Top 5 Calories Dense foods to help your Gains

Top 5 Calories Dense foods to help your Gains

While most of the people in the world are struggling to lose weight and drop down those extra pounds, there are other people who want to gain weight and add some more pounds to their weight. It is very unfortunate that those people find unhealthy ways to gain weight and eat junk food, fried food, and take supplements which could make them sick or may lead to many health issues . Calories are found in all types of foods as they are the basic unit of energy and required to maintain the vital functions of the body. People who consume high calorie foods are generally obese because the food they eat is mostly unhealthy. Our body needs a certain amount of calories that depends on different factors like age, gender and muscles mass. Eating too many calories can make a person overweight and increase the chance of heart issues, cancer or diabetes while eating too fewer calories can for long period of time can make a person underweight. This can weaken immunity, muscles and can lead to organ failure. What amount of calorie we need actually depends on our gender, age, physical activity and muscle mass.

High calorie foods are required if we do that much amount of physical fitness. For example, when we do play games and sports or bodybuilding, we burn calories. The more we do the workout the calories we burn. Therefore, calorie dense foods are required. People who do strength training or weight training, they need calorie rich diet to build their muscles. Gaining weight is directly link to how much calories you take in a day. Pills and supplements alone cannot help you to gain weight without putting more focus on your intake of calories rich food.

It is important to know that how many calories in food that you are taking daily in your diet. It is worth that you should focus on the diet which is rich in proteins and good quality of food. When you select the food to eat and want to build muscles or gain weight, it is required that you should stick to your diet that gives your calories from protein rich foods .

Foods like bananas, meats, sweet potatoes, avocados, brown and white rice, pasta, oats etc are a good source of calories rich food. It is best to eat these types’ foods 5-6 times of a day. Eating junk food can lead to storage of fat on thighs and waist and are unhealthy as these contain saturated fats which put a negative impact on our body while healthy calorie rich food is good for health and offer many benefits.

If you are looking for Calories Dense foods to help your Gains then here are top 5 foods that are good for you health.

  1. Sweet Potatoes

Sweet Potatoes

Sweet potatoes are tasty and also good for health. One sweet potato has 112 calories with 2 gram of protein, 26 gram of carbs and 0.1 of fat which is really good at the time when you want high calorie foods that are easy to prepare. This food is a rich source of vitamin A, vitamin B-6, vitamin C, magnesium, potassium calcium and fibre. They make our immunity system strong and does not cause spikes in blood sugar .

Try This

> Sweet Potato Fries

Take sweet potatoes and cut them into large French fries pieces. In 400 degree F temperatures preheated over the place the cut sweet potatoes in a dish and add water. Cook for 5 minutes and drain off the water. Add lemon pepper, Italian seasoning, salt, olive oil and pepper. Put all fries on baking sheet and bake for 30 minutes. Let the fry crispy. Serve when cool down.

2. Bananas


Banana is a great calorie dense foods. One medium sized Banana offers 105 calories, 0.4gram of fat, 27-gram Carbs and 1.3 gram of Protein. It also offers Potassium, Vitamin B6, Vitamin C, Magnesium, Copper, and Manganese. It is easily available and you do not need to cook it. It is really good for gaining weight and helps to keep bowels healthy and put great impact the heart and eye. If you have digestion problem then eat one banana a day and improve your digestion .

Try This

> Banana Shake

In a Blender, add banana, milk, almonds and blend. Make a Thick shake and serve.

3. Meats (Beef)

Meats (Beef)

Meat is a powerhouse of calories. For example 100 gram of beef contains 332 calories. This is really good food for bodybuilders or people who do strength training. Apart from calories, it also includes 30 gram of Fats and 14 gram of protein. Meat helps to build body muscles and helps to add some more weight to your lean body.

Try This

> Beef Dip

Place Beef roast in slow cooker. Add garlic, rosemary and add bay leaves. Add in soy sauce and water. Cook on for 6 to 10 mins on low settings. Serve .

4. White Rice & Pasta

White Rice

To get calories in food, White rice and pasta are best foods. These are easily available in the supermarket and easy to cook. One medium sized cup of rice contains 206 calories, 0.4 gram of fats, 45 gram of Carbs and 402 gram of proteins whereas one medium sized cup of pasta contains 221 calories, 1.3 gram of fats, 43 gram of Carbs and 8 gram of protein. It is better to opt for Brown Rice and whole grain pasta. Both offer fibre and nutritional benefits which are good for overall health .

Try This

You can cook fried rice with curry. Try white sauce or red sauce pasta.

5. Oats


Oats is a great source to get fibre and many multi-nutrients. 1oz dry oatmeal contains 120 gram of calories, 24, Gram of fats, 21 grams of Carbs, and 4.2-gram proteins. Oats are very easy to make. They are best to kick start your day with one of the tasty foods. They are good to maintain your good cholesterol and help to reduce bad cholesterol, controls blood pressure, improves digestion and much more in the body .

Try This

In a pan mix milk, oats and sugar to taste. Cook for 5 minutes and garnish with almonds, walnuts or cashews.

Final Words

Gaining weight is easy if you incorporate above mentions high calorie foods in your diet. You will not only gain weight but also improve your health and build strong muscles. When you are doing physical activity, you need calories. Our body can move if you have energy in our body which we get from calories only. If you really want to keep your body get going then start eating calorie rich healthy foods.

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