Hypercaloric food: 10 healthy options for weight gain –

It may seem contraindicative for many people, but there are those who want (and even need), yes, to gain weight. However, this goal should not come at the expense of your health, stuffing yourself with fast foods and ultra-processed foods. Your best strategy is to bet on healthy hypercaloric food options.

See which ones to bet on here.

HEALTHY HIGH CALORIC FOOD: 10 options

The best strategy for you to stay on the diet is, instead of radically changing what you eat, stick to your meal routine, only efficiently adding energy to meals and snacks without altering too much the integrity of the original meal.

The following foods may be helpful in increasing the total energy of meals as they are more concentrated sources of energy.

Avocado; Butter; Cheese; Creamcheese; Milk cream; Vegetable oils; Nuts and seeds; Peanut, nut and seed paste; Dry fruits; Whole yogurt.

HIGH CALORIC FOOD SNACK IDEAS

Smoothie made with whole milk, banana and peanut butter; Frozen waffle toasted with coconut oil and topped with almond butter, fruit and honey; Whole-grain Greek yogurt topped with granola; Scrambled eggs made with sour cream; Mix of chestnuts with nuts and dried fruits;

WHY GAIN WEIGHT

There are several reasons for wanting to gain weight.

If you are classified as underweight according to your body mass index (BMI), your doctor or dietitian may recommend that you gain weight.

Alternatively, if you are an athlete, you may want to gain weight – ideally in the form of muscle mass – in order to perform better in your sport.

In other circumstances, you may have a medical condition that increases your caloric needs, such as cancer or an infection, or you may be recovering from major surgery.

SAFE WEIGHT GAIN RATE

Although studies on the subject are scarce, an acceptable rate of weight gain is 0.2 to 0.9 kg per week — however, in people with severe malnutrition, weight gain of around 2 kg per week has been reached safely.

Rapid weight gain can lead to uncomfortable side effects such as bloating, stomach discomfort and fluid retention.

Also, rapid weight gain can increase triglyceride levels, which can increase your risk of heart disease.