Gaining weight is just as challenging as losing it. Many people are looking to get an ideal body by putting on some weight but are struggling to do it. Consuming foods high in fat can be a great help on your journey to gain weight, as these foods are high in calories, which leads to an increase in body fat percentage. High-fat foods take longer to digest, giving you a feeling of satiety for a longer time that makes them an easy addition to your diet.
While some fats are essential for our health, consuming too many high-fat foods can lead to obesity, which negatively impacts our overall well-being. Thus, it is important to follow and maintain a balanced and varied diet, consisting of healthy fats in moderation, to prevent gaining too much weight. Always remember to understand your body first and then reshape it to the right amount of balance. Below, you will find a list of 11 healthy high-fat foods that can help you achieve your desired fitness goal.
1. Nuts and Nut Butter
People often ignore nuts and nut butter, considering them to be too high in fat, which could result in too much weight gain. However, these items are incredibly beneficial and healthy for people who are looking to gain weight in moderation. Nuts and nut butter are packed with various essential nutrients, making them a rich source of healthy fats, proteins, and fibre as well. All of these are important for building muscles and gaining weight.
A small amount of almonds contains 14-15 grams of healthy fat, 7 grams of protein, and 4 grams of fibre. Nuts and nut butter are high in calories, making them a great option to increase your calorie intake. For example, two tablespoons of peanut butter contain approximately 190 calories. A lot of things can be done with nuts and nut butter; they can be added to oatmeal, smoothies, and salads, and they can simply be eaten as snacks as well.
They are also rich in nutrients such as vitamins, zinc, and magnesium, which make your immunity stronger and help you become overall healthier. Nuts and nut butter provide a combination of healthy fats, protein, and fibre, along with being high in calories, making them an ideal choice for gaining weight. So next time you want to eat snacks, don’t forget to add nuts to your snacking list, considering their benefits for your journey to gain weight.
“Food - I love nuts. I eat them all the time, they're easy to carry around, and I am never hungry all day long.” – Mehmet Oz
2. Olive Oil
Olive oil is known for its numerous health benefits. One of those benefits is its ability to help you gain weight. People mostly consider this oil for weight loss due to its monounsaturated fats, but it can also be used to gain weight in a healthy way. Monounsaturated fats are considered healthy fats because they are essential for our bodies to function.
These fats serve as a great source of energy, with each gram of oil containing around 9 calories and 1 gram of fat. Adding a few tablespoons of olive oil to your meals can increase your calorie intake. Monounsaturated fats can improve the body’s ability to store glucose and promote weight gain. It also contains important nutrients such as vitamin E, which can help boost the immune system and promote overall health.
Including this in your meals can make them more delicious while providing more calories throughout the day. However, it should be consumed in moderation, as too much fat can lead to fatness and other health issues. Overall, olive oil is a nutritious and delicious option for those looking to gain weight in a healthy way.
3. Avocados
This fruit has been known for its several health benefits. One of the benefits is that it has the ability to help with weight gain. Avocados can be a great addition to a weight-gain diet because the majority of the fat found in them is monounsaturated fat, which is considered a healthy fat. This fat can help increase the levels of good cholesterol and also give you the sensation of feeling full, so it prevents you from overeating or snacking on unhealthy foods.
Avocados are a great source of calories. One medium-sized avocado can contain approximately 240 calories and 22 grams of fat. This makes them a perfect choice for those who are looking to put on some weight. They are also a great source of vitamins and minerals, such as potassium, which helps muscles and the heart function and removes waste from body cells. They also contain vitamins B, C, E, and K, which play important roles in maintaining a healthy metabolism and weight gain.
It is also rich in fibre, which helps improve digestion and the absorption of nutrients that are needed to gain weight. Adding avocados to your diet can be great. You can use them in salads, on toast, and even in smoothies. It will help you reach your goal of gaining weight while providing you with a healthy body.
“The avocado is a food without rival among the fruits, the veritable fruit of paradise.” – David Fairchild
4. Cheese
Cheese is a major food in many people’s diets and has been linked to weight gain. People might have negative thoughts about cheese, but it is actually a very beneficial food to eat for gaining weight. It is high in fat and calories, making it a calorie-dense food. Consuming a small amount of cheese can give you a large amount of calories.
