13 foods to increase weight

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Whole Milk

Full-fat dairy products like whole milk are rich in calories and essential nutrients like calcium and vitamin D. Incorporating whole milk into your diet, whether as a beverage or added to smoothies, oatmeal, or desserts, can help increase calorie intake and promote weight gain.

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Cheese

Cheese is high in calories and saturated fats, making it an excellent choice for gaining weight. It can be added to sandwiches, salads, pasta dishes, or enjoyed as a standalone snack. Opt for varieties like cheddar, mozzarella, or Swiss for maximum calorie content.

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Oily Fish

Fish like salmon, mackerel, and trout are not only rich in protein but also contain healthy fats like omega-3 fatty acids. These fats promote weight gain and offer numerous health benefits, including improved heart health and brain function.

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Berries

Berries like strawberries, blueberries, raspberries, and blackberries are low in calories and high in fiber, antioxidants, and vitamins. They satisfy sweet cravings while providing essential nutrients and promoting satiety.

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Oats

Oats are a whole grain rich in fiber and complex carbohydrates, which provide sustained energy and keep you feeling full. They also contain beta-glucans, a type of soluble fiber that helps lower cholesterol levels.

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Nuts and Seeds

Nuts like almonds, cashews, and peanuts, along with their respective butters, are dense in calories and healthy fats. They're convenient snacks and can be incorporated into meals, providing a significant calorie boost while offering protein, fiber, and essential nutrients.

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Dried Fruits

Dried fruits like raisins, dates, and apricots are concentrated sources of calories, vitamins, and minerals. They make for convenient snacks and can be added to cereal, yogurt, or trail mix to increase calorie intake and provide a quick energy boost.

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Eggs

Eggs are a nutritious and filling food rich in high-quality protein and essential vitamins and minerals. They can help you feel satisfied for longer periods and support muscle maintenance and repair.

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Dark Chocolate

Dark chocolate with a high cocoa content is a calorie-dense treat rich in antioxidants and beneficial nutrients like iron and magnesium. Consuming small amounts of dark chocolate as a snack or dessert can help increase calorie intake while satisfying sweet cravings.

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Legumes

Legumes like lentils, chickpeas, and black beans are rich in protein, fiber, and complex carbohydrates. They help stabilize blood sugar levels, promote fullness, and support weight management.

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Sweet Potatoes

Sweet potatoes are a nutritious and filling root vegetable rich in fiber, vitamins, and antioxidants. They have a lower glycemic index than white potatoes, making them a better choice for regulating blood sugar levels and promoting weight loss.

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