Fruits for gaining weight are rich in natural fructose that has low glycemic index. These contain more water and fiber as compared to other foods. They are high in vitamin C and carotenoids that enhance the growth of lean muscle. Following are some fruits which help gain weight by having increased metabolism of fats and carbohydrates:
10 high-calorie fruits for weight gain
Certain fruits are high in calories and dense in nutrients.
The need to gain weight might arise for a variety of reasons, including improved athletic performance or overall health. To gain weight, you do not necessarily need to eat a lot of junk food.
A variety of higher-calorie, nutrient-dense fruits can help you gain weight.
- Combining a few of the mentioned fruits into your meals or snacks can help you increase your daily calorie intake and aid to gain weight healthily.
- Additionally, combining these fruits with a protein or fat source can add extra calories while ensuring that your blood sugar levels stay constant.
10 high-calorie fruits for weight gain
Many high-calorie, power smoothies, and drinks are made with bananas as their main ingredient. Bananas are complex carbohydrates that help maintain energy levels. They are affordable and readily available all year round. High potassium levels in bananas help improve blood circulation and blood vessel health. Additionally, it contains a lot of water, which keeps your body hydrated.
One medium banana contains:
|Manganese||1 percent of the daily value (DV)|
A food that greatly increases energy levels and could be incorporated into milkshakes, smoothies, yogurt, and ice cream, among other foods. Additionally, it has a lot of fiber, pectin, and vitamin C.
One medium mango contains:
|Vitamin C||67 percent of the DV|
One of the healthiest citrus fruits. The fruit has been linked to a reduction in blood levels of harmful low-density lipoprotein cholesterol and is one of the world’s richest sources of vitamin C. You can drink its juice, eat it raw, or add it to salads.
Half a grapefruit, about 3 and ¾ inches in diameter (123 grams), contains:
|Vitamin C||38.4 mg|
|Vitamin A||71.3 mcg|
Are among the healthiest fruits, yet blueberries have the most calories. Antioxidant-rich blueberries are wonderful for the heart, brain, immune system, eyes, blood, and other body systems. They go well with salads, as snacks, in smoothies, and with yogurt, desserts, and shakes.
One cup (148 grams) or one serving of raw blueberries contains:
|Vitamin C||14.4 mg|
5. Coconut flesh
Although not officially a fruit, the cream or flesh of the coconut has the highest nutritional and calorie value among all its parts. It is a terrific source of heart-healthy fats for people trying to gain weight. Additionally, coconut creams are available in sweetened and canned varieties, which can add unneeded calories to your diet and should be avoided.
One ounce of coconut meat contains:
|Manganese||17 percent of the DV|
Are superfoods with various health advantages, healthy fats, and antioxidants. Avocados are high in fat and calories. One gram of fat has more calories than that carbohydrates. However, avocados have one of the greatest nutrient profiles on the planet because of the nearly 20 vitamins and minerals they contain.
Half a medium avocado contains:
|Vitamin C||6 mg|
7. Dried fruits
Because normal fruits contain water, dried fruits have even more calories than regular fruits. Dried fruits have a larger calorific value per gram than fresh fruits because the natural sugars in them are concentrated. Choose your favorite dried fruit to snack on before going to the gym for a quick energy boost.
A 100-gram serving of dried fruits contains:
|Vitamin C||93 percent|
Are rich sources of antioxidants and include polyphenol, which protects against a wide range of metabolic conditions and malignancies involving the esophagus, lungs, mouth, pharynx, endometrium, pancreas, prostate, and colon. Resveratrol, a type of polyphenol present in the skin of red grapes, gives red wine its beneficial effects on heart health. However, grape jams and jellies can be quite sweet and calorie-dense.
One cup of grapes (92 grams) contains:
|Vitamin C||3.68 mg|
|Vitamin K||13.4 mcg|
|Vitamin A||4.6 mcg|
Have a high carbohydrate content (27 percent of total calories). Although the fruit has a high-carb content, its glycemic index is relatively low, which is excellent for people with diabetes. The soluble and insoluble fiber in pears are beneficial for the digestive system and gastrointestinal health.
One medium-sized pear (178 grams) contains:
|Vitamin K||7.8 mcg|
High in vitamins A, C, and K; folate, and other important nutrients. Potassium, fluoride, phosphorus, magnesium, iron, calcium, and zinc are among the minerals found in plums. They contain a lot of dietary fiber.
One medium-sized plum (66 grams) with a diameter of about 2 1/8 contains:
|Vitamin C||6.27 mg|
|Vitamin A||11.2 mcg|
Foods you can eat and not gain weight
You’re so busy with your patients and caring for others that you may not always have time to take care of yourself, which means that you may be relying on processed carbs for quick energy when you’re hungry.
Before you down one more buttered bagel or hit the vending machine for a bag of chips, consider some delicious easy-to-prep foods that won’t pack on the pounds.
“Food is meant to nourish us and to have a function, not just take up space on the plate,” said Sharon Zarabi, RD, CDN, CPT, bariatric program director, Lenox Hill Hospital, New York City, NY, and fitness trainer. “We want color, we want texture, and we want balance on our plate.”
