Deciding what healthy foods to eat to gain weight is as hard as deciding what to eat for weight loss. In modern times, the weight gain problem is not considered serious. However, gaining weight is an ultimate challenge for some people.
Additionally, being underweight can give rise to a number of problems including
- Regular illness and fatigue
- Impaired growth
- Weak immune system
“A healthy weight is necessary for a healthy lifestyle.”
To achieve an ideal weight, the first step is to improve the diet. A diet high in calories, healthy fats, and muscle-building compounds are the foundation of weight gain.
In this article, you will find the foods to eat to gain weight that quickly will help you gain weight and in a healthy way.
Dairy Products for weight gain
There are a variety of cheeses that will help you achieve your weight goal. Cheese is a dairy product that is rich in calories. Additionally, it has a good amount of calcium and vitamins.
Moreover, people who love cheese could make a variety of dishes with it. One could incorporate it in pasta and sandwiches or simply use it as a topping in their pizzas.
However, most cheeses are high in saturated fats. Therefore, choosing low-fat cheeses like cottage cheese is a better way to gain weight and increase muscle mass.
Milk is a nutrient-rich dairy product and a good choice for weight gain. You can choose full-fat milk or a reduced one.
If you are not lactose intolerant adding milk to your meals is the best way to bulk up your muscles.
Additionally, milk is highly nutritious. It contains a large amount of calcium and vitamins. Moreover, skimmed milk is lower in saturated fats but has a high amount of protein.
Adding yogurt to your diet has many benefits. Full fat yogurt is calorie-dense and a rich source of protein.
Lastly, people with lactase deficiency can tolerate yogurt intake since it is a fermented food.
But remember to go for unsweetened yogurts to maintain a healthy blood sugar level.
Carbs that help in weight gain
Refined flour pasta is a calorie-dense food. In fact, one cup (140g) of cooked pasta provides 220 calories.
Moreover, pasta made with cheese, olive oil, or meat incorporates even more calories into your food.
Hence, pasta is a good choice for rapid weight gain.
White rice is a high-calorie starchy food that helps in rapid weight gain. Even a study showed that regularly eating white rice can add at least 3 kg to your weight in one year.
Additionally, they provide a rapid energy boost and satiety. 100 grams of plain rice can add up to 130 calories to your diet. These calories can be further boosted up by adding vegetables or gravy to your rice.
Moreover, rice provides a surplus amount of folate, phosphorus, and potassium.
Cereal bars have a good amount of proteins that can help in increasing muscle mass.
In fact, most of these bars are highly nutritious. One cereal bar could provide nearly 150 calories. Additionally, these bars have a good amount of minerals and vitamins.
These bars are mostly eaten as breakfast. Moreover, consuming these bars with other high-protein food like milk is even more effective for weight gain.
Potatoes are another starchy food that is calorie-dense. One medium baked potato (~173g) has 161 calories.
In addition, it provides vitamins A and C along with minerals and healthy fatty acids.
However, eating potatoes for weight gain doesn’t mean you can eat fries every day. It will increase your cholesterol.
Instead, make other food with potatoes like mashed potatoes. The addition of butter and milk in mashed potatoes will even help you in faster weight gain.
Other Starchy Foods
Starchy foods are the best way to add extra calories to your diet.
Moreover, you have a variety of starch-rich food to choose from. Some of the calorie-packed starchy foods include
- Sweet Potatoes
Proteins for weight gain
Protein Smoothies and Shakes
When it comes to weight gain, building up muscle mass is important. Protein shakes and smoothies are a rich source of muscle-increasing proteins. In addition, they are also calorie-dense.
Furthermore, drinking them right after vigorous exercise can increase their effect on weight gain.
In addition, using milk or yogurt for shakes and smoothies preparation increases the protein content. Lactose intolerant could use soy milk for protein content.
However, store-bought shakes could have a large amount of added sugar. Therefore, either prepare them at home or buy a product that is low in sugar.
Meat and meat products can help in increasing weight.
Red meat is a complete protein since it contains all the essential amino acids. Moreover, they contain a great amount of muscle synthesizing amino acids, leucine, and creatine.
