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While a majority of us are always concerned about losing weight, there are people who are looking to put on a few kilos. Especially ectomorphs, have a difficult time gaining weight and muscle mass. After spending some time in the gym, they fall prey to ‘desi’ gym trainers who recommend them useless supplements like mass gainers. To gain weight, all you need is a well-structured diet with a few high-calorie foods. Below, are 4 food items that have high-calorie content and can easily be included in a structured diet plan to put on muscle mass.

1) Rice

Easily accessible and can be prepared without any hassle, white rice is something that must show up on every eating plan.  Rice takes only around 15 minutes to be cooked. One cup of cooked rice which is around 150 grams provides around 40 grams of carbs yielding around 180 calories. Such high percentage of carbs and high calories make rice a perfect food for anyone who wants to gain weight. You can add protein sources like chicken or eggs to make it chicken biryani or egg biryani which will make it a perfect meal for lunch or dinner.

Nuts (And Nut Butter)

Nuts are quite dense in calories and come in handy as anytime snack. You can carry them easily with you in a small container and they have a very long shelf life. The best part of nuts is that they provide you all the three macros i.e. Fats, Crabs and protein. Fats in nuts are the essential fats that your body needs to obtain from outside sources. Nuts can be added to smoothies and yoghurts as well. The only thing to keep in mind is that nut butter should be preferably free of artificial flavours and sugars.

Starchy Vegetables and Carbs

The quality of starchy vegetables is that they are calorie dense. The primary motive for anyone who is looking to gain weight is to increase the daily calorie intake. For this, you need to include as much calorie dense food as possible. Starchy vegetables like potatoes, sweet potatoes, beans, legumes, oats, corn etc are high in calories. You should include a combination of these items in your everyday meal plan.

Cheese

Since seventy percent of all the cheese is fat, cheese is a high-calorie food item. Another advantage of cheese is that it has good taste and can be added to a variety of dishes. Fat has 9 calories per gram which are more than one gram of carb and one gram of protein taken together. Therefore, including a small amount of cheese in your diet is a smart move if you want to increase your caloric intake.

To gain weight, you don’t need supplements. You need more calories from your food. Your primary target should be to increase your daily calorie intake and enter into a caloric surplus. Neither should you have a diet too high in protein. Concentrate on a moderate protein intake, moderate fat and high carb diet. Effort should be made to avoid carbs that are artificially flavoured and processed.

Source: These 4 Easily Available And High Calorie Foods Can Help You Put On Muscle Ma

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.