Life sometimes seems like a cruel joke, right? On one side, you're trying out every trick in the book to gain some weight, be it out of growing valid fear of health risks, or just to escape the sympathetic looks you get when you walk down the street, while on the other side, there are these bunch of guys (and girls) who are making clumsy attempts to lose theirs, and aren't fairing any better either.
The entire matter of weight gain (or loss) comes down to a specific figure relating to our body weight and some calculations:
The mantra to gaining weight:
- Eat high calorie food that adds up to more 16 to 20 times your body weight. This calorific threshold, if we might call it so, is the exact amount of calories required to keep your body weight constant. If you desire weight gain, eat more.
- Calorific threshold = your body weight x (16 to 20 – depending on the intensity of the weight gain you desire)
- If you have a physical job or any kind physically straining activity in your daily routine, you'll need to eat more.
- As your weight ascends gradually, the number of calories required to push it further will increase as well; hence it is recommended to increase the calorie intake by 300 – 500 calories every 2 weeks.
There you go. If you're one of those people who have been gorging on all you have come to lay your hands upon, and still manage to look like a holocaust survivor, this might be the problem. Somehow, the total number of calories you ingest does not cross the threshold for your body, thus keeping you from gaining weight.
In this article, we present a list of high calorie food rich in proteins, carbohydrates and healthy fat that will help you gain pounds, the safe way. There are surely a lot of products in the market that claim to get you there faster, but we don't vouch for them. We believe that "Natural is the way to go."
List of food for gaining weight
Now let's get to the tasty part:
Bagels, and breads and cereals in general, made from whole grain, are excellent sources of carbohydrates. Breakfast is perhaps the most important meal of the day and bagels make excellent breakfast.
- Peanut Butter
Speaking of breakfast, peanut butter can be a delicious combination with bagels, bread and other breakfast items. It can also be used with a variety of snacks as well. High calorie snacks in between meals are a good strategy to gain those extra pounds.
- Noodles and Pasta
Pasta and noodles are easily-prepared and delicious calorie-dense sources of carbohydrates. They are readily available, and can be cooked in a number of ways with lots of healthy vegetables (for other vitamins and minerals) to taste and casually carried to places of work.
- Whole eggs
Eggs contain the Vitamins A, D, E and certain essential nutrients like sodium, magnesium and potassium. But the main highlight here is high protein content. Egg whites are even recommended for weight gain in professional body building courses.
Beans are highly calorie-dense foods. We don't feel full very fast and hence tend to consume more. Beans are ideal for consumption at any time of the day – breakfast, lunch, dinner and even in the form of snacks.
- Nuts for snacks
Nuts are perfect to be used as snacks in between meals and on the go. Although comparatively smaller in size, they contain more calories per volume. Nuts are mainly constituted of polyunsaturated fats, which add healthy calories to your diet. Some useful nuts and seeds are almonds, walnuts, cashews, sunflower seeds, flax seeds and pumpkin seeds.
- Healthy Fats and Oils
Perhaps the easiest way to add calories to your diet is to include extra fat in your food intake, provided the fat is healthy and beneficial to the body. Omega 3 fats fall into this category and are, in fact, called essential fats as they are not produced by the body and hence need to be absorbed from food. They are found mostly in fish like bluefish, mackerel, herring, sturgeon, and also from plant sources like flax seeds , canola oil and olive oil. Using these oils for cooking would also be a good idea.
Potatoes are naturally occurring rich sources of carbohydrates and complex sugars. Potato chips prepared in healthy oil make excellent snacks to be munched on in between meals. Grilled or baked potatoes are also effective for weight gain.
- Fruit Juice
A glass of well-prepared fruit juice contains sugar and fruit content which provides healthy calories and nutrients.
- Fresh poultry products and meat, if available in healthy form and well cooked in the healthy oils mentioned here can work wonders in weight gain, as most of us already know!
While you're going through the list and planning out stuff, we'd like to tell you about food you'd want to avoid, lest you should wind end up on the "other side" we mentioned in the beginning. One of the main causes of obesity, the world over, is excess consumption of junk food. If you do that you'll end up with weight all right, around your waist and all the other wrong places, and you'll be under the increased risk of cholesterol problems and heart diseases. That is why we recommend weight gain exactly in the way it was meant to be in nature. Always remember-if it's natural, it's healthy, and its effects will stay… for good!