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Healthy foods to eat for weight gain

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 Healthy foods

Healthy foods to eat  body grow outside of the gym when you eat food with proper rest, not in the gym. So diet is the determining factor for your weight gaining success. Here is a list of the top calorie-dense foods which you should be included in your diet as a hardgainer, or anyone who wants to add extra muscle pounds on their body.


Super  Healthy Food to Eat Weight Gain

The key for healthy weight gain resides not only in how much you eat, but most importantly, the types of foods you consume.

I’ve been on a weight gain program for a while now, and I’ve been seeing gains of about 1lb a week (also touted as a healthy rate for weight gain).


Calorie dense foods are the goldmine for gaining weight in addition to having a good bodyweight training programme. Attending the gym isn’t necessary; however it will give you somewhat better results depending on your goals though.

Below is a list of ‘super foods’, foods that are densely packed with the nutrients you require for weight gain and a healthy body  for  healthy foods to eat .

Don’t be afraid of the high fat content present in these foods. Most of the fat is unsaturated and is perfectly healthy for your heart and body .


An average egg contains 70 calories, 5 grams of fat, 6 grams of protein, and hardly any carbohydrates. They are a popular food among body builders because its extremely easy to add half a dozen eggs to a meal for the extra calories. It is risky to eat raw eggs and meats because of the possibility of salmon, but eggs can be put into milkshakes or other drinks completely raw. You won’t even be able to taste them (If you do this I HIGHLY recommend that you make sure the egg has no cracks in it).

The protein in eggs give the body building blocks for muscles. The fats provide an efficient source of energy and it also increases testosterone levels. Eggs contain high levels of Omega-3 fats which aid in joint mobility and body cell health for healthy foods to eat .


In recent years egg yokes (the yellow part) has gotten a very bad reputation. As and example, it has become extremely popular to order egg white omelets, or scrambled egg whites instead of the whole egg. The reason for its bad rep is that it contains high amounts of cholesterol which was believed to be a risk factor for heart disease.

The truth is that eggs contain good cholesterols which actually decrease the amount of unhealthy cholesterol in the body. An element called choline is also present in egg yolks. Choline actually reduces fat build up in the heart and helps to rebuild cells. It has also been shown to benefit your mood.

Peanut Butter healthy foods to eat

Peanut butter contains about 94 calories, 4 grams of protein, 8 grams of fat, and 3 grams of carbs in every table spoon. It is simply crushed peanuts mixed with any of the various types of oils. Like eggs, it also contains Omega-3 fats. You can buy it in different textures. Some are more crunchy with bigger pieces of peanuts, and some are extremely smooth. I would recommend a natural peanut butter just because they are usually made with healthier oils. You can tell if it is natural because the oil usually floats to the top and you have to mix it after you open the can. It is also necessary to refrigerate the natural kind.

Creamy Brown Peanut Butter on a background; Shutterstock ID 109760069; PO: The Huffington Post; Job: The Huffington Post; Client: The Huffington Post; Other: The Huffington Post

Peanut butter is convenient because you can add it to so many foods to add calories. You can spread it on fruits and vegetables. Add it to a meal replacement or post-workout shake, or spread it on a slice of whole wheat bread. If you are a really big fan, I hear it is really

Pumpkin Seeds healthy foods to eat

  • Extremely high levels of manganese and magnesium. The French recommended daily intake for magnesium is about 410-450mg, research states that most men are only getting 353mg. Additional research also concludes that men who have the highest levels of magnesium in their blood had a 40% lower risk of early death.
  • Nutrient-dense super food that keeps you full for longer. Pumpkin seeds can actually assist in weight gain when eaten regularly.



Beans are a super food packed with almost every nutrient that you need. Most types of beans have similar nutrient levels. On average, in one cup they contain 225 calories, 15 grams of protein, 40 grams of carbohydrates, and many also are high in fiber.


Beans come in a different variety. There are black beans, red beans, lima beans, soy beans, lentils, kidney beans, etc. Most beans can be found in a can at the grocery store. Literally all you have to do is warm them up on the stove or in the microwave. It may be one of the easiest foods to prepare on this list, besides peanut butter.

Vegetables High In Starch healthy foods to eat

Vegetables that are high in starch are wight and sweet potatoes, peas and corn. These vegetables are very high in carbohydrates with almost not fats or proteins. They are rich in vitamins, minerals, fiber and antioxidants. The calorie count in these foods is much higher than veggies like broccoli and asparagus.


To build muscle and gain weight your body needs the calories for energy. These vegetables provide an essential source of energy for training and building muscle. The high levels of nutrients also benefit other body functions.

Ice Cream

Ice Cream, a favorite dessert of many is commonly made by combining milk products, sugar or other sweetening agents, pieces of fruits, nuts, chocolates and sometimes solid additions. All ice creams may have different nutritional content depending on the ingredients used.


Typically an ice cream may contain a wide range of calories from 250 calories to 900 calories per 100 gm depending on the ingredients used. Most of the ice creams are high in fat, sugar and cholesterol all of which when consumed in more amounts are responsible for weight gain for healthy foods to eat .

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