High Calorie Food for Weight Gain in Nigeria

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Simply put, a calorie is a unit of energy. It keeps people’s bodies running smoothly and gives them energy.

Because of this, it’s crucial to maintain equilibrium between the amount of calories taken and the amount of calories burned each day.

Calorie consumption each day is influenced by a variety of factors, including age, sex, metabolism, and level of physical activity.

Generally speaking, women should consume 2,000 calories per day and males 2,500.

Compared to low-calorie foods, high-calorie foods give you more energy and nutrition. There are several causes for starting to eat foods rich in calories.

High Calorie Food for Weight Gain
High Calorie Food for Weight Gain

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High Calorie Food for Weight Gain

High-calorie foods should be a part of a person’s daily meal planning if they have a medical condition or are undernourished.

The ideal foods for weight growth often include healthy fats and oils, carbohydrates, full-fat dairy, and both plant and animal protein.

However, your recommended diet will vary depending on your personal weight and health objectives.

Gaining weight or building muscle can be just as challenging for some people as losing weight is for others.

Yet, merely including a few of these foods in your diet can improve both the health and efficacy of your attempts to gain weight.

High Calorie Food for Weight Gain in Nigeria

These are 21 of the highest-calorie foods that will help you build muscle or put on weight in a healthy way.

  • Banana

Dietary fiber, potassium, protein, vitamins A and C, folate, and healthy fats are abundant in bananas.

A medium-sized (118 g) banana contains 27 g of carbs and 105 calories.

According to a study done on male bikers, eating bananas can boost energy levels.

  • Peanut Butter

Eating peanut butter helps you gain weight. Peanut butter has 191 calories, 7 grams of protein, 16 grams of fat, and 7 grams of carbs per two tablespoons.

Peanuts are a good source of protein and have all 20 amino acids, which help to boost the immune system and increase stamina.

  • Milk with Full-Fat

The greatest milk to drink, whether you’re trying to gain or lose weight, is full-fat. The good fats, nutrients, and protein found in whole or full-fat milk are advantageous when you’re trying to gain weight.

Whole or full-fat milk provides 149 calories, 8 grams of protein, and 8 grams of fat per cup (244 g).

  • Rice

A cheap approach to increase the number of calories on your plate is to use rice.

White rice contains very little fat and offers 130 calories of energy per 100 g along with 28 g of carbs.

According to a study done on Japanese manufacturing employees, eating white rice for a year makes you gain 3 kg of weight (13).

  • Skinned and marblingd Meat

Animal protein is one of the best sources of protein. One of the finest options if you want to gain weight without endangering your health is meat that is marbling with fat and still has its skin on.

This kind of meat is essential to a nourishing diet since it includes healthy fatty acids. It has a good impact on your health since it has more oleic acid and less stearic acid.

  • Starches such as potatoes

A cheap approach to increase your calorie intake is by adding potatoes to any dish. Carbohydrates are abundant in potatoes and other starchy plants.

According to studies, eating foods high in carbohydrates and supplementing with protein will help you gain muscle mass.

  • Oily fish and salmon

Protein from oily fish like salmon and others helps build muscle and promotes weight gain.

100 g of salmon gives 142 kcal of energy along with 20 g of protein and 6 g of fat.

  • Protein smoothies made at home

Smoothies with protein are packed with nutrients and free of artificial sweeteners and flavor enhancers. They can be had for breakfast, lunch, dinner, or as a meal before or after exercise.

Research have shown that combining resistance exercise with protein supplements promotes the growth of lean muscle mass and weight gain.

  • Cheese with added fat

In various forms, cheese is a staple food around the globe and is high in calories. Cheddar cheese is a calcium and protein powerhouse.

The same is true for cottage cheese, feta, mozzarella, ricotta, and parmesan. As a result, eating cheese can aid in bone health and muscular growth.

  1. Berries and Dry Fruits

Rich in calories, carbs, and good fats are dried fruits like raisins and dry coconut. Have a few dried fruits as a snack before or after working out, or incorporate them into smoothies and breakfast bowls.

Dates are a fantastic snack that instantly provides energy and satiation.

One pitted date (24 g) contains 18 g of carbs with vitamins and minerals and 67 kcal of energy.

