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Foods To Gain Weight Quickly

Doctors usually recommend gaining weight to people whose weight has been consistently low, which can cause a range of health problems. Bodybuilders and other athletes may also want to gain weight through muscle development.

Foods to gain weight quickly

The following nutrient-rich foods can help a person gain weight safely and effectively.

1. Milk
Foods to gain weight quickly



Milk provides a mixture of fat, carbohydrates, and protein.

It is also an excellent source of vitamins and minerals, including calcium.

The protein content of milk makes it a good option for people who want to gain muscle.

One study found that after a resistance training routine, drinking skims milk was more effective in helping to build muscle than a soy product.

A similar study involving women in resistance training showed better results in those who drank milk after exercising.

For those who want to gain weight, they can add milk to their diet during the day.

2. Protein shakes

Protein shakes can help people gain weight easily and effectively. A shake is more effective in helping to build muscle if you drink soon after exercising.

However, it is important to note that frequently prepared smoothies have added sugar and other additives that should be avoided. Check the labels carefully.

3. Rice

A cup of rice contains about 200 calories and is also a good source of carbohydrates, which helps you gain weight. Many people find it easy to incorporate rice into foods that contain protein and vegetables.

4. Red meat

It has been shown that allowing the consumption of red meat helps build muscle and gain weight.

The steaks contain both leucine and creatine, nutrients that play an important role in increasing muscle mass. Steaks and other red meats contain both protein and fat, which promote weight gain.

Although some people are advised to limit the intake of red meat, lean cuts are healthier for the heart than fatty ones.

One study found that adding lean red meat to the diet of 100 women between 60 and 90 years old helped them gain weight and increase their strength by 18% while doing resistance training.

5. Nuts and nut butter

Consuming nuts regularly can help a person gain weight safely. Walnuts are excellent snacks and can be added to many foods, including salads. Raw or roasted nuts have the greatest health benefits.

Nut butter that is prepared without added sugar or hydrogenated oils can also help. The only ingredient in these butter should be the nuts themselves.

6. Wholemeal Bread
Foods to gain weight quickly


This bread contains complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.

7. Other starches

Starches help some of the foods mentioned improve muscle growth and gain weight. They provide dough to meals to increase the number of calories consumed.

Other starchy foods include:

  •      potatoes
  •      corn
  •      quinoa
  •      buckwheat
  •      Beans
  •      pumpkin
  •      oats
  •      legumes
  •      winter tubers
  •      sweet potato
  •      pasta
  •      whole grains
  •      wholemeal bread
  •      cereal bars

In addition to providing calories, starches provide energy in the form of glucose. Glucose is stored in the body in the form of glycogen. Research indicates that glycogen can improve performance and energy during exercise.

8. Protein supplements

Athletes who wish to gain weight often use protein supplements to increase muscle mass, in combination with resistance training.

9. Salmon

Six ounces of salmon will contain approximately 240 calories and is rich in healthy fats, which makes it a good choice for those who want to gain weight.

It also contains many nutrients, including omega 3 and protein.

10. Dehydrated fruits

Dehydrated fruits are rich in nutrients and calories, a quarter of a cup of dried cranberries contains about 130 calories.

Many people prefer to consume pineapple, cherries or dried apples.

11. Avocados

Avocados are rich in calories and fat, as well as vitamins and minerals.

12. Dark Chocolate

Dark chocolate is a food high in fat and calories. It also contains antioxidants.

If a person wishes to gain weight, they should choose a chocolate that has at least 70% cocoa.

13. Cereal bars

Cereal bars provide the vitamins and minerals the cereal contains in a more convenient presentation.

You must select the bars that contain whole grains, nuts, and fruits.

Avoid those that contain a lot of sugar.

14. Whole grains

Many kinds of cereal are fortified with vitamins and minerals.

However, some contain a lot of sugar and a few complex carbohydrates. Those are the ones you should avoid.

Instead, choose cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants.

15. Eggs

Eggs are a good source of protein, healthy fat and other nutrients. The yolk has the majority of these nutrients.

16. Fats and oils
Foods to gain weight quickly


Oils, such as those derived from olives and avocados, contribute calories and unsaturated heart-healthy fats. A tablespoon of olive oil contains approximately 120 calories.

17. Cheese

Cheese is a good source of fat, protein, calcium, and calories. If a person wishes to gain weight, they should choose whole cheeses.

18. Yogurt

The whole yogurt also provides protein and nutrients. Avoid flavored yogurts and those that are low in fat, as they usually contain added sugar.

You can flavor your yogurt with fruits or nuts.

19. Pasta

Pasta provides a calorie-dense and carbohydrate route for healthy weight gain.

Avoid bleached pasta and opt for those that are whole grains.
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