Introduction

A healthy weight is associated with a lower risk of illness and conditions related to weight. An individual’s weight differs and depends on age, sex, genetics, body type, medical history and lifestyle choices. A frequently used measure of health risk is body mass index (BMI), which calculates weight standardised for height. Research has demonstrated that BMI closely correlates with other techniques that measure body fat directly, not measuring body fat or body composition. Consuming food more regularly, selecting foods high in nutrients, trying shakes and smoothies and exercising are key strategies to achieve healthy weight gain.¹

Choosing foods high in nutrients

Importance of nutrient-rich foods

Foods that contain lots of nutrients are loaded with vitamins, minerals and other elements that are essential for good health. They also do not include an excessive amount of sodium, added sugars, or saturated fat. The quantity of nutrients you receive per calorie consumed is known as nutritional density.² Examples of nutrient-dense foods include seafood, lean meats, eggs, whole grains, almonds, peas, beans, and seafood, as well as low-fat or fat-free milk products.³ Increased consumption of nutrient-dense foods will provide you with several advantages:⁴ 

• Increased nutritional value per calorie, which could help you keep a healthy weight
• Reduced risk of common health problems like osteoporosis, anaemia and cognitive decline that are linked to ageing and dietary deficiencies
• Enhanced siesta
• Enhanced mood and mental well-being
• Increased muscular strength, as well as additional advantages like a lower chance of accidents and falls
• Enhanced joint health as well as other advantages including increased flexibility and mobility

The top 10 nutritious high-calorie foods to gain weight

• High-calorie shakes
• Weight gain smoothies 
• Oils 
• Nuts and nut butter
• Dairy snacks
• Dried fruits 
• Seeds 
• High-calorie bars 
• Dark chocolate
• Whole grain snacks⁵

Smoothies with lots of calories are great for gaining weight because they are simple to prepare, consume and process. They can be added to your current diet to improve it or used as a meal replacement. Different classes of smoothies with various flavours are mentioned below:⁶ 

• Banana mango strawberry smoothie (657 calories)
• Peanut butter banana chocolate smoothie (705 calories)
• Strawberry cheesecake smoothie (733 calories)
• Green smoothie (675 calories)
• Strawberry peanut butter and banana smoothie (525 calories)
• Mango pineapple smoothie (622 calories)
• Raspberry piña colada smoothie (726 calories)
• Berry green smoothie (542 calories)
• Mango peach smoothie (622 Calories)
• Strawberry blackberry banana peanut butter smoothie (797 calories)

Benefits of nuts and nut butters

Nuts are rich in nutrients and provide an excellent calorie source. Consuming lots of fats provides many calories. Compared to carbohydrates or protein, fat has over two times the calories. Fat has an energy value of containing 9 calories/gram, carbohydrate provides 4 calories/gram and proteins contain 4 calories/gram. Peanut butter, almond butter, walnut butter and cashew butter are high-calorie nut butter. Some of the examples of nuts and their 1 cup of calories are outlined below:⁷

• Macadamia nuts - 962
• Pine nuts - 909
• Brazil nuts, whole - 872
• Peanuts - 828
• Almonds - 828
• Walnuts - 766
• Pecans - 753
• Hazelnuts - 722
• Cashews - 719
• Pistachios - 694

Dried fruits for weight gain 

Foods high in calories, such as dried fruits might lead to weight gain. Moreover, they can aid in preventing undesired weight loss. Compared to fresh fruits, dried fruits have more calories. Because they have been dehydrated. Dehydration is the process of water content removal. Because of dehydration, a smaller portion size of the product has a higher concentration of sugar and nutrients which increases calorie content.⁸ For example:

Prunes 

Prunes have a high fibre content which can help your faeces pass through the digestive system more quickly and with more volume. It is simple to include prunes in your diet. Making them an easy approach to raise your calorie intake and promote a healthy weight gain. Additionally, you may use them in your preferred smoothies or salads.

Dried apricots

Apricots contain there are three different plant pigments which support eye health including beta-carotene, lutein, and zeaxanthin which are good for eye health. Apricots are also excellent providers of fat and calories.