Simple sugar, which is abundant in fresh dates and replenishes energy and revitalizes the body,

  1. Wheat and Pasta Products

Even eating whole wheat pasta can make you gain weight. Use chicken, mushroom, and soy pieces to create a wonderful protein-rich spaghetti dish.

You are ready to go when you add some red or white sauce, some vegetables, and Italian herbs.

  1. Avocado

A rich source of energy is the avocado. Consequently, when taken with the right nutrients, it aids in weight gain. A 100 g serving of avocado contains 15 g of fat and 160 calories.

For breakfast, consume an avocado smoothie or slices of avocado on whole wheat toast. Guacamole can be prepared and served with meals.

  1. Mango

In addition to being scrumptious and sweet, mangoes are also quite calorie-dense, loaded with dietary fiber, fruit sugar, vitamins, and minerals.

They can be used to smoothies, breakfast bowls, and protein drinks to help you gain weight since they have anticancer, anti-inflammatory, and antioxidant effects.

  1. Tahini

Mediterranean cuisines like hummus and baba ganoush frequently contain the sesame seed paste known as tahini.

Researchers have discovered that sesame seeds are rich in anti-oxidants and good fats with hypotensive effects. The lignans in sesame seeds also have anti-inflammatory and immunity-strengthening abilities.

  1. Yogurt with added fat

Full-fat yogurt is beneficial when it comes to weight gain, similar to full-fat milk.

It contains plenty of healthy gut flora, calcium, and milk protein, all of which build your bones, boost immunity, and provide the advantages of ingesting high-quality dairy fat.

1-2 small bowls of yogurt should be consumed daily. If your body can handle it, you can raise the amount. Use it in shakes, smoothies, and salad dressings.

  1. Legumes

Legumes, such as lentils, beans, and peas, are low in calories yet high in plant protein. If you are a vegan or vegetarian, you will particularly benefit from this.

Legumes not only aid in lean muscle growth but also in lowering cholesterol and blood pressure.

Have lentil soup, Bengal gram salad, or mung bean sprouts for breakfast.

  1. Whole-Grain Cereal Bars

Bars made of whole grains are calorie-dense (rich in calories) snacks that can be had before and after exercise.

These bars’ nuts and cereals provide you immediate energy, and their calories contribute to weight gain.

Homemade cereal bars can also be prepared by combining dry fruits with honey or maple syrup.  Use them as a post-workout snack or for nutrition.

  1. Dark Chocolate

A high-calorie, bittersweet treat is dark chocolate. It has a lot of antioxidants.

Smoothies, homemade protein drinks, peanut butter sandwiches, a glass of milk, or biscuit sandwiches can all be enhanced with dark chocolate. Be inventive and add a few extra pounds with this supremely comforting dish.

  1. Hummus

Boiled chickpeas, which are rich in protein and have a high fat content, are used to make hummus. 8 g of protein, 18 g of fat, and 237 kcal of calories are included in 100 g of hummus (29).

When paired with baked chips, nachos, or sautéed veggie sticks, hummus can be consumed as a high-calorie snack to promote weight gain.

  1. Chicken Thigh with Skin

Chicken thighs are a better option than chicken breast if you want to gain weight. Vitamins, minerals, and protein abound in chicken thighs.

Collagen, which is good for skin, hair, and nails, is also naturally abundant in chicken skin.

  1. Trail Mix and Other Types of Nuts

Trail mix is a concoction of dried fruits, seeds, and nuts. It is high in sugar and provides a calorie-dense snack for putting on weight.

You can eat some trail mix to sate your sweet desire. It can be a great pre-workout snack to keep energy levels up.

High Calorie Vegetarian Meals for Weight Gain

Nut butters with nuts; Nuts are a wonderful choice if you’re trying to gain weight because they’re a terrific source of protein, good fats, and calories.

