The 18 best healthy foods to gain weight quickly
For some people, gaining weight or building muscle can be just as difficult as losing weight for others. However, simply adding certain foods to your diet can make your efforts to gain more weight and muscle mass both healthier and more effective.
Here are 18 of the best foods that will help you build weight and muscle in a healthy way.
1. homemade protein smoothies
Homemade protein smoothies can be a very nutritious and quick way to gain weight. Making your own smoothies is the best choice, as commercial versions are often overloaded with sugar and lack important nutrients. In addition to this, you have full control over the taste and nutritional content.
Here is a small selection of delicious variations for you to try. You can combine any of these with 500 ml of milk or an alternative such as almond milk.
- Chocolate Banana Nut Shake: Mix 1 banana, 1 scoop of chocolate flavored whey protein and a tablespoon (15 g) of peanut butter or other nut butter.
- Vanilla Berry Shake: Mix one cup (250 ml) of fresh or frozen mixed berries, 1 cup of plain yogurt and 1 scoop of vanilla flavored whey protein.
- Chocolate hazelnut shake: Mix 500 ml of chocolate milk with a scoop of chocolate-flavored whey protein, 1 tablespoon (15 g) of hazelnut butter and 1 avocado.
- Caramel Apple Shake: Mix a sliced apple, 1 cup (250 ml) of plain yogurt, 1 scoop of caramel or vanilla flavored whey protein and 1 tablespoon of sugar-free caramel sauce.
- Vanilla Blueberry Shake: Mix 1 cup fresh or frozen blueberries, 1 scoop vanilla flavored whey protein, 1 cup (250 ml) vanilla yogurt and sweetener to taste.)
- Super Greens Shake: Blend 1 cup (250 ml) of spinach, 1 avocado, 1 banana, 1 cup (250 ml) of pineapple and 1 scoop of unflavored whey protein or 1 scoop of vanilla flavored whey protein.
All of these smoothies provide between 400 and 600 kcal in combination with a large amount of protein and other important nutrients, vitamins and minerals.
2. milk
Milk has been used for decades as a weight gainer and to help build muscle (1). It provides balanced amounts of protein, carbohydrates and fat and is a good source of calcium and other minerals and vitamins (2).
For those trying to build more muscle mass, milk is an excellent source of protein, providing both casein and whey protein. Scientific research has shown that milk, in combination with weight training, can help you build muscle (3, 4). Other studies have concluded that milk or a combination of casein and whey protein can lead to greater gains in muscle mass than other types of protein (4, 5).
Try having a glass or two of milk as a snack, with a meal or before and after training.
3. rice
Rice is a convenient, inexpensive source of carbohydrates that can help you gain weight. One cup (165 grams) of cooked rice provides 190 kcal, 43 grams of carbohydrates and very little fat (6). Rice has a fairly high calorie density, which means you can easily consume a large amount of calories and carbohydrates in just one serving. This can help you consume more food, especially if you have a small appetite and get full quickly.
If you're on the go or in a rush, you can add a packet of microwave rice to other protein sources and prepared meals. Another popular method is to prepare a large pot of rice for the entire week and combine it with some protein and healthy fats.
However, extremely large portions of rice may not be wise due to their potential arsenic and phytic acid content. Arsenic can have a toxic effect and phytic acid can reduce the absorption of zinc and iron (7).
4 Nuts and nut butters
Nuts and nut butters are a perfect choice if you are looking to gain weight. A small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats (8). Since nuts are high in calorie density, just two handfuls of nuts a day with a meal or as a snack can quickly add several hundred Kcal to your diet.
Nut butters can be added to a variety of snacks and dishes such as smoothies, yogurts and many more. Make sure to choose nut butters with 100% nut content without added sugar and added oils and fats.
5. red meat
Red meat is probably the best muscle building food you will find on the market. Steak, for example, contains about 3 grams of leucine per 170 grams. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and build new muscle tissue (9). In addition to this, red meat is one of the first food sources of creatine, which is probably the best and most effective muscle building supplement of all (10).
Choosing fattier meats, which provide more calories than leaner meats, can help you consume a few extra calories and gain weight.
In one study, 100 older women added 170 grams of red meat to their diet and performed resistance training six days a week over a six-week period. The women gained muscle mass, increased their strength by 18% and increased their levels of the important muscle-building hormone IGF-1 (11).
Both lean and fattier varieties of red meat are excellent sources of protein, with fattier meats providing more calories, which can help you gain weight.
6. potatoes and starchy products
Potatoes and other starchy foods are a convenient and inexpensive way to get extra calories. Try choosing one of the following healthy sources of starchy carbohydrates:
- uinoa
- Oats or oatmeal
- corn
- buckwheat
- Potatoes and sweet potatoes
- pumpkin
- Root vegetables
- Beans and pulses
Potatoes and other starchy foods not only add carbohydrates and calories to your diet to help you gain weight - they also replenish your muscles' glycogen stores. Glycogen is the preferred source of energy for most (sporting) activities (14, 15).
Many of these carbohydrate sources also provide important nutrients and fiber, as well as resistant starch, which can serve as food for healthy gut bacteria (14, 15)
7. salmon and oily fish
Like red meat, salmon and oily fish are excellent sources of protein and healthy fats. Of all the nutrients that salmon and other fatty fish provide, omega-3 fatty acids are among the most important and well-known. Omega-3 fatty acids have numerous health benefits and can help fight disease (16).
170 grams of salmon fillet provides about 350 kcal and 4 grams of omega-3 fatty acids. In addition, this amount of salmon contains 34 grams of high quality protein, which can help you build muscle and gain weight (17).
