Have you decided to gain weight to feel better about yourself? In this guide, we present a selection of foods that can help you achieve this goal in a balanced way.

Oily fish

Fatty fish such as salmon, mackerel, and tuna are rich in high-quality protein and healthy calories. They also contain a high omega-3 content, which is beneficial for quality muscle gain. This fatty acid is beneficial for overall health and also helps improve brain function.

Nuts

Nuts are powerhouses of calories, protein, and fat. They provide the body with the calorie intake necessary for healthy weight gain. But that's not all! Nuts and their derivatives, such as nut butters, contain minerals and micronutrients such as magnesium and zinc. These elements are important for maintaining overall health and supporting muscle building. So, why not give in to the temptation of a handful of nuts when hunger strikes?

Dairy products

Dairy products, especially cheese and yogurt, are good sources of protein, calcium, and saturated fat. In addition to strengthening bones, these foods are effective allies in stimulating body mass gain.

The lawyers

Valued for their creamy, slightly sweet flavor, avocados can be enjoyed on their own, added to a salad, or mashed. Don't hesitate to include them in your diet to get a healthy calorie intake.

Olive oil

Olive oil is a particularly beneficial choice when it comes to enriching your diet with quality fats. It can be added to salads as well as baked goods. This vegetable oil helps increase your intake of healthy fats and calories.

Beef

Beef has undeniable benefits for gaining mass. It contains a high protein and fat content, promoting muscle growth. Additionally, this food is rich in heme iron, which is easily absorbed by the body. So, why not choose a good steak for your next meal to maximize your results?

Sweet potato

In addition to being rich in minerals and vitamins, sweet potatoes are an excellent source of carbohydrates. If you're aiming for healthy weight gain while avoiding refined sugars, they're perfect for satisfying your taste buds. You can incorporate them into protein recipes such as a sweet potato brownie.

Dark chocolate

Dark chocolate with a high cocoa content is high in calories, healthy fats, and antioxidants. Moderate consumption can help increase calorie intake while providing health benefits.

Oats

Oats contain complex carbohydrates, fiber, and protein. These nutrients not only aid digestion but also provide your body with sustained energy. To gain weight, make oat and banana smoothies every morning. You can also sprinkle these grains into your baking recipes.

Eggs

Eggs are an excellent source of protein, essential for promoting muscle growth and repair. To maximize calorie intake and enhance flavor, make an omelet with vegetables, meat, and cheese. Also, consider adding a raw egg to your milkshake to boost its protein content.