You might need to gain weight for several reasons. Being underweight can cause health problems. Or, you might want to gain weight to improve your athletic performance or appearance.
If you’re looking to bulk up, you need to eat more calories than you burn. But, it’s not just about quantity. Quality matters too
Nutrient-dense and low in calories are the ideal diet combinations for becoming thicker.
The following foods are the best for making you thicker and gaining weight:
1. Nuts and Nut Butters
Nuts contain healthy polyunsaturated and monounsaturated fats, which are essential for several bodily functions. They’re also a great source of protein, fibre, vitamins and minerals.
Almonds, brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, and walnuts are all excellent choices. You can eat them as snacks or add them to your meals.
You can also try nut butter, such as peanut butter or almond butter. Just be sure to watch out for added sugar and other unhealthy ingredients that may be lurking in these spreads.
2. Avocado
Rich in monounsaturated fats, vitamins, minerals, and other nutrients, avocados are a great food.They’re also low in carbs and calories, making them an ideal choice for gaining weight.
Perhaps the greatest way to benefit from all of the nutrients in avocados is to eat them on their own.
But, if you want to get creative, try adding them to salads, sandwiches or wraps.
3. Quinoa
Quinoa is a nutrient-dense grain that’s loaded with fibre, protein and other important nutrients. What’s more, it’s one of the few plant-based foods that contain all nine essential amino acids, making it a complete protein.
You can cook quinoa and eat it on its own, or add it to soups, stews, salads or stir-fries.
4. Eggs
Eggs are one of the best protein sources for gaining weight and building muscle
They are also high in B vitamins, which aid in the conversion of proteins and carbohydrates into energy.
Whether you like them scrambled, poached or fried, eggs are a versatile food that can be added to any meal.
5. Milk and Other Dairy Products
Dairy products are an excellent source of protein and calcium. They also contain other important nutrients like vitamin D, phosphorus and potassium.
Milk, cheese and yoghurt are all great choices for gaining weight and getting thicker. You can add them to your meals or eat them as snacks.
6. Dried Fruit
Dried fruit is a great way to get more calories without adding too much bulk. It’s also packed with vitamins, minerals and other nutrients.
Some of the best choices include raisins, prunes, dates and figs. Just be sure to watch out for added sugar and other unhealthy ingredients that might be in dried fruit snacks.
7. Brown Rice
Brown rice is an unrefined grain that’s rich in fibre and other important nutrients. It’s also a good source of carbs, which are essential for gaining weight.
Because brown rice takes longer to digest than white rice, it can help you stay more energetic all day.
8. Sweet Potatoes
Sweet potatoes are a rich source of carbs, fibre and vitamins.
9. Oatmeal
Oatmeal is another great source of carbs that are loaded with fibre and other important nutrients. It can also help keep you feeling full throughout the day.
You can cook oatmeal and eat it on its own, or add it to smoothies, yogurt or bake with it.
10. Legumes
Legumes, such as peas and beans, are an excellent source of plant protein.
In addition, they contain high levels of iron, potassium, and magnesium.
Sample 3-Day Diet Plan to Get Thick
Incorporating the foods listed above into your diet can help you get thick. But, for the best results, you’ll need to create a well-rounded diet plan that includes all the nutrients you need to gain weight and build muscle
