What Foods To Eat To Gain Weight Quickly?

To gain weight, you must consume more calories than you burn. While eating junk food that is high in sugar and fat can certainly help you gain weight, you can choose to gain weight in a more healthful manner. If you have a small appetite, instead of eating a large meal that makes you feel full for several hours, eat small meals at frequent intervals. It is important to learn what foods to eat to gain weight in a healthy manner.

Nuts and Dried Fruit

Eat nuts and dried fruit as snacking foods. Nuts are high in calories with the majority of calories coming from unsaturated fats and protein. Dried fruit is packed with antioxidants and nutrients that are more calorie-dense than whole fruit. Since trail mix combines these two ingredients, it is a high-calorie, convenient alternative to snacking on foods such as potato chips or candy bars.

Replace Water with Beverages with Calories

While you should still get the daily 13 cups of water if you are a male, or 9 cups of water if you are a female, as recommended by the Institute of Medicine, you can easily increase your caloric consumption by drinking beverages that have calories. Substitute protein shakes, milk, 100 percent fruit juice and smoothies for water, coffee, tea and diet soda.

You should still stick with the non-fat or lower fat options. Although whole milk has more calories than skim milk, the extra calories all come from dietary fat. Regular soda is not a healthful food to gain weight. Unlike 100 percent fruit juice, most sodas have high fructose corn syrup as their primary ingredient. High fructose corn syrup promotes significant amounts of fat gain according to Princeton University.

Plant-Based Oils

Plant-based oils, such as olive oil, grapeseed oil, safflower oil and canola oil, are high in calories from healthful unsaturated fats. Unlike butter or margarine that are high in saturated fats, these oils can improve your cardiovascular health while also helping you increase your caloric intake. Olive oil can be used for cooking or to top salads. Many people find that olive oil can be a tasteless addition to a blended protein shake to increase the the caloric content.

Complex Carbohydrates

Complex carbohydrates, or "good" carbohydrates, can help you gain weight without dramatically affecting your blood sugar levels. Oatmeal or steel cut oats for breakfast is a heart healthy breakfast consisting of complex carbohydrates. Whole wheat pasta, whole grain bread and brown rice also are recommended. Pinto beans, kidney beans and even refried beans are among the best sources of low-fat complex carbohydrates that have fiber. Although simple carbohydrates and complex carbohydrates are both 4 calories per gram, simple carbohydrates promote rapid insulin release and fat storage. If you want to gain weight quickly in the most healthful way possible, foods that are high in complex carbohydrates but low in sugar can help with your goal.