Seven Foods That Can Make You Gain Weight

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They say you are what you eat, and though this phrase is reductive, it does have some grounding in scientific knowledge. Research has often correlated diet with weight, so it’s no wonder people looking to gain or lose weight often first modify their food choices. The correlation between diet and weight has led to myths such as the existence of negative-calorie foods, but what’s known for sure is that these seven foods can make you gain weight.


Rice is a staple of many cuisines. It’s easy to make, and it offers a great flavor bed for a variety of interesting dishes. It’s also chock-full of carbohydrates, and eating more carbohydrates is associated with weight gain. Mix rice with meats, legumes, or vegetables to incorporate it into your diet without changing much about the dishes you’re likely already eating.


The wheat that comprises the basis of bread is a mixture of carbohydrates and proteins. Eating bread can thus easily promote weight gain. Whole-grain bread is the healthiest bread option, since it includes more fiber and tends to have fewer additives and preservatives. Some breads even include seeds or nuts, which also help to promote weight gain.

Nuts, seeds, and nut butter

Nuts, seeds, and nut butter often contain high amounts of fat, especially saturated fat, which is known to lead to weight gain when eaten in larger quantities. Raw or roasted nuts and seeds can make an unobtrusive but flavorful addition to salads and, of course, rice dishes. Nut butters are great on sliced bread or in any smoothies you might be making.


Ask any dietary expert about fish, and they’ll likely tell you that salmon is one of the healthiest fish you can eat. Salmon is loaded with healthy fats that can lead to weight gain, not to mention plenty of protein that can build muscle (and thereby lead to weight gain, because muscle is more dense than fat). It also contains omega-3 fatty acids, which can promote many healthy bodily functions.


Unlike many fruits, avocados contain high amounts of fat, so they’re remarkable at promoting weight gain. They’re also a well-established superfood, because they have copious amounts of essential vitamins and minerals including folate, potassium, vitamin C, and vitamin E. Avocados are also relatively high in fiber.

Dark chocolate

Many think of dark chocolate as mere candy, but unlike candy, it has a plethora of health benefits. Eating dark chocolate introduces health-promoting antioxidants to the body, and since dark chocolate is high in fat and calories, it can help to promote weight gain. For best weight gain results, dark chocolate comprised of at least 70 percent cacao is best.


This classic American breakfast staple has high amounts of both protein and fat, meaning that many of your favorite breakfast choices can make you gain weight. The yolk is in particular beneficial for weight gain, since it’s the source of an egg’s fat content and nutrient profile. Egg protein, on the other hand, is found in the whites, and it’s just as important for weight gain.

What are some of your favorite foods that can make you gain weight? Sound off in the comments!

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