dried fruits
Dried fruits are high in calories, healthy fiber, and antioxidants, and eating them is one of the easy ways to add nutrients and calories to the diet, in addition to their delicious taste. Many people believe that fruits lose most of their nutrients when dried, but most of their content is Fiber, vitamins, and minerals remain the same, and dried fruits can be eaten alone between meals, or with nuts and natural yogurt, which provides a mixture of healthy fats, proteins, and other essential nutrients.
dark chocolate
Dark chocolate contains a lot of antioxidants and other nutrients, in addition to a lot of calories, so it is a suitable option for weight gain.
Nuts
One handful of almonds contains 7 grams of protein and 18 grams of healthy fats, and because they are high in calories, only two handfuls each day with a meal or as a snack can quickly add hundreds of calories to the diet.
the milk
Milk provides fats, proteins, and carbohydrates for the body, and it is also one of the best sources of many vitamins and minerals, the most important of which is calcium, and the proteins available in milk are among the best options that help increase muscle mass in the body.
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Quinoa is a grain-like food that is rich in protein, fiber, and many other nutrients that the body needs, and it also contains a lot of calories. One cup, or 185 grams, of cooked quinoa contains 222 calories, 8 grams of protein, and 5 grams of fiber, so adding it to soups, stews, and salads is an easy way to get more calories.
tahini
It is made from roasted and ground sesame seeds, and is an essential ingredient in the cuisine of the Mediterranean and Middle East regions, as it contains a high percentage of protein, fiber, healthy fats, and calories. One tablespoon or the equivalent of 15 grams of tahini contains approximately 89 calories, 2.5 grams of protein, 1.5 grams of fiber, and 8 grams of fat, and it can be added to salads and various sandwiches to increase calories, and get Distinctive and delicious flavour.
Coconut Oil
Coconut oil is one of the oils that have a healthy and beneficial effect on cholesterol levels and brain functions. It is rich in calories, which helps in weight gain. Where the tablespoon or the equivalent of 15 milliliters of coconut oil contains 116 calories and 13.5 grams of fat, and it is considered easy to use, and it can be used as a substitute for other fats and oils, in addition to that it can be mixed with juices, or added to sauces. .
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Protein shakes help people increase their weight effectively and easily, because it helps build muscle, and it is worth noting that its effectiveness is better when you drink it shortly after exercising, but you should note that some types of protein shakes may contain artificial additives and harmful sugars. with health that should be avoided, and therefore it is recommended to read the nutritional information label well before using it.
