This article is reviewed by an expert
Weight gain can be healthy and necessary in certain situations. This is especially true for anyone who is underweight, as even modest weight gain can help to improve your overall health and reduce the risk of developing certain health problems. Weight gain also be challenging but important for athletes or bodybuilders as weight gain is necessary to build additional muscle mass. Additionally, if you have a medical condition that causes weight loss, such as cancer or an eating disorder, gaining weight can help you recover and improve your overall health. However, as emphasized in Ayurveda, gaining weight in a healthy way requires a balanced diet that includes all the essential nutrients. You should aim to consume a variety of foods from all food groups.
Here are 15 high-calorie foods that can help you gain weight in a healthy way:
- Rice: Rice is a calorie-dense carb source that will significantly aid anyone on a weight gaining journey. One cup of white rice contains around 200 calories, 44 grams of carbs and very little fat.
- Potatoes: Nutrients in potato starch can help you gain weight in a healthy way. One medium-sized potato contains around 130 calories, 30 grams of carbs, and 3 grams of fiber.
- Heavy cream: Heavy cream is an excellent source of calories and fat. One tablespoon of heavy cream contains around 50 calories and 5 grams of fat. You can add cream to your beverages and also to gravies, giving them a richer flavor while increasing calorie intake.
- Ghee: No list of high calorie Indian foods is complete without ghee. Ghee should be introduced in small quantities over a period of time and can be added to all meals or consumed post meals. This will not only help with healthy weight gain, but it also eases digestion and detoxifies the body.
- Sweet potatoes: Sweet potatoes are a great source of carbs and fiber. One medium-sized sweet potato contains around 100 calories, 2 grams of protein, and 0 grams of fat.
- Wheat germ: Wheat germ is a great source of calories and fiber. One ounce of wheat germ contains around 100 calories, 6 grams of protein, and 1 gram of fat.
- Olive oil: Olive oil is a great source of healthy fats, making it a standard feature of any healthy high calorie foods chart. One tablespoon of olive oil contains around 120 calories and 14 grams of fat.
- Milk: Milk can be easily added to protein shakes and other beverages, boosting your calorie intake. One cup of milk contains around 150 calories, 8 grams of protein, and 12 grams of carbs. Milk is also a good source of calcium, but make sure to use full fat milk for best results.
- Paneer: Paneer or cottage cheese is a staple in Indian cuisine and you now have reason to include more paneer tikka in your meals! A single serving of 100 grams contains about 100 calories, 11 grams of protein and 111 grams of calcium.
- Nuts: Nuts are among the best choice of high calorie Indian foods for vegetarians as they are rich in healthy omega 3 fats. In addition to healthy fats, they also are a good source of protein and fiber. Just one serving of almonds of about 30 grams will give you roughly 160 calories, 6 grams of protein and 3 grams of fiber.
- Dried fruits: Aside from the fact that dried fruits taste great in desserts, they are also high in calories, which can help you gain healthy weight. One ounce of raisins contains around 85 calories, 1 gram of protein, and 22 grams of carbs.
- Avocado: Avocado may be an exotic fruit for most of us, but it is a great source of healthy fats. One medium-sized avocado contains around 250 calories, 3 grams of protein, and 23 grams of fat.
- Macadamia nuts: Macadamia nuts are particularly noteworthy as a source of healthy fats. One ounce of macadamia nuts contains around 200 calories, 2 grams of protein, and 22 gram of fat.
- Cheddar cheese: Cheddar is one of the most popular types of cheese, and it is full of essential vitamins and minerals. 30 grams of cheddar cheese contains around 115 calories, 7 grams of protein, and 9 grams of fat.
- Whole grain bread: This is not a go to food for weight gain, but it can be a healthy addition to a weight gain diet. Whole grain bread is a good source of carbs and fiber. Two slices of whole grain bread contain around 200 calories, 40 grams of carbs, and 6 grams of fiber. When combined with a healthy high calorie nut butter like almond or peanut butter, this becomes extremely high in calories.
Try to include a variety of options from this high calorie foods list as gaining weight in a healthy way requires a balanced diet that includes all the essential nutrients. You should aim to consume a variety of foods from all food groups. Also, the amount of calories you need to consume to gain weight depends on your age, gender, height, weight, and activity level. It’s best to consult a registered dietitian to determine the right amount of calories for you.
References:
- https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm
- https://medlineplus.gov/ency/patientinstructions/000035.htm
- https://fdc.nal.usda.gov/fdc-app.html
