Foods to Gain Weight: Gaining weight is a process that requires patience and discipline. To achieve this in a healthy way; it is necessary to consume healthy, high-calorie but low-calorie foods.
When choosing foods that have high energy content and make you gain weight, you should be careful that they are not empty calories. Empty calories are a term we use for foods that have no nutritional value and do more harm than good. When trying to gain weight, providing the nutrients your body needs should be your priority. You should choose foods that fit these definitions and are both nutritious and high in calories that you can include in your daily diet. To give examples of foods that make you gain weight;
List of Foods That Make You Gain Weight Fastest
1.Nuts and Seeds
- Walnut: Rich in omega-3 fatty acids and healthy fats. A small handful (~30 grams) contains about 200 calories.
- Almond: A source of protein, fiber and vitamin E. 10-12 almonds provide approximately 100-120 calories.
- Peanut Butter: 1 tablespoon contains approximately 90-100 calories and provides energy.
- Tahini: Just 1 tablespoon of tahini contains approximately 90 calories.
- Molasses: There are 60 calories in 1 tablespoon of molasses.
- Chia Seeds: Contains omega-3, protein and fiber. 2 tablespoons (~30 grams) provide approximately 120 calories.
In the list of foods that make you gain weight, the foods that provide the most calories, even though they are the smallest in size, are nuts and seeds. You can use almond flour in your cookies and get great flavors with high calories. You can make not only desserts but also bread and cookies with tahini. Links for recipes:
✿Click on the link for Tahini Bread Recipe.
✿Click on the link for the Tahini Crackers recipe.
✿Click on the link for the Sesame Flour Tortillas recipe.
✿Click on the link for the recipe for How to Make Almond Flour.
✿Click on the link for the Zucchini Cake with Almond Flour recipe.
2.Dried Fruits
- Raisins: A handful of seedless raisins (~30 grams) contains about 100 calories.
- Dried Figs: A medium-sized dried fig provides about 50 calories.
- Dried Prunes: 5 dried plums are 115 calories.
- Dried Dates: A source of fiber and energy. One date contains about 70-80 calories.
You can use dried fruits and nuts, which are among the foods that make you gain weight, in your smoothie or truffle recipes. In this way, you can make high-energy and easily weight-gaining snacks.
3.Healthy Fats
Avocado: Half an avocado contains about 150-200 calories. It is full of healthy monounsaturated fats. You can use avocado instead of solid oil in both salty and sweet recipes. You can especially try avocado dips like guacamole.
✿Click the link for the Baked Avocado Chips recipe.
Olive oil: 1 tablespoon provides about 120 calories. You can easily increase the calories by adding it to meals and salads. Olive oil ensures that vitamins A, D, E and K (fat-soluble vitamins) found in vegetables in salads are absorbed by the body and used effectively.
✿Click on the link for the Olive Oil Vinaigrette Salad Dressing recipe.
Fats are included in the list of foods that make you gain weight because they contain 9 calories per gram. Olive oil, hazelnut oil, avocado oil, sesame oil, sunflower oil, coconut oil, etc. have different biochemistry. For this reason, they should be used in a diversified manner, not in a monotonous manner.
4.Full Fat Dairy Products
- Full Fat Yogurt: It is a source of protein and fat. 1 small bowl (~200 grams) provides about 150-200 calories. If you do not like plain yogurt, you can consume it by adding salty or sweet additions. You can create a salty alternative with some dill, garlic and olive oil. Or you can consume it as a sweet snack. Try adding some honey, fruit or even cocoa.
- Cheese: A small slice of full-fat white cheese (~30 grams) contains about 100-120 calories. You can increase both the flavor and the calories by grating some cheese on your meals.
✿Click on the link for the Cheese Crust Pizza recipe.
5.Energy Dense Snacks
Dark Chocolate (at least 70% cocoa): 30 grams contains approximately 180 calories.
Granola Bars: Small-sized bars made with nuts and grains can contain around 200-250 calories.
The foods I mentioned above are in the category of foods that make you gain weight. They both meet your energy needs and have high nutritional value. You can add these foods to your daily diet. But it should be in a balanced way according to your needs, in your main and snacks.
Dietitian S.M. Erturhan