Nourishing Foods for Healthy Weight Gain

Nourishing Foods for Healthy Weight Gain

While the majority of people struggle with losing weight, gaining weight can be much more of a struggle. Similar to the folks trying to lose weight, people trying to gain weight also resort to very unhealthy ways in the hopes of quick results. A major reason behind this is the scarce availability of information on how to gain weight the right way. With the assumption that eating more = gaining more weight, there is very little helpful information out there and we’re here to help change that.

If you are someone who is trying to gain weight, the easiest answer to your challenge lies in adopting the right nutrition plan. Gulping down all sorts of junk that has a high calorific value only worsens the situation and can sometimes lead to unhealthy weight gain. So let’s discuss the healthiest alternative foods that will help you gain weight, the right way. 

  • Whole grain bread and pasta
  • You might be wondering why we didn’t list normal white bread or pasta. Whole grains often tend to give the idea that they’re foods to opt for when trying to lose weight. However, this isn't entirely true. Whole-grain bread and pasta carry much more nutritional value than white bread and it quickly replenishes your body of vital nutrients and calories. Now, if you want to snack on junk to gain weight, you can do it a little more healthily.

  • Rice
  • Rice is probably the most easily available food and it does wonders for when you’re trying to gain weight. It’s easy to cook, can adapt to any dish, and carries a lot of healthy carbs and calories. Rice also tends to keep one full for longer amounts of time and this helps prevent unhealthy snacking. 100 grams of rice carries 130 kcal and 28.7 grams of carbohydrates. So, do the math to understand how much you’re currency eating and increase your intake in small increments. 

  • Potatoes
  • Now, who would say no to one of the most universal foods in the world? Before you get excited, we’re not suggesting you load on french fries or deep fried wedges. Potatoes are an amazing food to gain weight but they need to be cooked in healthy ways to retain their nutritional value. They can be used in the main course or as a side dish. 100 grams of potatoes contain 92 kcal and 21 grams of carbohydrates. 

  • Bananas
  • Often referred to as a ‘complete food’, bananas are a wonderful food for gaining weight. They carry rich nutritional value and helpful fibers that help bowel movement. Keeping your pipes unclogged is a great way to improve your appetite and add weight. Use them in smoothies, as a sweetener in your batter, or however, you prefer - bananas are versatile. They are also rich sources of potassium and easy-to-digest carbs. It is often advised to have 3-4 ripe bananas a day when trying to gain weight. A medium-sized banana carries 105 kcal and 27 grams of carbohydrates.

  • Nuts, nut butter, and dried fruits
  • Nuts, nut butter, and dried fruits are amazing sources of healthy fats. They are a rich source of antioxidants, vitamins, and tons of concentrated fats. You can prepare a trail mix of different nuts, or just roast them and grind them into butter.  Use the butter as spreads or dips. Nuts can be used as toppings or as an addition to your smoothies and other drinks. 100 grams of almonds gives you 579 kcal and 21.55 grams of carbohydrates.

    We understand that gaining weight is as important and difficult as losing weight.  Include some of these foods coupled with a killer workout. The results will surely be pleasing. Here’s to hoping those weight scales move in the direction we want them to.