Dates

Dates are usually sold dried and are very nutritious. In addition, these fruits include a considerable amount of iron, manganese, copper, and vitamin B6. They can be eaten as a whole or used as a terrific binder in baked items.⁹

Types of dried fruits with calories per 100 grams

• Currants - 290 kcal
• Dried apples - 243 kcal
• Dried apricots - 241 kcal
• Dried bananas - 519 kcal
• Dried blueberries - 317 kcal
• Dried cherries - 333 kcal
• Dried coconut - 660 kcal
• Dried cranberries - 308 kcal
• Dried dated - 282 kcal
• Dried fig - 249 kcal
• Dried kiwi - 275 kcal
• Dried mango - 319 kcal
• Dried papaya - 295 kcal
• Dried strawberries - 350 kcal¹⁰

Seven day weight gain diet

Given that we have found out that high fat, nut butter, dried fruit etc are great ways to help gain weight, here is an example of a 7-day diet that incorporates these foods:¹¹

Day 1 

• Breakfast - oat/chia seed + full cream milk + fruits
• Lunch - curry + wholewheat chapati
• Evening snack - milk +dried fruits + apple
• Dinner - spaghetti broccoli/ chapati + curry

Day 2

• Breakfast - butter + toast + glass of milk + fruits of your choice
• Lunch - egg salad- prepared with 2 hard boiled eggs + brown bread/chapati
• Evening snack - protein shake + small mango or any seasonal fruit
• Dinner - veg curry & chapati curd

Day 3

• Breakfast - paneer stuffed besan cheela + green chutney + cup of curd + dry fruits
• Mid-meal (11:00-11:30 AM) - 1 apple smoothie +maple syrup
• Lunch (2:00-2:30PM) - 1 cup masoor dal + 3 chapati + 1/2 cup rice + 1 cup low curd + salad
• Evening (4:00-4:30 PM) - 1 cup tomato soup with bread crumbs + 1 cup aloo chaat
• Dinner (8:00-8:30 PM) - 1 cup carrot peas vegetable +3 chapati + salad

Day 4

• Breakfast - vegetable bread upma + 1 cup milk + dry fruits
• Mid-meal (11:00-11:30 AM) - 1 cup ripe banana with 2 tsp ghee
• Lunch (2:00-2:30PM) - 1 cup rajma curry + 1 cup spinach potato + 3 chapati + 1/2 cup rice + salad
• Evening (4:00-4:30 PM) - 1 cup vegetable juice + 1 cup upma
• Dinner (8:00-8:30 PM) - one & half cup parwal vegetable + 3 chapati + salad

Day 5

• Breakfast - 2 cucumber potato sandwich + 1 tsp green chutney + 1 orange juice + dry fruits
• Mid-meal (11:00-11:30 AM) - 1 cup buttermilk + 1 cup sweet potato chaat
• Lunch (2:00-2:30PM) 1 cup white chana/ fish curry + 3 chapati + 1/2 cup rice + salad
• Evening (4:00-4:30 PM) - 1 cup almond milk + banana
• Dinner (8:00-8:30 PM) - 1 cup cauliflower potato vegetable + 3 chapati + salad

Day-6 

• Breakfast - 2 cup veg pauwa + cup of curd + dry fruits
• Mid-meal (11:00-11:30 AM) - 2 cups watermelon juice
• Lunch (2:00-2:30PM) - a cup chana dal + 1 cup bhindi vegetable + 3 chapati + half cup rice + salad
• Evening (4:00-4:30 PM) - 1 cup sprouts salad + 2 potato cheela + green chutney
• Dinner (8:00-8:30 PM) - 1 cup peas mushroom vegetable + 3 chapati + salad

Day-7 

• Breakfast - Three veggie suji cheela + cup of strawberry shake + 4 cashews + 4 almonds + 3 walnuts
• Mid-meal (11:00-11:30 AM) - 1 cup coconut water + 1 cup pomegranate
• Lunch (2:00-2:30PM) 1 cup mix dal + 1 cup soybean curry + 3 chapati + 1/2 cup curd + salad
• Evening (4:00-4:30 PM) - 1 cup fruit salad + 4 pc vegetable cutlets + green chutney
• Dinner (8:00-8:30 PM) - 1 cup karela vegetable + 3 chapati + salad

Common mistakes and foods avoided while trying to gain healthy weight

• Expecting a sudden increase in weight
• Skipping meals 
• Ignoring macros 
• Absence of exercise completely 
• Not getting enough sleep¹² 

Sugary beverages, baked foods, french fries and restaurant hamburgers should also be avoided during the weight gain process as they contain little or no nutritional value other than fat and sugar.¹³

Summary

Attaining a healthy weight requires a comprehensive strategy that takes into factors including heredity, lifestyle, and food preferences. It is possible to support both healthy weight growth and weight management objectives by eating high-calorie foods and emphasizing nutrient-rich foods. 

A balanced food plan customized for each person and avoiding frequent mistakes are the fundamentals of long-term weight management and general health. Creating a diet chart for gaining weight can be a good support to the people. 

People can lower their risk of chronic illnesses and maintain a healthy weight by adopting healthy habits and making intelligent choices.