Weight Gain Foods

Foods Which Helps you to Gain Weight

Building muscle and gaining weight can be just as hard for some people as losing weight is for others.

However, your efforts to gain weight can be made healthier and more successful by simply including certain foods in your diet.

As you consume more calories than you burn, the equation for weight gain is pretty straightforward. To meet your body’s needs, you need to consume more calories if you exercise vigorously or have a fast metabolism. Overeating cannot be the answer to weight gain. However, one natural way to gain weight is to eat five to six times a day, consume more protein and fat, and include high-calorie snacks.

Without proper research, people use a variety of supplements and unhealthy foods to quickly gain weight. They should think twice before eating anything because these could cause them health issues. Eat healthy foods that help you gain strength and muscle instead. Here are a few healthy foods you should eat if you want to lose some weight.

The following is a list of 18 of the best foods for healthy weight gain and muscle gain.

Gaining Weight in a Proper manner

The main idea is to consume more calories than you use during the day, as was mentioned earlier. Taking in 300 to 500 calories more than you need is a good starting point. Eat more meals each day rather than increasing the size of your current meals is another common recommendation. If you want to put on weight, it’s almost a must to consume more protein and fat in your diet. Consuming junk food and unhealthy fats in an effort to gain weight is one thing you should avoid doing. These foods will only put weight on your stomach, which can lead to serious long-term problems like diabetes, obesity, and heart disease. Incorporating regular, moderate exercise into your daily routine is also a good idea because it can aid in muscle mass growth.

Weight Gain Foods


Rice is one of the most convenient and inexpensive sources of the necessary carbohydrates for weight gain. It is likewise a calorie-thick food that implies you can get carbs and calories from a solitary serving. One cup of rice gives around 200 calories that add to put on weight.


Milk is a complete food because it contains all of the nutrients our bodies need. It contains a lot of vitamins, minerals, carbohydrates, calcium, and proteins. Milk is a magnificent protein source that gives both casein and whey proteins. It can assist you with adding bulk to your body. Try having two glasses of milk each day, either before or after a meal or exercise.

Dried fruits

Dried fruits have been shown to help people gain weight. Antioxidants, proteins, calories, and micronutrients abound in this superfood. Due to their naturally high sugar content, dried fruits of all kinds are excellent for weight gain. You can eat them cooked as can add them in yogurt, smoothie. The best way to gain weight is to eat a handful of dried fruits like cashews, almonds, and walnuts every day.

Red meat

Red meat is a rich wellspring of protein that assists with building your muscles and increment your weight. Leucine and creatine, two essential nutrients for increasing muscle mass, can be found in it. Steak and other red meats contain both protein and fat, which advance weight gain. Proteins from both fatty and lean muscles can help you gain weight. Fat beef dishes like brisket are one of the best sources.

Whole Eggs

Because they are loaded with proteins, calcium, and healthy fats, whole eggs are the best choice for your dietitian when it comes to weight gain. They are readily available muscle-building food. Consuming the whole egg is essential because the egg yolk has numerous health benefits.

There are numerous foods and supplements that can assist you in gaining weight. However, instead of trying to eat a lot of sweet or fatty foods, opt for high-calorie foods that give you energy and help you build muscle without all the bad fats that can hurt you.

Healthy Fats and Oil

Healthy oils do not have the drawbacks of other unhealthy oils and are extremely calorie dense. These oils can be used in cooking, as a base for seasoning, and in salad dressings. Coconut oil, Avocado oil, and Extra Virgin Olive oil are three healthy oils that can help you consume more calories. Adding one of these oils and a small amount of butter to your morning coffee is another way to include healthy oils in your diet. It’s hip, delicious, and healthy.


Avocados are an excellent source of fats, antioxidants, vitamins, and fibres. You can eat avocado in your main meal, sandwiches, and other dishes that are essential for weight gain.

Weight Gain Diet Plan

The possibility of gaining weight overnight is one of the biggest hoaxes and myths. A healthy, consistent diet, strength training and a set of different weight gain exercises all play their part in helping you gain weight. Out of this, diet and food have an important role. The following can be maintained for your weight gain diet:

Breakfast: Include food items like whole-grain bread slices with peanut butter and honey; a glass of milkshake; a medium-sized seasonal fruit; milk with chia seeds and oats; poached eggs; avocado toast. Avoid caffeine products like tea or strong coffee.

LUNCH: You can add food items like chicken pasta made with leafy green vegetables, feta cheese, olive oil, tomato and avocado; egg, cheese and salad wraps; lentil, vegetable and barley soup; chicken and noodle stir fry; a bowl of rice with vegetables and fish; chicken rice with corn; chapati, chicken curry and a bowl of yoghurt.

DINNER: You can add your choice of rice/chapati as preferred and have it with fish, chicken, vegetables. A bowl of chicken soup with corn may also be added.
SNACKS: Dried fruits have a great potential in helping gain weight. A handful of almonds, cashews or walnuts every day may be a healthy snacking option. Seeds like sunflower seeds can be enjoyed as well. Whole-grain crackers with hummus dip serve as a great snack option.

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