8 Protein supplements
The use of protein supplements is a common strategy among athletes and bodybuilders who want to gain weight. Whey protein supplements and weight gainers can be a convenient and cost-effective strategy for gaining weight and muscle mass when combined with strength training (18, 19).
Some people think that whey protein is unhealthy or unnatural, but this is not the case. Whey protein is made from milk and has been shown to positively influence numerous health markers and reduce the risk of a number of diseases (20, 21, 22).
Whey protein may be even more important if you exercise, as it increases your daily protein requirements. Just like meat or other animal products, whey protein contains all the essential amino acids needed to stimulate muscle growth (23, 24, 25). You can consume it before and/or after your workout or at any other time of the day.
9. dried fruit
Dried fruit is a high-calorie snack that also provides you with large amounts of antioxidants and micronutrients (26). You can find many different types of dried fruit on the market. However, these usually have a very high sugar content and are therefore not ideal for a fat loss diet.
However, this potential disadvantage for weight loss makes dried fruit an excellent food for weight loss, not least because dried fruit is convenient to eat anywhere and tastes great.
While many people believe that fruit loses most of its nutrients during the drying process, this is not the case. Dried fruit contains high amounts of fiber and most of the vitamins and minerals remain intact (26, 27).
Try combining some dried fruit with a protein source such as meat or a whey protein shake. Dried fruit also goes well with nuts and plain yogurt - a combination that provides a good mix of protein, healthy fats and other key nutrients.
10. wholemeal bread
Wholemeal bread is another good source of carbohydrates that can help you gain weight. You can put together some very simple, calorie-rich and balanced meals by combining whole grain bread with protein sources such as eggs, meat and cheese. When buying whole grain bread, look for natural whole grain bread and grain bread.
11. avocados
Avocados are overloaded with healthy fats. Unlike other fruits, avocados have a fairly high calorie density, making them great for weight loss support.
One large avocado provides about 322 kcal, 29 grams of fat and 17 grams of fiber (28). In addition, avocados are rich in vitamins, minerals and numerous healthy plant compounds.
Try adding avocados to your main meals and other dishes such as omelettes or sandwiches.
12. healthy cereals
Healthy cereals/grain products can be an excellent source of carbohydrates, calories and other nutrients. While you should avoid processed, high-sugar cereals, healthier forms such as oatmeal can provide an excellent source of carbohydrates for your diet. Grain-based cereals and oats also contain healthy nutrients such as fiber and antioxidants (29).
When buying cereals, focus on the following sources:
- Oats
- muesli
- multigrain products
- Bran
Always check the label to make sure you're avoiding cereals that contain processed grains or added sugars.
13. cereal bars
Some of the healthier cereal bars on the market can make a great on-the-go snack. They are also a good choice for pre- and post-workout, as they tend to contain a mix of slow and fast-digesting carbohydrates.
As with cereals, you should stick to products made from healthy whole grains. You can also find granola bars on the market that contain other healthy ingredients such as dried fruit, nuts or seeds.
As an on-the-go snack or meal, you can combine granola bars with protein sources such as plain yogurt, boiled eggs, meat or a protein shake.
14. dark chocolate
High quality dark chocolate provides a large amount of antioxidants and a variety of health benefits. Most people recommend eating dark chocolate with a cocoa content of at least 70%.
Like other high-fat foods, dark chocolate has a high calorie density, which means that it is easy to consume too many calories with the help of dark chocolate. 100 grams of dark chocolate provides about 600 kcal and is packed with micronutrients and health-promoting compounds including fiber, magnesium and antioxidants (30).
15 Cheese
Cheese has been a staple food for centuries. Like dark chocolate, cheese is high in calories and fat, and if you eat it in large quantities, it's also a very good source of protein (31).
Since cheese is delicious, you can easily incorporate it into most dishes and get hundreds of extra calories without much effort.
16 Whole eggs
Eggs are one of the healthiest muscle-building foods on the planet. They provide an excellent combination of high quality protein and healthy fats. It's important to eat the whole egg, as most of the healthy and beneficial nutrients are found in the yolk of the egg.
Unless you suffer from an intolerance to eggs, there is no need to limit your egg intake - you can easily eat three or more eggs a day without worry and many athletes and bodybuilders will even eat 6 or more eggs a day.
17. full fat yogurt
Full-fat yogurt is another healthy and convenient snack. It has an excellent nutritional profile that includes a well-balanced mix of protein, carbohydrates and fat.
There are numerous yogurt-based recipes to support health and weight gain. Here are some of them:
- Yogurt with fruit: mix 1 to 2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut flakes
- Chocolate peanut butter pudding: Mix 1 to 2 cups of yogurt with 100% pure cocoa powder, peanut butter or another nut butter and a sweetener such as stevia. You can also add a scoop of whey protein for an extra protein boost.
- Yogurt Parfait: Mix 1 to 2 cups of yogurt with granola and mixed berries in several layers to make a delicious and balanced snack that can also be a tasty breakfast.
- Smoothies: Yogurt can be added to virtually any smoothie to increase the protein content and give the smoothie a creamier texture.
18 Healthy fats and oils
Healthy fats and oils are some of the most calorie dense foods available. Healthy oils include extra virgin olive oil, avocado oil and coconut oil.
If you simply add a tablespoon (15 ml) of oil to sauces, salads or when cooking, you can quickly consume an additional 135 kcal.
Conclusion
The secret behind building muscle and weight is to eat more calories than you burn. Training with weights is of course also important to ensure that the extra calories are used to build muscle and not fat.
Incorporate the foods on this list into your meals and your preferred eating plan and you can stick with it for the long haul.
References:
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https://www.healthline.com/nutrition/18-foods-to-gain-weight