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Foods to gain weight fast
16 Mar 2022
Foods to gain weight fast image

Have you been eating a lot but found that the weighing machines are very hesitant to move their needles? Gaining and losing weight are popular terms nowadays. People who are overweight have a tough time losing weight and people underweight often find it hard to gain weight. Most of them it’s because you are using the wrong techniques. 

You need to get your food intake habits proper to achieve your weight goals. Professional guidance is always recommended if you are planning to lose or gain weight on your own. In this article, we are going to discuss the things that you would think that knew way before on gaining weight.

What is “weight gain” ?

Weight gain is an increase in total body weight. This can be due to the increment of fat deposits in the body. There are mainly two types of weight gain: healthy and unhealthy weight gain. Healthy weight gains are intentional in which you track your calories surplus and eat healthily to gain those extra pounds but unhealthy weight gain is often unintentional, over food intake or physical inactivity is the main reason for unhealthy weight gain in people. 

How to gain weight ?

Eating more calories than your body could burn is the basic knack behind weight gain. Building muscles helps in weight gain too. Building muscles or gaining weight is not as simple as it sounds. But, just as there are diet plans to lose weight there are diet plans to gain weight too. Simply adding certain food to your diet can make your weight gain efforts more healthy and efficient. A proper diet plan for weight gain provides you with high calorie and quality protein intake the most essential nutrients while helping you build muscle mass.

Food items to gain weight 

There are healthy food items that can get you that surplus calorie that you always work on.


Rice is an easily accessible low-cost calorie or carbohydrate source that will help you to gain weight. One cup of cooked white rice provides 204 calories, 44 grams.

Homemade protein shakes

You can make protein shakes with protein-rich contents at your home with adequate nutrition and your favorite flavors.


Milk is very rich in carbs and protein. It has been used as a weight gainer for decades.


Meat or steaks contain both protein and fat which helps for weight gain.


Yogurt is a popular item for weight gain as it contains protein and many other nutrients.


Eggs are a good source of protein, healthy fat, and other nutrients.

Protein supplements

Protein supplements boost muscle mass. It is an inexpensive way to consume more calories and weight gain.

Dried fruits

They are rich in fiber and antioxidants and supply micronutrients that are 3 times more than that in fresh fruits. Dried fruits are a great way to gain extra calories and vitamins and minerals.

Homemade protein smoothies

Making your own protein smoothies can be a healthy and rapid approach to gaining weight.

Making your own smoothies is the best option because store-bought smoothies are generally high in sugar and low in nutrition. It also provides you complete control over the flavor and nutritional value of your food.

Nuts and nut butters

Because nuts are so high in calories, even two handfuls a day with a meal or as a snack can quickly build up to hundreds of calories.

Nut butter can be added to a range of snacks and dishes, such as smoothies, yogurts, and crackers, to quickly transform them into a high-calorie snack.

Potatoes and starches

Potatoes and other starchy foods are a simple and inexpensive way to boost your calorie intake.

Choose one of these healthy starchy carbohydrate sources:

  1. Oats
  2. Corn
  3. Beans
  4. Legumes
  5. Buck wheat 
  6. squash

Plenty of high-calorie and nutrient-containing foods can make gaining weight easy and fast. Be sure to consume these foods with other nutritious ingredients too like fruits, vegetables, and grains so you have a healthy balanced diet.

Weight loss or gain is never an overnight process; it takes time. Patience and consistency are the key factors in the weight goal game. Consulting a dietician or a nutritionist before sticking to a diet plan can make weight gain less complex and more efficient.  

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