5 High-Calorie Foods For Healthy Weight Gain

For some people especially who have ectomorph body type, gaining healthy weight is as difficult as losing weight for others body type. In order to gain weight in a healthy way, people having ectomorph bodytype requires a balanced diet which include nutrient-dense foods and a strategic planning that includes workout plan, weight gain supplements and lifestyle considerations. While it's important to focus on overall nutrition, incorporating high-calorie options can be beneficial. In this blog, you’ll explore top five foods, nutritional strategies, workout recommendations and many more things to gain weight in a healthy way.

5 Foods For Healthy Weight Gain

1. Nuts and Seeds

Nuts and seeds are nutrient-packed powerhouse because it contains healthy fats, protein, fiber, and other essential vitamins and minerals. They provide a satisfying crunch and can be easily added to various dishes. You can incorporate almonds, pistachios, cashews, walnuts, chia seeds, flaxseeds, and pumpkin seeds into yogurt, oatmeal, salads, or even in smoothies for best results. You can also enjoy them as a snack on their own.

2. Whole Grains

Whole grains are rich in carbohydrates, fiber, and essential nutrients which help in fueling your body with sustained energy. Brown rice, quinoa, oats, whole wheat bread, and whole wheat not only provide sustained energy but also help you increase your healthy calorie intake without compromising your health. You can also enjoy them as a snack, like whole-grain crackers or oatmeal.

3. Avocado

Avocado is a creamy and nutrient-dense superfood that contains healthy fats, fiber, potassium, and other essential nutrients. The creamy texture of avocado can be consumed in many ways. Add avocado to salads, smoothies, or toast. You can also mash it and add lemon, salt and pepper to use it as a dips.

4. Dried Fruits

Dried fruits act as a sweet and nutritious treat and are a great source of healthy calories, fiber, and vitamins. However, it's important to choose dry fruits that contain natural sugar. You can add dates, dried apricots, raisins, and figs to yogurt, oatmeal, or trail mix. You can also use them as a natural sweetener in baked goods.

5. Healthy Oils

Adding healthy oils such as olive oil, and coconut oil is a flavorful and calorie-dense addition to your balanced diet. Healthy oils can help increase your calorie intake without compromising your health. It has essential fatty acids and can add flavor to your meals. You can use healthy oils for cooking, dressings, or as a topping for salads or vegetables.

How To Fasten Up Your Healthy Weight Gain Process

To fasten up the weight gain process, it is crucial to focus on a combination of dietary adjustments, exercise, and herbal supplements also. By following these strategies, you can effectively and healthily fasten the weight gain process while ensuring that the weight gained is primarily muscle rather than fat. Here are detailed strategies to achieve this.

1. Nutritional Strategies

• Increase Caloric Intake

  To gain weight quickly it is recommended to consume at least 300-600 calories more than your body burns daily. This can be achieved by incorporating more caloric dense foods into your diet, such as nuts, seeds, avocados, and whole dairy products.

• Eat More Frequently

  Consume at least three to five meals a day, including snacks. This helps increase your overall calorie intake without making you feel overly full at any one meal. Including high-calorie snacks like yogurt, cheese, and nut butters can also be a beneficial choice for weight gain.

  

• Focus on Protein

  Incorporate high-protein foods such as meats, fish, eggs, legumes, and dairy. Aim for about 0.7-1 grams of protein per pound of your body weight to support muscle growth rather than just fat gain.

• Choose Healthy Fats

  Include sources of healthy fats in your meals, such as olive oil, avocado, and fatty fish. These not only provided calories but also crucial nutrients for your body.

• Limit Empty Calories

  Avoid relying on sugary foods and drinks for weight gain, as these can lead to unhealthy fat accumulation and other health issues. Instead, focus on nutrient-rich foods that contribute to overall health.

2. Exercise Recommendations

• Strength Training

  Engage in weight lifting or resistance training for at least two to three days a week to build muscle mass, which is crucial for healthy weight gain.

• Cardiovascular Exercise

  While it may be tempting to cut out cardio, maintaining a moderate cardiovascular exercise around 20 minutes for at least three to four days a week is crucial for cardiovascular health and can help stimulate appetite.

3. Herbal Supplements

• Herbal Weight Gain Supplements

  Natural weight gain supplements may help increase appetite and support weight gain. However, it's crucial to consult with a healthcare professional to ensure safety for your individual health needs.

4. Lifestyle Considerations

• Stay Hydrated

  Drink water when you don’t eat any meal rather than before or during meals to avoid feeling too full to eat.

• Get Quality Sleep

  Ensure you are getting adequate sleep or at least 8 hours of sleep, as it plays a significant role in muscle recovery and overall health, which can impact weight gain.

• Monitor Progress

  Keep track of your calorie intake and weight gain progress to make necessary adjustments. This can help ensure that you are gaining weight at a healthy rate.

Conclusion

Healthy weight gain involves a balanced approach of consuming high-calorie, nutrient-dense foods, engaging in strength training, and considering herbal supplements. By focusing on the above-mentioned strategies and maintaining consistency, you can achieve your weight gain goals effectively and sustainably. Remember to celebrate your progress along the way!