A healthy diet and lifestyle can help you gradually gain weight. Dairy products, fruits and vegetables, healthy fats, lean meats, and nuts are all examples of high-calorie foods.

Cheese is a dairy product high in calories and high in calcium and protein. For more calories, add it to breakfast bowls and smoothies.

Milk.

Milk is an excellent source of calories, fat, protein, and several vitamins and minerals. Additionally, it is a good source of calcium, which is necessary for strong bones. It can also help you gain weight and is simple to incorporate into many meals. However, lower-fat milk should be avoided because higher-fat alternatives may contain more calories.

You can get a lot of calories by drinking milk every morning. It could keep you full day in and day out. It contains peptide YY, a hormone that can reduce hunger. Additionally, it is a great source of carbohydrates and may aid in muscle growth. However, as it can lead to weight gain, it is essential to avoid adding any additional sugar to your milk.

Rice.

Rice is a healthy food that aids in the development of lean muscle. It has few calories and complex carbohydrates. Additionally, it is a good source of fiber, vitamins, and minerals. Rice naturally lacks trans fats, cholesterol, and sodium. Additionally, it does not contain gluten, making it suitable for people who have celiac disease.

Rice has a low glycemic index, which means that it digests slowly and does not spike blood sugar levels. This keeps the body feeling full and powered for longer timeframes. In addition, it has few calories.

More than 100 nations rely heavily on rice for their diet. Typically, it is combined with other foods to make a complete, low-calorie, high-nutrient meal.

Eggs.

Despite their negative reputation for cholesterol, eggs are an excellent source of protein and other nutrients. Healthy fats, 6 grams of protein, 78 calories, and a variety of vitamins and minerals, such as vitamin D, folate, vitamin B12, choline, selenium, calcium, iron, and niacin, are all found in a single egg.

Eggs' protein aids in muscle growth. Additionally, the protein's amino acids aid in the repair of exercise-damaged muscles. Additionally, the protein in eggs is easy to digest and has a high satiety index, resulting in a feeling of fullness following consumption. Add a bubbled egg to your smoothie or salad for a speedy bite. It can even be used to make an excellent omelet. You can consume both the whites and the yolk if you want to stay healthy.

Nuts.

Nuts are an excellent source of protein, fiber, and healthy fats, making them a tasty and convenient snack. Additionally, they contain a wide range of vitamins and minerals. Nuts contain between 160 and 200 calories in a 1-ounce serving. The majority of those calories come from fat, which includes some saturated fat in Brazil nuts and cashews, polyunsaturated fat in walnuts and pine nuts, monounsaturated fat in almonds, pistachios, and pecans, and polyunsaturated fat in pine nuts.

Nut consumption is linked to a lower risk of coronary heart disease and other cardiovascular risk factors, according to epidemiological studies. Clinical preliminaries have upheld these discoveries and exhibited that nut utilization is related to further developed blood lipid profiles. Nonetheless, long haul concentrates on weight changes in individuals who consistently consume nuts have been blended.