It’s no secret that foods can make you gain weight. A dietitian once told me that it takes 3,500 calories to create a pound of fat. That means if you eat an extra 500 calories per day – just one Big Mac with fries and a large Coke on top of your regular diet – you’ll be gaining about two pounds every month! Eating foods rich in fats or carbohydrates is the easiest way to start packing on the pounds. But there are other foods that can help too, foods like these:
1) Whole milk
Whole milk is a great food to gain weight because of its high protein, carbohydrate, and calorie content. A glass of whole milk contains approximately 8 grams of protein, 12 grams of carbohydrates, and 150 calories – not a bad way to start your day! If you prefer to skim milk, which has no fat at all, you might be taking in a mere 4 grams of protein, 9 grams of carbohydrates, and 90 calories.
2) Egg whites
Although egg yolks have gotten a bad rap due to their high cholesterol content, they actually provide a good source of additional calories and nutrients. Egg white also contains a good amount of proteins but it is fat-free. You can get 310 mg of potassium, 10 g of protein, and just 40 calories from a single egg.
3) Nuts and seeds
Nuts and seeds are very essential when it comes to gaining weight, especially in the off-season when they’ll add some good stuff to your diet. Peanuts, cashews, and almonds will give you 485 calories, 22 grams of protein, and 32 grams of fats. It might be a good idea to avoid the sugary, fatty candies made from cocoa butter, palm oil, and coconut oil because they are high in saturated fat.
I know what you’re thinking: “Avocado is a fruit!” But, according to the Department of Agriculture of the United States of America, avocado is a nutrient-dense food that can be consumed in several forms. It’s great for weight gain because it contains good fats and has more calories compared with other fruits.
For those who love carbohydrate foods like rice, you should know there are different kinds of rice that can help you gain weight. Brown rice, for instance, contains more fiber and other nutrients while white rice is processed and stripped of its outer shell so it has a higher glycemic index. But if your aim is to gain weight, white rice will be better since it provides quick energy.
A baked or mashed potato can add up to 500 calories on your plate. Other than that, potatoes are also high in carbohydrates and fiber which will provide you with energy throughout the day.
The worst thing about gaining weight is waiting for it to appear and this is why some people turn to dangerous synthetic supplements or something like liquid vitamins made from chemicals. These substances can be dangerous so if you want to gain weight naturally, consider the foods mentioned above.