Herring C M, et al. (2018). Impacts of maternal dietary protein intake on fetal survival, growth, and development. One 2022 research review found that eating meat, specifically red meat, plays a major role in improving muscle mass when paired with strength training and can prevent muscle loss linked with aging ( 10).

Many of these carb sources also provide resistant starch, which may help nourish your gut bacteria ( 12). Changes in society have also made it more difficult to have a healthy diet. High calorie food has become cheaper and more convenient, and is heavily advertised and promoted. People can increase the caloric value of bread by topping it with a protein-rich food, such as nut butter or avocado. They can also prepare sandwiches containing nutrient-dense ingredients. Whole grain cereals A 2022 review of 74 research studies done in otherwise healthy people found that when combined with resistance exercise, protein supplementation at or above 1.6 g of protein per kilogram (or per 2.2 pounds) of body weight per day improved lean body mass and lower body strength ( 15). Dried fruits contain fructose, which is a sugar in fruit. They are useful as a natural sweetener and a way of increasing the calorie content of meals.

Diet

This amount of calories may sound high, but it can be easy to reach if you eat certain types of food. For example, eating a large takeaway hamburger, fries and a milkshake can total 1,500 calories – and that's just 1 meal. For more information, read our guide to understanding calories. Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There are many types of protein supplements available, including: Try this basic whey protein shake recipe to start your day off with a high-energy breakfast. For even more protein and calories, try adding in peanut butter, almond butter, flaxseeds, or chia seeds. Smolders L, et al. (2019). Natural choline from egg yolk phospholipids is more efficiently absorbed compared with choline bitartrate; outcomes of a randomized trial in healthy adults. Each 100 g (3.5 oz) bar with 60–75% cacao solids has around 600 calories and contains micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants ( 26).

Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue ( 8). Many dairy products are calorie-dense, and they may also contain beneficial nutrients, such as protein and calcium. Milk Whey protein is often made from dairy milk and can help improve markers of athletic performance and recovery ( 16). Avocados and avocado oil are natural sources of unsaturated fat. Whole avocados are also rich in vitamins and minerals such as folate, magnesium, and potassium.Greek yogurt has a nutritional profile that includes a well-balanced mix of protein, carbs, and fat. Supermarket aisles have many types and qualities of dark chocolate. Be sure to choose a high quality one with at least 70% cacao. In many cases, obesity is more to do with environmental factors, such as not having easy access to healthy food, or unhealthy eating habits learned during childhood. Medical reasons You could use a protein supplement before or after your workout and at any other point during the day. Yogurt and fruit: Combine 1–2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola, dark chocolate, or coconut flakes.

While both white and brown rice have a certain amount of protein in them, a person can serve it with other foods, such as meat or beans, to get more protein and calories. Whole grain bread If you are not active enough, you do not use the energy provided by the food you eat, and the extra energy you consume is stored by the body as fat. You can eat both sweet potatoes and quinoa in this hearty lunch recipe for quinoa and roasted sweet potato bowls (336 calories per serving). You’ll get about 150 calories from a 1 cup (237 mL) serving of cooked oatmeal (or 1/2 cup dry), plus the calories in any whole milk or toppings you add ( 23).comfort eating – some people may comfort eat due to many other factors affecting their life such as low self-esteem or low mood You can make some high calorie and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese. Everyone’s body is unique and responds differently when trying to gain weight or build muscle. You could reach out to a doctor or registered dietitian if you’re interested in learning about ways to gain weight that meet your personal health goals. Which fruit is best for weight gain?