Additionally, it contains a good amount of fats that play a role in weight gain. If you are planning to gain weight quickly, consider going for fat-rich meat.
However, lean meat is much better when it comes to heart health and other diseases. Therefore, opt for the meat that is best for you.
Eating eggs is an excellent way to build up body mass.
The two parts of eggs are rich in weight-increasing nutrients, fats (yolk), and protein (whites).
Eggs are a nutritious food. In fact, it contains all the essential amino acids and plenty of essential nutrients.
One large whole egg adds 71 calories to the diet.
Furthermore, it is essential to not skip on egg yolk as most of the essential vitamin and minerals resides in the yolk. These include essential nutrients, like vitamin A, vitamin D, and calcium.
However, if you have restrictions on egg yolk from your doctor, opt for other options. Additionally, those who are allergic to eggs should not include them in their diet for weight gain.
Fruits to eat for weight gain
Ever since avocados had gained popularity in media, they had been associated with numerous health benefits.
Avocados are nutrient and calorie-dense fruit.
In fact, adding them to your diet will give you healthy fats that will help in gaining weight.
One cup (150g) of avocado adds 240 calories to the diet along with 22 grams of fats. Additionally, you will get magnesium, potassium, phosphorus, and other amazing nutrients.
Moreover, it is easy to add avocados to meals. They could be added to salads, sandwiches, or can be used to make guacamole.
Dried fruits are richer in calories as compared to simple fruits.
They are rich energy foods since they are low in moisture and have high nutrient concentration. Therefore, eating dried fruits help in weight gain. Furthermore, dried fruits are an excellent source of vitamin C, an important antioxidant.
One can easily add a portion of dried fruit to the diet. In fact, they can act as an ingredient in smoothies or cereals.
Other foods for weight gain
Healthy Fats and Oils
Healthy oils and fats addition in food can increase the calorie value. These fats and oils are dense in calories. Moreover, they provide a good amount of beneficial nutrients.
Avocado oil and olive oil are some of the healthy oils that you can add to your diet.
Dark chocolate is another high-calorie food that helps in weight gain. Moreover, these chocolates are an excellent source of antioxidants.
Although, for calories, you can eat milk chocolate too. However, its nutritional value is not as good as dark chocolate.
In addition, dark chocolates with 70-85% cocoa are a good source of iron, magnesium, calcium, and zinc.
Furthermore, studies have revealed that dark chocolate may help in reducing diabetes and heart problems.
Nuts and nuts products are excellent snacks for weight gain. They are rich in vital nutrients and contains a good amount of calories.
Additionally, butter made from nuts, like almond and peanut butter, is equally beneficial. They can serve as a spread for toasts or could be added in smoothies.
Moreover, there are numerous dishes that use almond and peanut butter as ingredients, like cookies and brownies.
Weight Gain Meal Plan Idea
The above-mentioned foods to eat to gain weight through a proper meal plan. The meal plan is the first step toward the journey of weight gain. An ideal meal plan should provide approximately 2500-3000 calories per day. You can find various meal plans online.
Following is the meal plan idea for weight gain. This will guide about healthy weight gain breakfast, lunch, and dinner ideas.
- Fruit Porridge with Chia Seeds prepared with
Chia Seeds – 2 tbsp
Full Cream Milk – 1.5 Cups
- Fruit (Dried or Fresh) – 1 Medium or Palm Size
- Egg, Cheese, and Salad Wrap made with these ingredients
Mashed Boiled Eggs – 2
Cheese – 2 Slices
Salad Veggies – 1 Cup
Tortilla – 2 wraps
- Fruit Juice – 1 Cup
- Baked Salmon, vegetables, and couscous made with
Salmon Fillet (Oven Baked) – 1
Sesame oil and seeds – For Sprinkling
Cooked Vegetables – 2 cups
Gaining weight takes time just like losing weight. You do not need to add all of these foods to your diet at once. It will make you sick.
Instead, slowly increase the food portion depending upon your eating capacity. These healthy foods to eat to gain weight are only helpful if you use them with consistency. Additionally, do some physical activity too. This will help in gaining weight faster.