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Most effective foods for weight gain

People who need to gain weight can often do so by increasing their intake of whole carbohydrates, healthy fats, and protein- rich foods. Whole grains, dried fruit, potatoes, avocados, oily fish, eggs, and dairy products are some examples.

Slowly gaining weight is the most sustainable way to gain weight. Rapid weight gain methods can be difficult to maintain.

People who want to gain weight quickly should first consult with a doctor. In some cases, inability to gain weight or unexplained weight loss can indicate a serious underlying health condition that necessitates medical attention.

Below are some foods to aid your weight gain journey;


Rice contains a lot of carbohydrates. Brown rice, for example, contains 76. 2 grams (g) per 100 g serving. This rice contains more protein than other types of rice. A 100- g serving contains 357 calories.

White rice contains less protein than brown rice, but it can be combined with other foods, such as meat or beans, to increase protein and calories.

Whole wheat bread

Whole grain bread has more complex carbohydrates and more protein than white bread.

Bread' s caloric value can be increased by topping it with a protein- rich food, such as nut butter or avocado. They can also make sandwiches with nutritious ingredients.

Dried Fruits

Dried fruits contain fructose, a sugar found in fruit. They can be used as a natural sweetener and to boost the calorie content of meals.

People can use dates to sweeten cereals or oatmeal, add dried apricots to yogurt, or blend dried fruits in a smoothie. Some dried fruits are also delicious in salads and certain cooked dishes like tagines.

Dark Chocolate

Cocoa beans, which are high in carbohydrates, are used to make chocolate. Dark chocolate typically has less sugar and a higher cocoa content than milk chocolate. This means it contains more antioxidants than cocoa beans.

The highest cacao content products will provide the most benefits.

Nuts And Seeds

Many nuts and seeds are high in unsaturated fat and provide plenty of calories. Just 20 g of almond butter, for example, contains 129 calories as well as calcium and magnesium.

Again, nuts and seeds can contain saturated fat, so they should be consumed in moderation.


Avocados and avocado oil are both high in unsaturated fat. Avocados are high in vitamins and minerals like calcium, magnesium, and potassium.

By adding avocado to sandwiches, salads, and smoothies, one can significantly increase the calorie content.

Extra virgin olive oil

Olive oil contains a lot of calories and a lot of monounsaturated fats, which are a type of unsaturated fat.

A 15- milliliter serving of olive oil contains approximately 120 calories, so a small amount per day can increase calorie intake while also adding flavor to salads, pasta, and other dishes.

Because olive oil contains some saturated fat, it is important to consume it as part of a well- balanced diet.


Full fat yogurt is high in calories and protein. Plain or Greek yogurt is preferable to flavored yogurts, which can be high in sugar.

Yogurt can be naturally flavored by adding honey, fruit, nuts, or unsweetened cocoa powder.


Milk is a high- calorie food high in calcium, carbohydrates, and protein. A cup of 2% fat milk contains approximately 122 calories.

Milk' s protein content makes it a good choice for people trying to build muscle, while the calcium content makes it beneficial for people concerned about bone density or osteoporosis.


Cheese is another high- calorie dairy product. It also has calcium and protein. The exact nutritional content will vary depending on the type of cheese and how it is manufactured.

For example, because aged cheeses contain fewer carbohydrates, they contain more calories from fat.

Cheese can be high in sodium, so people should read the label to be sure.

Protein Smoothies Made From Scratch

Drinking homemade protein smoothies can be a healthy and quick way to gain weight.

Making your own smoothies is the best option because commercial versions are frequently high in sugar and low in nutrients. It also allows you complete control over the flavor and nutritional content.

Here are a few tasty variations to consider. If you have lactose intolerance, combine each with 2 cups (470 mL) of dairy milk or soy milk. Both contain more nutrients and calories than other types of milk.

Chocolate banana nut shake

Vanilla berry shake

Chocolate hazelnut shake

Caramel apple shake

Vanilla blueberry shake

Super green shake

Content created and supplied by: I'munique (via Opera News )


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