5 High Calorie Healthy Food Ideas for Weight Gain

Going for a calorie surplus is one of the many ways to help you gain some pounds. However, it is more than just simply eating everything you can get your hands on. Junk foods and sweets, while high in calories, don’t have the necessary nutrients to keep your body strong and healthy. 

So, going for a nutritious diet that also provides high amounts of calories will ensure you are getting the right fuel to power up your metabolism, muscle growth, energy production, and more. Focus on the quality of your food rather than quantity, as it can help you sustain your weight gain goals. 

5 Reasons to Gain Weight 

As for why people would like to gain weight, there are various reasons some of which might be the same as yours. While we’ve already briefly tackled some of these reasons in one of our previous blogs, How Much Calories You Need to Gain Weight?, here’s a bit more insight on why people would like to gain a few pounds. 

1. Improving Self-Confidence: Perhaps one of the most common reasons why a person would like to gain weight, achieving their desired body image can have a huge effect on their confidence. Usually, this reason is influenced by culture, societal standards, and personal goals. 
2. Muscle Building: Aside from improving their personal image, a person may also want to increase their strength and build muscle mass for various reasons, such as better functional performance, joint stability, improved body composition, and metabolic benefits. 
3. Improved Athletic Performance: When it comes to sports, such as weightlifting and rugby, gaining weight can be an effective way to improve their power, endurance, and overall athletic ability. 
4. Underweight or Malnourished: Of course, a person may simply want to reach a healthy body weight or BMI and it is a possible reason to start gaining weight. After all, achieving a healthier body mass can lead to a better overall well-being. 
5. Recovery and Rehabilitation: After experiencing an illness or undergoing surgery, it is possible for physicians to recommend a weight gain diet plan to patients as a means of rebuilding lost tissue or restoring their energy. Think of it as a way to recover what the person lost during that time. 

Note: If you have specific health concerns, please consult your healthcare provider before making dietary changes. 

Is Fast Weight Gain Safe? 

If you’re looking for ways to increase your weight as quickly as possible, don’t worry as you’re not alone. Many people have searched for fast ways or weight gain hacks due to their eagerness to see results. However, do keep in mind that these techniques will most likely have potential drawbacks and risks. 

For starters, consuming excessive calories as a means of gaining weight in a short span of time may lead to the accumulation of unhealthy body fat. This can increase the risk of various health issues, including heart disease and Type 2 diabetes. Rapid weight gain may also put additional stress on the body's organs, such as the heart, and can lead to imbalances in hormones and metabolism. 

Fast weight gain also does not typically give your body enough time to build healthy muscle mass. Slow and steady weight gain, on the other hand, allows for proper muscle development, which is important for overall strength and physical performance. 

Remember that it is more important to prioritize nutrient-dense foods that provide the body with the necessary vitamins, minerals, and macronutrients. These foods include lean meat, oily fish, legumes, whole grains, and healthy fats like olive oil and avocado. Consuming frequent, balanced meals and snacks throughout the day can also support healthy weight gain. 

Overall, opting for slower weight gain allows individuals to focus on building muscle mass, increasing strength, and improving overall health. Fast weight gain may provide quick results, but the potential drawbacks and risks associated with it make it an unsafe approach. 

What is Calorie-Dense Food? 

Much like how junk food provides you with a lot of calories, calorie-dense food is simply that. It is a food that provides high calories in a relatively small serving size. Of course, there are those that provide little to no nutrients, also known as empty calories, and those that provide both plenty of calories and nutrients. 

So, as mentioned before, slow and steady weight gain is the better option to go for and eating calorie-dense food would be your go-to. Some examples of calorie-dense foods include nut butter (such as peanut butter or almond butter), avocados, lean meats, and olive oil. Incorporating them into a balanced diet can help individuals reach their weight gain goals while still maintaining a healthy and nutrient-rich diet. 

What Are the Best High-Calorie Foods for Weight Gain? 

So, you’ve set yourself towards a high-calorie diet. You have the commitment and perseverance to stick to your new lifestyle. Now, you might be wondering what foods you will add to your next plate. Unlike junk foods, these foods are also full of essential nutrients that will surely support your body on its weight journey. 

1. Avocados: For starters, these fruits are rich in vitamins, minerals, fiber, and healthy fats. Moreover, it is a flexible ingredient. Add some to your salads and sandwiches, or blend into smoothies for an extra calorie boost. 
2. Plant-Based Oils: Avocado oil, olive oil, coconut oil, and other similar oils are excellent sources of healthy fats like omega-9 fatty acids and can be used for cooking or as dressings to increase the calorie content of your meals. 
3. Dairy Products: Whole milk, cream cheese, Greek yogurt, and other whole fat dairy products can add significant calories to your diet. These foods are rich in protein, calcium, and other essential nutrients. Add them to your smoothies, oatmeal, or enjoy them on their own as healthy snacks. 
4. Salmon: Speaking of protein, salmon is another food item that is also packed with healthy fats like omega-3 fatty acids, which are beneficial for overall health and can help increase calorie intake. Enjoy grilled or baked salmon to add a nutritious, yet delicious punch to your meals. 
5. Nut Butter: Peanut butter, almond butter, or cashew butter are all calorie-dense and a rich source of healthy fats and protein. Spread them on toasted bread, mix them into smoothies, or simply enjoy a tablespoon as a quick and delicious snack. 

How Can Meal Prep Help You Gain Weight? 

Even if you have a healthy high-calorie diet, gaining weight is more than just simply eating all the salmon, avocados, and cheese that you have around. If you have a target daily calorie count, it is important to spread them across your meals and you will be counting more than just your breakfast, lunch, and dinner, as you also need to have some snacks in between these 3 mealtimes. 

Here’s where meal prep comes in! Not only is it a convenient way to save time and stay on track with your nutrition goals, but it can also be a valuable tool for those looking to gain weight. By preparing your meals in advance, you can ensure that you have consistent and nutritious options throughout the week, which is essential for weight gain. 

One of the benefits of meal prepping is that you have control over the ingredients and portion sizes of your meals. Moreover, using a RENPHO Calibra 1 Smart Nutrition Scale allows you to track your daily caloric intake, provide accurate measurements, and take note of over 20 nutrients like fat, protein, carbohydrates, and more. This allows you to customize your meals to meet your calorie and macronutrient needs. To keep your diet fresh and exciting, you can also experiment with different recipes and flavors. 

Lastly, when prepping a meal for weight gain, it's also important to consider the storage containers you use. Glass food storage containers are a great option as they are durable, can be reheated in the microwave or oven, and are free from chemicals found in plastic containers. They also help to keep your meals fresh and prevent any unwanted odors or flavors from seeping into your food. 

Takeaway 

Going for a calorie surplus is a great way to gain some weight. However, going for a healthy diet composed of high-calorie and nutritious foods is a beneficial approach to weight gain. While there are more examples out there that you can add to your diet that will surely give your body essential vitamins, minerals, and macronutrients, it is important to seek a healthcare professional or a registered dietitian to ensure your health goals align with your individual needs. With informed choices and a well-rounded diet, you can achieve your weight gain objectives while prioritizing your well-being. 

Note: If you have specific health concerns, please consult your healthcare provider before making dietary changes.