In this article you will learn which foods are perfect for gaining weight. Underweight people do not have it easy. Because they usually lack the exact nutrition guide. That’s why you now find out exactly what you need to eat to gain body weight. Have fun!

Requirements for weight gaining

Before I tell you the foods that help you to grow, one thing must be clear to you: To successfully gain body weight, you need a calorie surplus. That means you need to consume more calories a day than you burn.

For example, if you have a calorie requirement of 2500 calories a day, you should exceed it by about 300-500 calories.

But how can you do that best when it’s hard for you to eat a lot?

Which foods should you eat?

When choosing your daily foods, there is one basic rule: if you want to gain weight, you need to eat calorie-dense foods.

Although fruits and vegetables are very healthy, unfortunately they are not among the calorie-dense foods. Foods that have many calories are e.g. Meat, fish, cereals, dairy products and nuts.

It is important that you always look at the back of the food packaging when shopping. There you will usually find a table on which you can see the nutritional information. So you can quickly find out if the food has many calories or not. In the next chapter you will get a detailed list of the best foods to grow.

Food for gaining weight – the list

The following foods have many calories and are therefore good for growing:

  • meat
  • fish
  • oatmeal
  • whole grain bread
  • whole-grain bread rolls
  • eggs
  • dairy products (full fat variant)
  • various cereals
  • peanut butter
  • olive oil
  • linseed oil
  • dried fruit
  • nuts
  • seeds (e.g. chia seeds)
  • avocados

Of course, there are other foods on the rise that have many calories. For example, burgers, pizza, fries, sweets, etc. These foods are very unhealthy, so you should rarely eat them. After all, you do not just want to gain weight, you also want to stay healthy

Therefore, I advise you to eat mainly healthy, unprocessed foods. With these foods you can then put together a nutrition plan to gain weight.

Which foods should you avoid?

Now that you know what foods are helping you to grow, I’ll show you the exact opposite. There are a lot of foods that are low in calories and therefore more likely to lose weight. The following foods are low in calories:

  • fruit
  • vegetables
  • potatoes
  • leaf lettuce

Unfortunately, many low-calorie foods are very healthy and nutritious. Although they will not help you to grow, you should still eat a serving of fruits and vegetables every day. However, be sure to eat mainly high-calorie foods to eat. In addition, weight gainers can help you.

Food for gaining weight – the summary

In conclusion, in order to increase successfully, you absolutely need a calorie surplus. The easiest way to reach it is to eat calorie-dense foods. Nevertheless, you should also eat enough fruits and vegetables. It is also very important that you drink enough water.

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