Top 4 Fruits That Can Gain Weight

Top 4 Fruits That Can Gain Weight

Fruits That Can Gain Weight

Today, I am talking about fruits that can gain weight. These all are the healthy and high-calorie fruits so can add in your nutrition plan during muscle gaining. 

Calorie intake is very important in your diet plan to increase muscle size and gain weight. Some high-calorie fruits can help you add some calories to your diet to increase total calorie gain for weight gain.

How Many Calories Do You Need To Lose Extra Weight?

Weight gain depends on your total calories and your workout. Most people eat too many calories after you'll see lots of fat gain instead of muscle.

So you need to start eating fewer amounts of calories and then gradually increase from week to week or month by month it depends on yours.

Here is the calorie intake according to your goal.

  • Adding 250 calories to your diet will give you 0.25 grams of weight gain per week.
  • Increasing your calorie intake by 500 calories will result in 0.50 grams gains per week.
  • Increasing the 1000 calories in your diet will increase 1 kg weight per week.
Increasing the calorie intake to 250 and 500 calories per day result in cleaner muscle gains. But you add 1000 calories per day, which gives you less amount of muscle gain and increase body fat. And body fat mostly increases your heart, cholesterol problems.

So I suggest increasing 250 or 500 calories per day to get more muscle and healthy weight.

But after reading this paragraph, you think about one question in your mind. How to find calories to gain weight? So here are the answers to this question.

Got to google and search the calorie calculator, and then open any website, fill up the details, click on the maintenance option if available and calculate the calories. Boom you got the maintenance calories.

Now it's very easy to find your weight gain calories.

Ex. Your maintenance calorie is 2000. Add 250 calories = 2250 calories for your weight gain. Follow this simple formula to find out your weight gain calories.

Here Top 4 Fruits That Can Gain Weight

Banana

Banana is one of the most popular and powerful fruits for muscle growth. Bananas are high in calories, potassium, good in fiber.

Nutrition Facts Of One Medium Size Banana

  • Total Calories: 105
  • Protein: 1.3g
  • Carbohydrates: 27g
  • Fat: 0.4g
  • Fiber: 3.1g
  • Natural Sugar: 14g
  • Potassium: 422.4mg
  • Sodium: 1.2mg
  • Iron: 1% of DV
  • Magnesium: 7% of DV
  • Vitamin B6: 20% of DV
  • Vitamin C: 17% of DV
  • Vitamin A: 1% of DV
You see the nutrition facts of one medium-size banana, this is impressive. It has a good amount of vitamin C, B6, potassium, etc. These vitamins and minerals give you many health benefits like boosting your immune system, maintaining blood pressure, reduce stress, good for the brain, decrease and prevent constipation, etc.

To gaining weight you need to increase some amount of calories. And banana is the rich source of banana so you can add this amazing fruit banana in your diet for muscle gains. 

Now, how much bananas you can add? So add bananas according to your calories. I recommend adding a minimum of 2 or a maximum of 4 bananas in your nutrition plan.

Apple

Apple is another decent amount of calories fruit and good in nutrients. 

1 Medium Size Red Apple Nutrition Facts

  • Total Calories: 95
  • Protein: 0.5g
  • Carbohydrates: 25g
  • Fat: 0.3g
  • Fiber: 4.4g
  • Natural Sugar: 19g
  • Potassium: 194.7mg
  • Sodium: 1.8mg
  • Iron: 1% of DV
  • Magnesium: 2% of DV
  • Vitamin B6: 5% of DV
  • Vitamin C: 14% of DV
  • Vitamin A: 1% of DV
                        Apple's nutrition facts are also good apple gives you 95 calories which are 10 calories less than a banana. But this is a small number. 

                        It will give you 25g of carbohydrates which is a very important macronutrient for energy and muscle growth. 

                        Apple is also loaded with antioxidants called polyphenols. Antioxidants rich foods are very important for everyone because it helps to kill radicals in the body. Which develops from pollution. 

                        Too much free radicals in your can decrease immunity power, bad health, etc. So eating antioxidants rich foods is very important to stay healthy. 

                        Mango

                        Mangoes are high in vitamins, minerals, and poly-phenolic, flavonoid antioxidant compounds.

                        Mango fruits have been found to protect against stomach, breast, leukemia, and prostate cancer.

                        1cup of mango provide

                        • Calories: 99
                        • Protein: 1.4
                        • Carbohydrates: 25g
                        • Fat: 0.6g
                        • Fiber: 2.6g
                        • Natural Sugar: 23g
                        • Potassium: 277.2mg
                        • Sodium: 1.7mg
                        • Iron: 1% of DV
                        • Magnesium: 4% of DV
                        • Vitamin B6: 10% of DV
                        • Vitamin C: 100% of DV
                        • Vitamin A: 35% of DV
                        Mango is also a good source of calories, vitamins, and minerals. A single one-cup mango gives you 99 calories, this is good during weight gaining. You can increase the calories by snacking a handful of nuts with the mango fruit. 

                        This will increase the calorie intake and it's very important for gains. 

                        Mangos are also good for the eyes, immune system, control blood pressure by reducing sodium intake in your body.

                        Consumption of natural fruits high in carotene can protect against lung, lung, and oral cancer and Vitamin A can improve vision.

                        Vitamin-C is the most important vitamin to boost immunity and save from infections as well as destroys harmful free radicals.

                        Pear

                        Pears fruit forth fruit for gaining weight. Pear
                        Is a very healthy fruit. This fruit is loaded with fiber, potassium, copper, etc. 

                        One medium-sized pear gives you

                        • Calories: 101
                        • Protein: 1g
                        • Carbohydrates: 27g
                        • Fat: 0g
                        • Fiber: 6g
                        • Natural Sugar: 17g
                        • Potassium: 207mg
                        • Sodium: 2mg
                        • Copper: 16% Of DV
                        • Iron: 2% of DV
                        • Vitamin C: 12% of DV
                        Pears are a good source of dietary fiber. 1 medium-sized pear fruit provides 6 grams of fiber, rich in calories, provides a decent amount of vitamin c, etc. 

                        Pears not only good for muscle gaining this is also good for type 2 diabetes because of rich sources of fiber. And fiber helps to slow down the food digestion process. 

                        Fast digesting food can increase your blood sugar levels instantly. So eat fiber-rich fruits.

                        Pears also reduce the risk of heart disease by lowering LDL (bad cholesterol), 

                        So add this fruit in your snack meal or any time. 

                        Conclusion

                        So now you know how can that fruits can weight. These are healthy fruits and everybody can eat these fruits. 

                        For gaining weight or lean muscle you need healthy food, proper workout, and rest these three are the keys to achieve fitness goals. Increase your calories by adding these four fruits in your diet and see results in a month or two months. 

                        Post a Comment

                        2 Comments

                        Don't add any spam link in comments