  • Tahini
  • Quinoa
  • Avocado
  • Olive Oil
  • Dried Fruit
  • Legumes
  • Sweet Potatoes
Healthful foods high in calories – What are some popular, healthful meal options that are high in calories

Typical foods high in calories include:

  • Protein-rich foods include red meats, hog, chicken with skin on (roast or broil; deep-frying is unhealthy), salmon and other oily fish, beans, whole milk, eggs, cheese, and full-fat yogurt.
  • Carbohydrates: whole grain breads, whole grain pasta, whole grain potatoes, brown rice, and whole grains.
  • Fats: High-fat cheeses, olives, butter, mayonnaise, nuts and nut butters, avocado, and olives.
How to gain weight in 7 days with a diet – How can I gain weight in 7 days?
  • Take in more calories than you burn off.
  • Take in 500 more calories than your body needs.
  • Increase the number of portions you eat at each meal.
  • Increase the number of daily meals eaten.
  • Develop the habit of eating and snacking between meals.
  • Consume more full-fat milk and dairy products.
  • Obtain adequate rest.
High-calorie foods list – Eat high-calorie foods for weight gain , such as:
  • Foods that have butter, honey, and brown sugar added to them to improve their flavor.
  • Sauces, gravies, and oils.
  • Almond butter.
  • Sour cream, yogurt, mayonnaise, and whole milk.
  • Granola bars and fruit-topped cereal.
  • Other breads, such as muffins, pancakes, and waffles.
  • Puddings, custard, and milkshakes.
High-calorie foods to avoid – High-calorie foods (also known as calorie-dense or energy dense foods) include things like:
  • Sweets and chocolate.
  • Crisps
  • Biscuits
  • Cake
  • Frozen yogurt.
  • Fast food items such fried chicken, fries, or hamburgers.
  • Pastries
Food to gain weight for females – Here are the best foods to help you gain weight or add muscle, the healthy way.
  • Protein smoothies made at home. Making your own protein smoothies at home might be a quick and highly nourishing approach to gain weight.
  • Milk
  • Rice
  • Nut butters with nuts
  • Lean meats
  • Starches and potatoes
  • Salmon and fish with oil
  • Protein dietary supplement
Suggestions for Skinny Girls to Gain Weight Fast: I’m a Very Thin Girl, What Can I Do to Put on Weight?

You’ll learn a straightforward method in this post for swiftly gaining weight in a healthy way. Below are a few examples:

  • Avoid consuming water before diets and meals. This will not assist in consuming adequate calories.
  • Consume more frequently and during shorter breaks.
  • Have milk three times daily.
  • Try weight-gainer shakes, but only if a nutritionist or health professional suggests it.
  • Employ larger serving utensils when dining.
  • If you enjoy coffee, top it with whipped cream.
  • Always prioritize your sleep

Common Questions asked about High Calorie Food for Weight Gain

What food makes you gain weight the most?

Soda is one of the 11 foods that may cause weight gain.

Soda lacks vital nutrients including vitamins, minerals, fiber, and antioxidants yet is heavy in calories and added sugar.

  • Sweetened coffee with sugar
  • Pizza
  • Doughnuts and cookies
  • Potato chips with French fries
  • Sweet cereals for breakfast
  • Chocolate
  • Citrus juice
How skinny people gain weight fast?
  • Eating more often. Eat five to six smaller meals throughout the day, starting slowly.
  • Selecting foods that are nutrient-dense. Have a schedule for enjoying foods and beverages that are high in nutrients and low in calories.
  • Finish it off.
  • Try shakes and smoothies.
  • But be cautious about what and when you drink.
  • Exercise
What food causes weight gain the quickest?

How to safely gain weight

  • Consuming at least 5 servings of a mix of fruits and vegetables each day is one of the safest ways to gain weight.
  • Building meals around starchy carbohydrates like potatoes, bread, rice, pasta, or other grains.
  • Consuming dairy products or dairy substitutes (such as soy beverages and yoghurts).
  • Consuming fish, eggs, meat, beans, lentils, and other sources of protein…
What should I eat before bed to gain weight?

These are 5 meals you should eat at night to put on weight:

  • Beef and seafood. It’s a popular misconception that consuming meat, including fish and poultry, will make you gain weight.
  • We Indians can never have enough rice.
  • Nut butters and nuts in general.
  • Starches and potatoes.
  • Whole-wheat bread.
Which fruit is good for weight gain?

Dates, prunes, apricots, figs, sultanas, currants, and raisins are just a few examples of dried fruits that have more calories than their fresh counterparts, making them excellent choices for a healthy weight gain.

Do eggs add weight?

Eggs provide few calories.

Even though there are a variety of factors that can lead to weight gain, cutting back on calories or upping your daily calorie expenditure is the most scientifically supported approach to encourage weight loss.

