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What nutrient causes the most weight gain?

Fats. When you think of a food that is high in fat, you most likely picture something unhealthy, such as baked goods or junk food. However, consuming the right high-fat foods can lead to the quickest weight gain because fat has more calories per gram than carbohydrates or protein.

healthyeating.sfgate.com - What Nutrients Are Good for Weight Gain? - Healthy Eating | SF Gate

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Whether you want to put on some pounds for football or gain weight after an illness, it is important to do so in a healthy way. Consuming high-calorie foods that are rich in essential nutrients can help you gain weight, as can regular strength-training to increase muscle mass. Although you can also gain weight by eating unhealthy junk food, that method also increases your risk of developing diseases later in life.

Protein

Consuming foods that are high in protein can help you increase muscle mass if you combine a protein-rich diet with regular strength training. Protein is the essential nutrient that helps build and repair muscle. Increasing muscle mass will lead to weight gain because muscle is more dense than fat, helping you gain weight while still appearing lean and fit. Consume protein-rich foods such as chicken, fish, lean beef and lean pork. Examples of lean cuts of meats include sirloin steak and pork tenderloin. If you cannot eat meat, substitute nuts, eggs or tofu. Avoid fatty beef such as T-bone and rib-eye steak because they can lead to unhealthy weight gain.

Fats

When you think of a food that is high in fat, you most likely picture something unhealthy, such as baked goods or junk food. However, consuming the right high-fat foods can lead to the quickest weight gain because fat has more calories per gram than carbohydrates or protein. It is important to eat foods that are high in unsaturated fat and low in saturated fat because too much saturated fat can increase your risk for cardiovascular disease. Peanut butter, olive oil, fish and avocados are all high in unsaturated fat.

Complex Carbohydrates

Complex carbohydrates are often referred to as starches and contain three or more sugars linked together. Some foods abundant in complex carbohydrates are legumes, whole-grain cereal, bread, and pasta, brown rice and starchy vegetables. These foods can help you gain weight because they are typically high in calories. Eating refined cereal, bread, and pasta also can help you gain weight, but they lack the vitamins and minerals that many complex carbohydrate-rich foods have.

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