Cheese is also rich in protein, which is essential for building muscles. It is important for those looking to gain weight healthily. Apart from high calories and protein, cheese is also packed with calcium, which is an essential mineral for strong bones and teeth. Furthermore, cheese is a good source of vitamins and minerals such as phosphorus, zinc, and vitamins A and B12, which are all responsible for the proper function of the human body.
It is important to know that there are 1800 different types of cheese in the world, and not all cheeses have the same characteristics. Some varieties can be higher in calories and fat than others. So it is important to choose wisely and consume a proper amount of the same. Considering these factors, don’t forget to add it to your daily diet to see yourself getting bigger.
“Give me a good sharp knife and a good sharp cheese and I'm a happy man.” – Gorge R.R. Martin
5. Flaxseed
Flaxseed, also known as linseed, is a tiny brown seed that is well known for its health benefits. It is a rich source of essential nutrients such as healthy fats, fibre, protein, and manganese. One of the benefits of flaxseed is its ability to help you gain weight. It contains omega-3 fatty acids, which are essential for gaining weight.
The fibre in it helps to slow down the digestion process, which prevents you from overeating and leads to steady weight gain. It contains all nine essential amino acids that help in repairing muscle tissue, which is crucial to weight gain. It also gives you the sensation of satiety, which reduces the chance of snacking on unhealthy foods.
Flaxseed is a versatile ingredient that can easily be added to your diet. It can be used in various ways, like sprinkled on top of salads, yoghurt, and oatmeal. It can be a valuable addition to gaining weight, so try them out next time when craving a salad or yoghurt.
6. Whole Eggs
Whole eggs are a nutritious food that is highly recommended for people looking to gain weight and muscle. Eggs contain essential vitamins, minerals, protein, and healthy fats, making them a great option for gaining some mass. One whole egg has around 5.3 grams of total fat and 7 grams of protein, which is an essential nutrient for repairing and building muscles. Eggs are packed with healthy fats that include monounsaturated and polyunsaturated fats, which are important for maintaining a healthy body weight.
These fats can also provide the body with a high source of energy, which makes it easier for anyone to consume more calories and gain weight. Whole eggs contain vitamins like vitamins A, D, E, K, and B and minerals like phosphorus, calcium, potassium, and selenium, which are all important for good health and well-being. These nutrients not only help in gaining weight but also boost the immune system, making bones stronger and improving brain function.
Eggs can be eaten in various ways, like boiled, scrambled, poached, or fried, or they can be used in baked goods such as cakes and cookies. This makes them an easy and delicious way to add some extra calories to your diet. Eating eggs to gain weight can be one of the best options, as it provides you with a wide range of benefits and helps you reach your desired weight in a healthy way.
“An egg today is better than a hen tomorrow.” – Benjamin Franklin
7. Red Meats
Being packed with high fats, protein, and calories, red meat is one of the best foods to add to your diet if you’re interested in gaining weight. It has a number of essential amino acids that are responsible for the building blocks of protein, which is an essential part of the muscle growth process.
Red meat is also rich in iron, zinc, and vitamins, all of which are important for a healthy metabolism and weight gain. It is an easy way to consume a large number of calories in a single meal, making it one of the best meal options. The fats found in red meat are saturated and monounsaturated, which are necessary for the growth of muscles.
Furthermore, it also contains essentials like omega-3 fatty acids that carry a lot of health benefits, such as reducing inflammation and improving heart health. It can be a valuable addition to your diet, as it is not just high in fat but also a delicious and efficient way to reach your weight-gain goal.
“They claim red meat is bad for you. But I never saw a sick-looking tiger.” – Chi Chi Rodriguez
8. Fatty and Oily Fish
Fatty and oily fish are the types of foods that can be extremely beneficial for those looking to put on some numbers in a healthy manner. Fish such as salmon, mackerel, and tuna are high in fatty acids, which are important for building muscles and weight gain. They also have omega-3 fats that can improve one’s overall health by reducing inflammation and contributing to a healthier heart.
In addition to healthy fats, fish are also high in protein, which is essential for building and repairing muscle tissues. This makes them a great food choice for those looking to bulk up and gain weight. Furthermore, oily fish are also rich in important vitamins and minerals such as vitamins A, D, selenium, zinc, and iodine, which are all crucial for maintaining a healthy immune system and overall well-being.