Even though a big egg only has about 74 calories, it is packed with nutrients.

What food makes you gain weight the most? High Calorie Food for Weight Gain

8 Foods That May Contribute to Weight Gain

  • Soda is high in calories and added sugar, yet it lacks important nutrients like vitamins, minerals, fiber, and antioxidants
  • Sugar-sweetened coffee
  • Pizza
  • Cookies and doughnuts
  • French fries and potato chips
  • Sugary breakfast cereals
  • Chocolate
  • Fruit juice
How skinny people gain weight fast?
  • Eating more frequently. Slowly begin to eat 5 to 6 smaller meals during the day. …
  • Choosing food with lots of nutrients. Set up a routine to eat and drink things you like and that have a lot of nutrients as well as calories
  • Top it off
  • Try smoothies and shakes
  • But watch what and when you drink
  • Exercise
What is the easiest food to gain weight?

How to put on weight safely

  • Eating at least 5 portions of a variety of fruit and vegetables every day.
  • Basing meals on potatoes, bread, rice, pasta or other starchy carbohydrates.
  • Having some dairy or dairy alternatives (such as soya drinks and yoghurts).
  • Eating some beans, pulses, fish, eggs, meat and other protein…
What should I eat before bed to gain weight?

Here are 5 foods to consume at night to gain weight:

  • Meat and fish. It’s a common notion that eating meat, such as chicken or fish, will cause you to gain weight.
  • We Indians can’t get enough rice.
  • Nuts and nut butter.
  • Potatoes and starches.
  • Whole grain bread.
Which fruit is good for weight gain?

Dried fruits, such as dates, prunes, apricots, figs, sultanas, currants, and raisins, contain more calories than their fresh counterparts, making them great options for healthy weight gain.

Do eggs add weight?

Eggs are low in calories.

Even though there are many factors that can contribute to weight gain, the most evidence-based way to promote weight loss is to reduce your daily calorie intake or increase the number of calories that you burn.

One large egg contains only about 74 calories, yet it’s very high in nutrients.

High Calorie Food for Weight Gain  ~ Food to gain weight for females

Below are 8 of the best foods to assist you to gain weight or add muscle, in a healthy way.

  • Homemade protein smoothies. Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight
  • Milk
  • Rice
  • Nuts and nut butter
  • Red meats.
  • Potatoes and starches
  • Salmon and oily fish
  • Protein supplements
High Calorie Food for Weight Gain  ~ Highest calorie foods in the world per 100g

Macadamia nuts: these small nuts are surprisingly high in both fat and overall calories.

For example, with 718 calories per 100 grams, macadamias offer more calories per gram than almost any other whole food

Most of this fat comes from oleic acid, a monounsaturated fatty acid also found in olive oil

 Diet plan for weight gain in 7 days ~ how can I gain weight in 7 days?
  • Consume more calories than you expend.
  • Eat 500 calories more than your body requires.
  • Increase the number of your meal portions.
  • Increase the number of meals consumed each day.
  • Make mid-meal snacking and eating a habit.
  • Increase your intake of full-fat milk and milk products.
High-calorie foods for weight gain to avoid ~ High-calorie foods (also known as calorie-dense or energy-dense foods) include things like:
  • Chocolate and sweets.
  • Cakes
  • Ice cream
  • Crisps
  • Biscuits
  • Fast food, like burgers, fried chicken or fries.
  • Pastries
High-calorie healthy foods ~ High Calorie Food for Weight Gain 

What are some popular calorie-rich healthy foods choices?

  • Proteins: Red meats, pork, chicken with skin on (roast or broil don’t deep fry for your health), salmon or other oily fish, beans, eggs, cheese, whole milk, full-fat yogurt.
  • Carbs: potatoes, brown rice, whole grain pasta, whole grains, whole grain bread.
  • Fats: Nuts and nut butter, olives, avocado, butter, salad dressings, mayonnaise, high-fat cheeses.
High-calorie foods for weight loss ~ 6 High-Calorie Foods for Weight Loss
  • The trendiest superfood on the market is trendy for a reason.
  • I know chocolate is not what you usually think of in relation to dieting or counting calories, but hear me out.
  • 3 oz of salmon contains 177 calories and about 11 grams of fat.
  • Eggs
  • Nuts
  • Olive Oil.



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