So, what to eat? “Foods that are mostly based on water contain very minimal calories and they don’t spike your blood sugar levels,” Zarabi explained.
But you may not feel like eating a plateful of celery and cucumbers when you’re hungry! So what else can you snack on?
Several foods are linked to weight loss, “in large measure due to their ability to provide satiation and deter people from snacking on foods that contribute to weight gain,” said Lise Alschuler, ND, FABNO, professor, Clinical Medicine, University of Arizona Center for Integrative Medicine, Tucson, AZ.
In one study published in the New England Journal of Medicine, participants either gained or lost weight depending on their intake of certain foods during each 4-year period assessed. (Not surprisingly, those who ate potato chips and drank sugar-sweetened beverages gained weight!) But among the participants who lost weight, yogurt was one of the foods they consumed (along with nuts, whole grains, fruits, and vegetables).
Next time you want a quick snack, reach for yogurt. “Ideally it should be unsweetened, Greek-style yogurt,” Dr. Alschuler noted. “Try Greek-style yogurt with added seeds, berries and nuts, or unsalted trail mix.”
In the same study, participants who ate vegetables were among those who lost weight. But don’t think that means you are looking forward to a dull diet of rabbit food. Dr. Alschuler recommends sprinkling parmesan cheese on steamed broccoli, spreading a nut butter (like almond, cashew, or hazelnut) onto carrot or celery sticks, adding seeds and/or raw nuts to salads, and blending vegetables into a smoothie with yogurt, berries, or apple.
Or throw a batch of vegetables, like string beans, into a steamer until tender, then drizzle with some coconut or sesame oil. “Season with a low-salt seasoning, plus herbs and spices,” Zarabi said.
“In the context of a plant-based diet that has no- to minimal-processed foods and refined carbohydrates, hummus can essentially be eaten at will,” Dr. Alschuler explained. “If, however, someone regularly consumes high-calorie meals, snacks on chips, and drinks sugar-sweetened beverages and meats, then adding hummus will be unlikely to contribute to weight loss. Hummus and other higher calorie, healthier foods should replace the more weight-causing foods.” Serve hummus with raw carrot and celery sticks, raw zucchini spears, or cucumber sticks.
No one should sit down to snack on six eggs—but eggs are an excellent source of protein and can curb hunger, Dr. Alschuler noted. For on-the-go snacking, she recommends boiling the eggs ahead of time and then eating with light salt-and-pepper seasoning. A favorite breakfast of hers is “sunshine in the meadow.” This includes dark leafy greens—like kale or spinach—sautéed over medium heat in some coconut oil, with fried eggs made in the same pan. Before you serve, add hot sauce, pepper, or other seasonings for extra flavor, she recommended.
Some fruits are so low in calories that they may be eaten in fairly large quantities if a person wants to, Dr. Alschuler said. “These include berries—any and all—along with peaches, melons (cantaloupe, honeydew), papaya, grapefruit, and apples,” she added.
It’s not a food, but it’s crucial that you drink enough water throughout the day. “Maintaining adequate hydration is key to a healthy weight,” Dr. Alschuler explained. “Water intake before meals helps to limit portions.” It is also associated with more energy and with less weight gain over time.
Keep a water bottle handy and sip throughout the day. If it will tempt you into drinking more water, flavor it with lemon or lime slices, or float a couple of cucumber slices on top.
Snacks to eat and to avoid
Snacking can be helpful in weight management because it curbs hunger, according to Dr. Alschuler. “This, in turn, helps people to control their portions during mealtimes, which is a key component of successful weight loss,” she said. “Snacks should be satisfying and healthy. The worst snacks are chips, sugar-sweetened beverages, and sweets.”
If you are a person who loves to snack and to munch constantly, Dr. Alschuler recommends, in addition to Greek-style yogurt, trying raw vegetables, fresh fruit, pumpkin seeds, snap peas, and cheese sticks.
Avoid snacks sweetened with sugar alcohols. “There is a large market for these sugar-free products where the sugar is replaced with sugar alcohols,” Zarabi noted. “But not only do they still have calories, they can have negative, laxative effects.”
Don’t eat from habit. If you associate passing a particular bakery with snacking, it’s time to break that habit. “You may want to have a bagel with butter when you pass a bagel shop, but a bagel has no nutritional value at all. You want fiber and protein in your snacks since these take longer to be digested and keep us satisfied,” Zarabi explained.
Best Foods To Gain Weight In A Healthy Way
If you are trying to gain weight and need healthy tips and solutions, you are in the right place! People with too little weight and bodybuilders and athletes often look for healthy weight gain foods. Today you will come across some best foods to gain weight that are nutritious and contain healthy fats. Some of these foods are also protein-rich and help in building muscle.
10 Weight Gain Foods List
Rice is a very filling and healthy option to gain weight. It is packed with nutrients and carbs that can facilitate the weight gain process. It has a good amount of healthy calories, and the best part is that it keeps you full for a longer time. It’s a staple food for millions of Indians and can be found in almost every other household.
