Even while reducing weight is a common goal, there are plenty of people who want to gain weight for a variety of reasons. It could be that you are attempting to gain muscle, are healing from an illness, or you just have a fast metabolism that makes it difficult to maintain your weight. For whatever reason, putting on weight might be as difficult as taking it off. African foods can put on healthy weight because of their varied contents and great flavors. Let's explore some delectable African meals that can safely and successfully aid in weight growth.
Understanding Weight Gain
The main cause of weight increase is calorie intake. Gaining weight is the result of consuming more calories than you expend, but it's crucial to balance these calories with nutrients. Eating foods high in calories that are high in protein and good fats is crucial to gaining weight in a healthy way. There are many possibilities in African cuisine that fit these requirements.
Rice
A mainstay of many African diets, rice is heavy in calories and carbs. Eating a lot of food can make you gain a lot of weight. It is adaptable and works well with a range of stews and proteins to increase the amount of calories it contains.
Avocados
Avocados are great for a healthy weight gain because they are high in calories and good fats. An avocado is high in vitamins and minerals and has roughly 322 calories in one. Avocado can greatly enhance your calorie intake when added to meals or eaten as a snack.
Nigerian Soups and Swallows
Foods high in calories include ogbono, groundnut soups, and egusi. They add a lot of calories when combined with swallows like pounded yam, eba, or semo. These combos are perfect for gaining weight because they are satisfying and high in nutrients.
Nuts and Seeds
Nuts such as cashews, groundnuts, and peanuts are rich in calories and good fats. You can eat these as snacks or as an addition to meals. They offer a handy way to get more calories into your diet because they are lightweight and simple to include.
Milk and Dairy
Cheese, yogurt, and whole milk are heavy in protein and calories. Dairy products with full fat are especially useful for gaining weight. They can be eaten as snacks, included in meals, or drunk as drinks.
Plantains
Despite being heavy in calories, fried yellow plantains can be a tasty addition to a diet plan for weight gain, particularly when paired with tomato sauce or other high-calorie toppings. They can be cooked in a variety of ways to increase their calorie content because they are a very adaptable food.
Tubers
Sweet potatoes, yams, and potatoes are high in calories and carbs. To increase their calorie content, they can be prepared in a variety of ways. These tubers are great for encouraging weight gain and are common in many African diets.
Smoothies and Shakes
Smoothies strong in protein and loaded with components like milk, peanut butter, bananas, and other high-calorie foods can be a great way to up your calorie intake. They are a practical choice for people who are busy because they are simple to prepare and can be consumed on the go.
Red Meats
Goat and beef meat are excellent providers of fat and protein, which are necessary for gaining weight. They are also a great source of B vitamins and iron. You can increase your overall calorie intake and gain muscle mass by including red meats in your diet.
Peanut Butter and Groundnut Soup
Peanut butter has a high calorie content, and peanut-based groundnut soup contributes to weight gain due to its high fat and protein content. These offer a significant calorie boost and can be eaten as snacks or as part of meals.
Cheese
Local kinds of full-fat cheese, such as Nigerian "wara," are also high in fat, protein, and calories, which can lead to weight gain. Cheese is a simple way to up your calorie intake because it may be consumed as a snack or added to meals.
Fruits like Mangoes and Bananas
Because they are high in calories, mangoes and bananas can be added to smoothies or eaten as snacks to increase calorie intake. These fruits offer vital vitamins and minerals in addition to being delicious.
Butter and Oils
Meals that use butter or oils like olive oil can have a substantial calorie boost. These fats are simply added to a variety of foods and are necessary for gaining weight in a healthful manner.
Sample Eating Schedule for Weight Gain
Having a regular eating routine is essential for weight gain. This is a practical daily menu that includes these African foods:
Breakfast:
Two cups of rice served with a meat or vegetable stew
Avocado: Slabbed half of an avocado on the side
Morning Snack:
One handful of groundnuts, or peanuts
One huge banana, please
Lunch:
Pounded Yam with Egusi Soup: One serving of egusi soup and two portions of pounded yam
One sizable fried plantain
Afternoon Snack:
Moi Moi: one dish of steaming bean pudding.
Scoop of cashew nuts: one
Dinner:
Peanut Stew with Fufu: one serve of peanut stew and two servings of fufu
One serving of yam porridge
Evening Snack:
One large glass of milkshake (prepared with peanut butter, banana, and whole milk)
One handful of dates
Before Bed:
One glass of nut milk (almond or cashew milk)
Portion Sizes and Caloric Intake:
Make sure every meal is substantial and full of nutrients.
Make sure that every meal contains healthy fats and proteins and focuses on high-calorie items.
Add snacks in between meals to increase the number of calories consumed overall.
FAQs
Which African meals contain a lot of calories?
High-calorie African cuisine include rice, avocados, red meats, dried fruits, nuts and seeds, milk and dairy, plantains, tubers, smoothies and shakes, and Nigerian soups and swallows.
In what way may I include these foods in my diet?
Combine these high-calorie foods in your meal plans. Add calorie-dense, high-nutrient snacks and drinks to your diet. Maintain a routine that includes frequent meals and snacks.
When should I eat in order to acquire weight?
Three large meals and three to four snacks should be the goal each day. Portion control and consistency are essential.
Exist any particular culinary techniques that are beneficial?
While preparing high-calorie dishes, traditional cooking techniques like boiling, steaming, and grilling might help retain nutrients.
Is exercising beneficial for gaining weight?
Indeed, strength training exercises can help build muscle mass, contributing to healthy weight gain.
What should I stay away from when wanting to put on weight?
Remain away from junk food and concentrate on nutrient-dense foods to make sure the weight you gain is healthful. Keep an eye on your health and eat a balanced diet.