15 Healthy Foods to Gain Weight Fast for NDA Physical Fitness Exam

Food fuels our bodies by providing the right amount of energy in the form of calories required for performing daily activities. Studies have shown that calories not only govern our body's metabolic processes but also play a pivotal role in maintaining a healthy Body Mass Index (BMI). For individuals with high metabolic rates or those engaging in vigorous physical activities like preparing for the NDA (National Defence Academy) exams, eating the right amount of calories are essential to sustain intense study sessions, physical training, and overall well-being.  

Here are some important tips for defense aspirants to promote healthy weight gain. 

Healthy Foods to Gain Weight Fast for NDA Physical Fitness Exam 

1. Milk 

• Milk is an excellent source of protein, calcium, fats, minerals and vitamins. These essential components are needed by your body while performing challenging tasks during the NDA training regime. 
• By drinking a cup of milk one can gain 152 calories; further aiding in gaining weight faster.  

2. Lean Meat 

• Lean meat is the best source of amino acids that can add to new muscle tissue effectively. 
• Formation of muscular mass helps in improving energy level, which helps in sustaining physical activites. 
• By including 80 g of lean meat steak in your weight gain diet, you can gain an extra 228 calories. 

3. Avocados 

• It is a versatile plant based food that can be added to your meal to increase its calorie content. 
• By  eating a large avocado, you can gain around 365 calories, 30 g of fat, and 17 g of fiber 

4.  Sea Fish 

• Sea fishes are excellent sources of protein and omega-3 fatty acids that are essential to maintain a physically fit body required to withstand the pressure of physically challenging tasks. 
• One fillet of Salmon can provide 155 calories to your diet chart. 

5. Nuts and seeds 

• Including one handful of soaked almonds, figs, walnuts and dates can add hundreds of calories to your body. 
• Mixed seeds are also considered to be superfoods as they provide vitamins, minerals, healthy fats and proteins required for your body. 

6. Whole grain bread 

• Being a common source of carbohydrate, whole grain bread can be an effective component of a weight gain eating plan. 
• One can add 152 calories by including two pieces of whole grain bread into their meal. 

7. Eggs 

• Eggs are one of the healthiest muscle-building foods that provide energy as well as help in healthy weight gain. Egg is made of two parts - Yellow (yolk) and White.  
• The Yellow part of Egg is rich in healthy fats which help in weight gain whereas the white is rich in proteins and calcium. 
• A raw egg yolk (yellow part) can provide 55 calories.

8. Rice 

• People aiming for weight gain should include rice in his weight gain diet plan to add the extra calories alongwith the goodness of fat and protein. 
• One cup of rice can contribute up to 200 calories for a fast and healthy weight gain. 

9. Potatoes 

• Potatoes are a rich source of complex carbohydrates that help in gaining weight faster.  
• They are also high on energy, and consist of fiber as well as potassium.  
• One small potato can provide 132 calories for healthy weight gain.  

10. Dried fruits 

• One can add dry fruits like dates, cranberries and blueberries in their diet to add extra nutrients by enhancing the taste. 
• Dried fruits are a rich source of calories, antioxidants and micronutrients. 
• Two pieces of dates can provide 130 calories to your diet. 

11.   Cheese 

• Cheese is a famous staple food consumed by a huge mass of people for centuries to promote healthy weight gain quickly. 
• However, it should be consumed in moderation as it contains cholesterol and saturated fat. 
• One cube of cheese can provide 110 calories to your body. 

12.   Yoghurt 

• Yoghurt is a milk product that provides a well-balanced mixture of protein, carbs and fat. 
• You can add 165 calories and 15 g of protein into his diet chart by consuming one cup of Greek yogurt. 

13.   Healthy oils 

• Healthy oils are mainly derived from plants which are a rich source of monounsaturated fats such as alpha- linolenic acids. 
• By adding healthy oils like olive oil or canola oil into your diet plan, you can easily gain extra calories and flavors. 

14.   Cereals 

• Cereals can be an excellent source of carbohydrate, vitamins and proteins needed for a healthy weight gain plan. 
• One bowl of oatmeal or Dalia porridge can contribute about 150 calories 

15.    Dark Chocolate 

• Unlike other fatty foods, a small bar of dark chocolate contributes a maximum 600 calories intake by your body along with several health benefits. 

Conclusion 

Although there are plenty of high calorie foods for weight gain available on the internet these days, one should be aware of the right one with a deep understanding about its calorific value before including them into their diet chart. Keep a regular check on your calorie intake by choosing an age- appropriate, healthy and calorie-rich diet chart.