Best way to eat rice for weight gain:
- Steamed white rice
- Cooked brown rice
- Fried rice with veggies
100g of Rice has the following Nutrients
- Calories – 130 Kcal
- Carbohydrates – 28.7 grams ( 10% of DV)
- Sugars – 0.1g
- Sodium – 1mg
Bananas are major one of the best food to increase weight, these are filled with minerals and are packed with carbs and calories. You could eat around 4-5 ripe bananas a day for healthy and faster weight gain. This fruit also gives you energy and has a rich taste. They can also speed the body’s metabolism and aids in digestion.
Best way to eat a banana fruit for weight gain:
- Eat them ripe and whole
- Banana smoothies and shakes
- Banana pie
118-Gram (a Medium-Sized Banana) has These Nutrients Contents
- Calories – 105 kcal
- Carbohydrates- 27 g
- Sugar – 12.2 g
- Fat – 0.4g
Potatoes have a rich and creamy texture and can be cooked in various ways. It is loaded with nutrients and carbohydrates. They have an excellent flavor profile and complement many types of dishes. It can be used both as a main dish as well as a side dish.
Best way to eat a banana for weight gain:
- Mashed potatoes
- Healthy potato chips
- Boiled and seasoned potato
173g of Potatoes has the Following Nutritional Value
- Calories – 161 kcal
- Carbohydrates: – 36.6g
- Fats – 0.2 grams
- Sugars – 1.47g
4. Chicken Breast
Chicken is a protein rich food and can also help you gain some kilos. In fact, it is one of the highest protein foods for weight gain. It is not only tasty but also packed with nutrients. A chicken breast contains about 150 calories and 4 grams of fat. There are many ways to be creative with a chicken breast and cook an absolutely smacking dish.
Best way to eat chicken breast for weight gain:
- Grilled chicken breast
- Chicken & cheese salad
- Pan-roasted chicken breast
100-Gram of Chicken Breast has the Following Nutritional Value
- Calories: 165 kcal
- Fat: 3.6 grams
5. Peanut Butter
Peanut butter contains healthy calories and is trusted by many people across the globe for weight gain: Athletes, gym lovers, and bodybuilders snack on peanut butter since it is a very healthy and nutritious option. It is rich in fiber and loaded with protein, but the best part is that it is available in different textures and flavors.
Best way to eat peanut butter for weight gain:
- Peanut butter banana shake
- Oats and Peanut butter
- Peanut butter cookies
32-Gram of Peanut Butter Contains
- Calories – 191
- Fats – 16g
6. Whole Eggs
Whole eggs are a yummy, nutritious, and healthy food to gain weight. It is a versatile food and can be prepared in many different ways. It contains protein in large amounts along with essential vitamins. Eggs are one of the most popular foods to help gain weight.
Best way to eat eggs for weight gain:
- Hard-boiled eggs
- scrambled egg
100g of a Boiled Egg has These Nutrients.
- Calories – 155
- Fats – 11g
- Carbohydrates – 1.1g
- Sugars – 1.1g
- Cholesterol – 373mg
- Sodium – 124 mg
Here comes our favourite! Cheese is a famous one in our weight gain foods list. It is an incredible source of fat and healthy calories. If you’re trying to gain weight, you should go for full-fat cheese and enjoy it! Make cheese a part of your daily diet, and you will be amazed by the results.
Best way to eat cheese for weight gain:
- Mac and cheese
- Cheese salad
- Vegetables with cheese
- Cheese balls
100g of Cheese has the Following Nutrients
- Calories – 402 Kcal
- Fats – 33 g
- Sodium – 621mg
- Carbohydrates – 1.3 g
- Sugars – 0.5 g
8. Dried Fruits
Nothing screams nutrition as dry fruits do! Dry fruits like cashews, peanuts, raisins, and almonds are excellent weight gain options and a healthy option for every time you’re hungry. It keeps you full and provides nutrition to the body along with healthy fats.
Best way to eat dry fruits for weight gain:
- As salad and dessert toppings
- Trail mix
- A handful as a snack
100 g of Almonds have the Nutritional Value of –
- Calories – 579 kcal
- Carbohydrate – 21.55 g
- Fats – 49.93 g
- Sugars – 4.35 g
9. Dark Chocolate
If you’re a chocolate fan, then you are going to love this! Dark chocolate is one of the best food to increase body weight. It contains fats and is high in calories. You can have some dark chocolate every time you’re craving a dessert. It does have some added sugar, but it’s okay if you consume it in moderation and do not overeat it.
Best way to eat dark chocolate for weight gain:
- As a dessert/snack
- Make a chocolate spread/sauce
- Use it to bake
101g of Dark Chocolate Bar has the Following Nutritional Values
- Calories – 604 kcal
- Fats – 43.06 g
- Carbohydrates – 46.36 g
- Sugars – 24.23 g
10. Red Meat
Some studies show that red meats can be beneficial for people trying to increase their body mass. Red meat like steak is loaded with protein and fat, which can really help you gain some weight.
Best way to eat red meat for weight gain:
- Red meat curry
- Grilled steak
100g of Red Meat (Beef) has the Following Nutritional Value
- Calories – 217 kcal
- Fat – 11.8 g
- Sodium – 50mg
- Cholesterol – 87mg