Having a hard time eating enough food to gain weight? Nine times out of ten when someone is finding it hard to eat enough food to gain weight, they aren’t eating enough fat.

Adding calorie dense, healthy fat-filled foods is the fastest way to beef up your daily calorie intake. While carbs and protein contain only 4 calories per gram, each gram of fat contains a whopping 9 calories.

  • Fats. 9 calories per gram.
  • Protein. 4 calories per gram.
  • Carbs. 4 calories per gram.

It can be nearly impossible for a hardgainer with a fast metabolism to eat enough if they rely on only clean carb and protein foods. They will feel very full, and still might not be eating enough to gain weight.

Fats, on the other hand, are different. A little bit of fat intake goes a long way. By adding small amounts of fat rich foods to your daily nutritional plan, you can add a huge amount of calories without feeling full. Here are some fat rich foods you should consider:

  • Almonds. A single serving of almonds contains nearly 170 calories. By snacking on almonds in between meals, you can easily add 300 to 500 daily calories without feeling stuffed.
  • Whole Milk. Instead of mixing your whey protein shakes in water, mix them in 2 cups of whole milk. Each cup of whole milk contains 147 calories. You can also drink whole milk with meals, or sip on whole milk in between meals.
  • Heavy Cream. Did you know that one cup of heavy cream contains about 800 calories? Try adding 1/4 cup of heavy cream to a protein shake, for a quick 200 calorie boost.
  • Butter. A small amount of butter goes a long way and is healthier than eating processed knock-offs like margarine. Add some taste and calories to your veggies with the addition of a pat or two of real butter.
  • Sour Cream. Sour cream is rarely mentioned in muscle building circles, but it is a wonderful way to add calories and flavor to bland bodybuilding meals. Next time you have chicken and rice, add some salsa and sour cream. 1/4 cup of sour cream contains 120 calories.
  • Cheese. Sprinkle some full-fat shredded cheese on your bodybuilding meals and snacks, or try munching on full-fat string cheese in between meals.
  • Olive Oil. Cook or coat your meats in a small amount of olive oil. Olive oil is a healthy choice, and small amounts add up to big calories.