Adding fatty and oily fish to your diet can also help increase your calorie intake, so make sure to include them in your meals, as they are nutritious and beneficial ways to help you gain weight.
“It's okay to eat fish because they don't have any feelings.” – Kurt Cobain
9. Milk
Most commonly referred to as a healthy and nutritious food, many people may not know that milk can be a powerful food for weight gain as well. It is packed with essential nutrients and calories that effectively help an individual complete their weight-gain goals. One of the key nutrients found in milk is protein, which can help you repair your muscle tissues, which are essential for building body mass.
It also contains carbohydrates, which provide us with a great source of energy. Milk is well-known for being a rich source of calcium, which is not only important for having strong bones but also helps in muscle contraction and nerve function. It is high in calories, which eventually helps with weight gain. One cup of milk contains approximately 100–120 calories and an average of 3.5% fat, making it a calorie-dense beverage that is an easy way to fulfil your daily calorie needs.
Milk is a versatile food that can be easily added to meals and snacks throughout the day. Use it in smoothies or combine it with oatmeal for cooking and baking. There are endless ways to enjoy it and use the yield benefits from it to gain some mass. Milk is a valuable food, providing a rich source of nutrients and calories that can support overall well-being and healthy weight gain.
“Milk has calcium in it. This can help you grow healthy teeth and bones.” – John Malam
10. Dark Chocolate
Dark chocolate has been found to carry several health benefits. One of these benefits is its ability to help people gain some potential weight. While it might sound odd, dark chocolate is high in healthy fats that can help you increase your calorie intake in a better manner. Its monounsaturated and polyunsaturated fats are essential for maintaining a healthy body weight, which can reduce the risk of developing heart disease as well.
The percentage of fat it carries is a bit higher when compared to other types of chocolate, like milk chocolate. It is rich in calories, making it a great snack for people looking to gain weight. A 100 gram dark chocolate bar can contain around 530–650 calories and 43.06 grams of fat, which is a large amount for its size. These calories contain healthy fats, carbohydrates, and protein, all of which are essential for healthy weight gain.
Dark chocolate also has a variety of vitamins and minerals that are important for overall health, such as iron, zinc, and magnesium. These nutrients not only contribute to weight gain but also support a strong immune system. Moreover, it has a low glycemic index (GI), so it won’t increase your blood sugar levels. These are good for people suffering from high blood sugar problems who are trying to gain some healthy weight. Adding dark chocolate to your diet is a delicious and nutritious way to gain weight.
11. Homemade Smoothies
Smoothies are a popular drink and a delicious way to get essential nutrients while satisfying your cravings for something sweet and refreshing. A large number of people consider smoothies to be weight-loss foods only. But they can be a great source for weight gain as well. Homemade smoothies are an amazing option for people who want to put on a few extra pounds of weight.
They can be prepared very easily, and the final result will have a high number of calories. Although there are plenty of ready-made smoothies on the market, it’s always advised to prefer homemade smoothies, as the ones on the market may contain added sugars and artificial ingredients. There are a variety of smoothies to make, such as chocolate banana nut smoothies, oat milk smoothies, avocado and peanut butter smoothies, and many more.
You can add ingredients like avocado, nuts, nut butter, and protein powders to increase the calorie count of your smoothie without sacrificing the taste. These ingredients are high in fat and are healthy, which is beneficial for building muscles and gaining weight. The best thing about homemade smoothies is that you can customise the recipe to your taste. Including smoothies in your diet can be an effective and delicious way to gain weight, for sure.
“There's nothing like starting the day with a healthy, filling breakfast smoothie.” – Hannah Bronfman
Conclusion
It’s wrong to think that eating junk food is the only choice to gain some potential mass for yourself. We have already discussed that there are plenty of healthy and nutritious options that one can go with to achieve their desired physique by putting on some numbers. By focusing your diet on healthy fats, carbohydrates, and protein, you can get all the nutrients required for weight gain while maintaining a healthy lifestyle.
Foods like olive oil, avocados, cheese, flaxseeds, eggs, meats, and fish can play an important role for everyone by becoming an important part of their diet. It is important to remember that gaining weight should not be done at the expense of your health. These healthy food options will provide you with lots of healthy fats, for sure. In addition to these, remember to follow a balanced diet and do regular exercise to reach a healthy weight for yourself.
