nuts and nut butter are a perfect choice if you’re looking to gain weight. Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats.
Since they are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. Nut butter can also be added to a variety of snacks or dishes, such as smoothies, yogurts, and much more.
However, make sure you pick 100% nut butter that has only two or three ingredients and no added sugar or extra oils. (health trends, Healthy Foods, fast Weight Gain)
5. Protein Supplements
Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.
Whey protein supplements and “mass gainers” can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training.
Some people think whey protein is unhealthy or unnatural, but this isn’t the case. Whey protein is made from dairy and has actually been shown to improve markers of health and reduce disease risk.
Whey protein maybe even more important if you’re also training since your daily protein requirements increase. Like meats and other animal products, whey protein contains all the essential amino acids to stimulate muscle growth. You can use it before or after your workout and at any other point during the day.
6. Dried Fruit
Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients. You can obtain many different types of dried fruit.
However, they have a very high sugar content and are not ideal for weight loss diets. Nevertheless, this makes them great for gaining weight, especially since they are convenient to eat and also taste great.
While many people think fruits lose most of their nutrients when dried, this isn’t the case. Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact.
Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix really well with nuts and natural yogurt, providing a blend of healthy fats, protein, and other key nutrients.
Also read: Importance of Yoga In Our Life
7. Protein for Weight Gain
Protein, especially lean protein, helps to build muscle which in turn can help you gain weight. And any excess protein consumed beyond what your body needs will be stored as fat, in turn increasing weight gain. Some examples of high protein foods good for weight gain are listed below.
You will notice that protein sources that also contain some fat are good for weight gain. In general, this is why dairy products can be good for weight gain. The whey protein and fat combination are good for weight gain.
- Oily fish
- Protein Bars
- Whole Milk
- Cheese
8. Meals for Weight Gain
Now that we have talked about different food groups that provide proper nutrients and help increase caloric intake throughout the day you may be thinking “now what”? Let’s dive in and take a look at some simple and nutritious weight-gaining meals and snacks that you can make at home!
Also, be sure to check out our top weight gain breakfast ideas. This article includes three delicious recipes to help you gain weight.
9. Cereal Bars
Some of the healthier cereal bars on the market can be a great snack when you are on the go.
They are also a good choice before or after a training session since they tend to contain a mix of slow- and fast-digesting carbs.
As with cereals, try to stick to bars made from healthy whole grains. You can also find bars that contain other healthy ingredients, such as dried fruits, nuts, or seeds.
As a snack or meal on the go, try combining a cereal bar with other protein sources, such as natural yogurt, boiled eggs, cold cuts of meat, or a protein shake. (health trends, Healthy Foods, fast Weight Gain)
10. Dark Chocolate 
High-quality dark chocolate provides a ton of antioxidants and health benefits. Most people recommend getting dark chocolate with a cocoa content of 70% or more.
Like other high-fat foods, dark chocolate has a very high-calorie density. This means it’s very easy to obtain many calories from it.
Each 100-gram (3.5-ounce) bar has around 600 calories. It is also packed full of micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants.
11. Avocados
Avocados are loaded with healthy fats. Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight.
Just one large avocado provides around 322 calories, 29 grams of fat, and 14 grams of fiber. Avocados are also high in vitamins, minerals, and various beneficial plant compounds.
Try adding avocados to your main meals and other dishes such as omelets or sandwiches. One of the most popular and easiest ways of enjoying avocado is on avocado toast. Just mash up some avocado and spread it on your toast. It’s that easy!
Other delicious ways to enjoy the versatile avocado include:
- guacamole
- salads
- soups
- wraps
Can Vitamins Cause Weight Gain?
Yes, vitamins can easily lead to weight gain and this is very much true when the vitamin intake is not backed by medical supervision and lacks a scientific approach. Though there are only a few researches that are supporting this case, the truth is unchanged. These studies have found that vitamin fortification, intake of synthetic vitamins, and lessened vitamin elimination lead to quick weight gain. This chance is very high in fortified nations, women (in comparison to men), and people with less Socio-Economic Status (SES). However, one should understand that the mere taking of vitamins does not lead to weight gain. There may be many other factors such as improper food, lack of physical activity, and health issues such as less metabolism which may trigger more weight gain with the intake of vitamins.
Foods to Gain Weight
Here are some foods high in calories that can help you gain weight:
Grains
- Rice
- Pancakes/Waffles
- Oatmeal
- Whole Wheat Bagels
- Pasta
Vegetables
- Sweet Potatoes
- Squashes
- Peas
- Corn
Fruits
- Bananas
- Avocados
- Dried fruit
- Shredded coconut
Dairy
- Whole Milk
- Whole Milk Yogurt
- Cheese
- Cream Cheese
- Ice cream
Protein
- Salmon
- Sardines
- Nuts/nut butter
- Seeds
- Beans
Also read: How To Lose Weight Fast Without Exercise: Health Trends
Add Calorie Boosters to Your Day
Easy calorie boosters are foods you can pour in, mix in, or spread onto foods you like to eat to maximize the number of calories you’re eating.
Pour-ins: heavy cream, olive oil, avocado oil, whole milk
Mix-ins: granola, oats, ground flaxseeds, shredded cheese, mayonnaise, powdered milk
Spreads: butter, cream cheese, avocado, hummus, peanut butter
Also read: Best Nuts For Weight Loss : These 7 Nuts Can Help You Loss Weight