The enigma behind gaining the right weight is to stack on good muscle mass. Opt for foods with a higher calorie density as one way of gaining weight. Choosing foods that are calorie concentrated and nutritionally dense will help you to gain weight easily. Carbohydrates that are fibrous and simple such as fruits have higher calorie densities than vegetables as carbohydrates that are simple are more concentrated in calories. The juice of fruits has more calories than the fruit itself and hence fruit juices make a great supplement to weight gaining plan.
It is important to have foods that are not only calorie dense but also nutritionally sound. Carbohydrates such as white breads are usually refined and dense in calories but of no nutritional value. Do not add such foods to your diet only for adding calories, as quality should also be looked into in addition to quantity. Foods that are high in calories get unrefined and as natural as possible is the best way to go. Complex starches such as pulses, cereals, whole grain meals, potatoes, brown rice, pasta, have greater density of calories than plain fibrous carbohydrates. It is important to note that complex carbohydrates are ideal foods for gaining weight.
With regards to fat, although it is a vital component in gaining weight, one must be careful and prudent enough to select the right kinds of fatty foods for the benefit of the body. Fats are known to have twice as much calorie per gram than proteins or carbohydrates. Hence foods that consist of 100 percent fat have the most amounts of calories per volume. Good fats such as olive oils have more than 1900 calories per cup. Peanut butter on the other hand contains around 1600 calories per cup while cashew nuts contain more than 700 calories per serving. Keep away from saturated fats such as fried foods, junk meals such as French fries or processed meats will only make you feel lethargic and will not add to the good fat content in the body. Instead, try adding one tablespoon of flaxseed oil and two to three tablespoons of peanut butter to your daily diet. These additions add approximately 500 calories daily and these foods are far healthier than saturated fats.
Most importantly, one of the vital components of gaining muscles and mass is protein. The right type of protein for gaining weight is lean cuts of meats such as fish, chicken, beef, mutton, egg whites and turkey. It is important to avoid the fatty cuts of meats such as pork, sausage, bacon, and other forms of processed meat. Fat cuts of meat contain enormous amounts of unhealthy saturated fats that are the main culprits in clogging arteries.