More often than not, an average person hears the word 'calorie' umpteen times in their daily life. Due to easy access to the internet, people have become aware of diverse terms that define an average human's health and fitness. And calorie is a topic that dominates most of the 'fitness' conversations. One of the prime misconceptions is that calories are harmful and health-depreciating. However, that is far from the truth. Calories are the chief components of the energy profiles of our body. They are essential for regulating our body weight and generating the energy required in different processes like digestion, blood circulation, etc.
It is crucial to note that your intake of calories governs the weight your body will put on. It is easier for some people to lose weight than to put on. Thus, dieticians suggest a well-balanced list of high-calorie foods to help them achieve the perfect weight and build muscles. Hence, the massy opinion that calories are harmful does not persevere. High-calorie foods are an excellent source of nutrition and high energy. In addition, they are vital to maintaining a healthy Body Mass Index (BMI).
In this article, we are covering the top 10 best food sources of high-calorie that promote weight gain.
Milk is a wholesome food product that provides a balanced delivery of carbohydrates, proteins, fats, calcium, and other micro and macronutrients. This quality makes milk the top choice for gaining weight and building muscles. Generally, a cup of whole milk contains 149 calories. Thus, consuming milk regularly for the recommended amount of time can do wonders for people with low weight and inadequate muscle composition.
One of the most cost-effective products to include in your diet to gain weight. In addition to being an excellent source of carbohydrates, potatoes are also rich in resistant starch, vitamin B&C, magnesium, and folate. A cup full of 100g of potato wedges will deliver approximately 77 calories to the body. Contrary to the negative publicity potatoes get for being unhealthy, they improve digestive health and fight free radicals to prevent diseases.
3. Red Meat
Red meat is one of the top choices for raising the levels of proteins for muscle-building. Red meat includes lamb, pork, mutton, beef, etc., and is also a good source of iron and vitamin B12. With an average serving of 100 grams of red meat, the human body can obtain approximately 22-25 grams of protein.
In the fitness culture, bananas are famous for their high-calorie content and weight-gain abilities. It is an ideal weight gain fruit as a medium-sized banana can provide as much as 105 calories in one go. Additionally, it contains nutrients like vitamin B6, calcium, potassium, Manganese, etc.
A delicacy preferred by many, rice is a good source of calories for weight gain. It is calorie-dense and adds plenty of bulk to the diet. A bowl full of 100 grams of cooked rice can give you approximately 128-132 calories. Along with high-calorie content, rice is also rich in magnesium, zinc, vitamin, selenium, etc.
An incredible source of proteins, eggs also aid in weight gain if consumed in recommended amounts. It is the best go-to food product for people who want to gain weight and build muscles without eating meat. With 100 grams of egg serving, you get a total of 155 calories. In a class by itself, eggs supply all 9 essential amino acids to the body that promote accelerated muscle-building.
7. Wheat products
Undisputedly the title of the best source of calories on the list should go to Wheat and wheat products. On consumption of 100 grams of wheat, you receive around 364 calories. Moreover, this calorie-dense food product is rich in copper, magnesium, folate, phytochemicals, vitamins, and more.
A typical hummus dish contains tahini, lemon juice, garlic, and mashed chickpeas. Famous for its calorie-dense nature, a 100-gram serving of hummus contains 166 calories. It is a good source of plant-based protein that aids in muscle-building. Additionally, it consists of other nutrients like calcium, folate, iron, magnesium, etc.
A handful of mixed nuts are jam-packed with calories and nutrients. A bowl full of 100 grams of mixed nuts can provide as many as 607 calories. The good news is, if you do not like to eat raw nuts, different nut butter is available in the market. Nut butter is also capable of providing a similar number of calories.
10. Full-fat cheese
A globally loved food (in most cases!), full-fat cheese contains proteins, carbohydrates, and fat. It is one of the most chosen milk-product for vegetarians to build muscles and gain weight. Cheese varieties like parmesan, ricotta, cottage, and cheddar are famous for their high protein and fat content. On average, a 100-gram of cheese serving can provide as many as 306 calories in one go.
Calories: A silent hero!
For some people, gaining weight is more arduous than losing it due to multiple reasons such as genetics, metabolic conditions, underlying medical conditions, etc. In cases like this, nutritionists and dieticians suggest diets full of high-calorie foods. In summary, calories are the heroes that never get to wear the cape, but that doesn't stop them from working hard in silence.
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