11 Foods to Gain Weight and How to Achieve it

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Some people prefer a leaner figure because it is healthier for them, but those who want to gain weight but find it hard to do so may need foods high in calories and consume more of it than what they burn. 

If being overweight is a health problem, being underweight is the same thing because your body may also have some health problems that need management or treatment and requires a planned approach. Doctors will check your BMI to confirm if you are underweight based on your weight, height, and daily activities. They will also determine what you eat, evaluate everything, and if verified, they will put you on a weight gain program. Here are some foods to gain weight that are not just nutritious but protein-rich foods to gain muscles, as well. 


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Understanding Healthy Weight Gain: A Comprehensive Guide

Gaining weight might sound counterintuitive in a society that often emphasizes weight loss, but for some individuals, it’s an essential goal to achieve optimal health and well-being. Whether you’re looking to build muscle, recover from illness, or simply reach a healthier body weight, understanding healthy weight gain is key to achieving your goals. This comprehensive guide will walk you through the essentials of gaining weight in a balanced and sustainable way.

  • Why Healthy Weight Gain Matters:

Gaining weight doesn’t mean indulging in unhealthy habits or junk food. It’s about nourishing your body with the right nutrients to support muscle growth, bone density, and overall vitality. Healthy weight gain can help improve energy levels, enhance physical performance, and boost self-confidence.

  • Setting Realistic Goals:

Like any health journey, setting achievable goals is crucial. Understand your reasons for wanting to gain weight and set realistic milestones that align with your individual needs and lifestyle.

  • Balancing Nutrition:

A key aspect of healthy weight gain is consuming a balanced diet that provides the necessary nutrients for growth and development. Focus on nutrient-dense foods that offer a combination of protein, healthy fats, complex carbohydrates, vitamins, and minerals.

  • Caloric Surplus:

To gain weight, you need to consume more calories than your body burns. However, the quality of those calories matters. Opt for whole foods that promote overall health rather than empty-calorie options.

  • Protein Power:

Protein is essential for muscle growth and repair. Incorporate lean protein sources like poultry, fish, beans, lentils, and dairy into your meals to support your weight gain journey.

  • Healthy Fats:

Healthy fats provide concentrated energy and are crucial for various bodily functions. Include sources like avocados, nuts, seeds, and olive oil in your diet.

  • Complex Carbohydrates:

Carbohydrates are your body’s primary energy source. Opt for whole grains, fruits, vegetables, and legumes to provide sustained energy for your workouts and daily activities.

  • Meal Frequency and Portion Sizes:

Increase meal frequency and portion sizes to ensure you’re consistently fueling your body. Aim for balanced meals and snacks throughout the day.

  • Strength Training:

Exercise, particularly strength training, plays a vital role in healthy weight gain. Engage in resistance exercises that target different muscle groups to promote muscle growth and overall strength.

  • Stay Hydrated:

Hydration is essential for overall health and performance. Drinking water supports digestion, nutrient absorption, and muscle function.

  • Mindful Eating:

Practicing mindful eating can help you tune in to your body’s hunger and fullness cues. Pay attention to your body’s signals to avoid overeating.

  • Tracking Progress:

Keep track of your weight gain progress by regularly monitoring your weight, body measurements, and energy levels. Adjust your approach as needed based on your results.

  • Consulting a Professional:

If you’re unsure how to proceed with your weight gain journey, consider consulting a registered dietitian or nutritionist. They can provide personalized guidance based on your individual needs and goals.

Remember, healthy weight gain is a gradual process that requires patience and consistency. By nourishing your body with the right nutrients, engaging in regular exercise, and maintaining a positive mindset, you can achieve your weight gain goals while prioritizing your overall health and well-being.

11 Foods to Gain Weight 


Rice may not be common in some households, but it is time for you to consume it more as it is a good source of carbohydrates and can help you gain weight. Also, you can choose brown rice instead of white as it has more calories, vitamins, fibers, and minerals. 

If you combine rice with high nutrient and calorie-rich food, you can expect great results. 

More meat

Select red meat to add to your diet since you are trying to gain weight, and it will help you build muscle at the same time. Red meats contain protein, fat and have leucine and creatine that boost muscle mass resulting in a heavier weight. 

But remember to take note of the type of red meat and choose leaner parts instead of fat-laced cuts.


Choose fatty fishes that can help you with your weight gain goal. Fishes not only contain omega-3 fatty acids but are also high in calories and protein. Some fish to consider includes salmon, trout, tuna, and mackerel. 

Fish will help you gain weight without worries because it also helps lower triglycerides and does not contribute to the growth of plaques in the arteries compared to other types of meat. 

Consuming fatty fish will give you more benefits, and at the same time, it will also help reduce inflammation in the body. 

Protein Shakes

It does help if you want to gain weight but be mindful of which shake or smoothies you want to load yourself with. If you consider the sugar mixed in commercially prepared shakes or smoothies, you won’t believe the extra sugar it contains, so better to prepare your shakes and smoothies yourself to have control of the ingredients. Some ingredients you can consider adding are yogurt, almonds, cottage cheese, protein powder, and more. 

Protein shakes are effective if you want to build muscle and gain weight but again, remember to choose only high-quality ingredients and fewer artificial additives.

Bread and Pasta

Always go for whole-grain noodles if you want to gain some pounds. Manufacturers make bleach pasta of refined carbs, and it has fewer nutrients compared to whole-grain noodles. Pasta is a favored food because of the many recipes you can do with it, and since it is also high in calories, you are sure to gain weight quickly. You can also pair pasta with eggs to increase the calories. 

Whole grain bread is also selected since you can eat as much to gain extra pounds. It is also better paired with cheese, jams, spread, and peanut butter. 

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Not only are avocados calorie-rich fruit, but with healthy fats. There are many ways to enjoy avocados, like mixing them with salad, serving seasoned, baked avocado with egg, combined with scrambled eggs, pureed, and used as a spread for bread toast, prepared as guacamole, used in soups, milkshakes, and smoothies. For those who like to try adding fruits in their meal, avocado is also one of the best foods to gain weight. 

Milk and Yogurt

We know milk as high in calcium, rich in vitamins and minerals, but it also provides carbohydrates, proteins, and fats. The protein helps people build muscle when you add milk to your diet for a healthy weight gain, provided you are not intolerant to lactose. 

Yogurt, on the other hand, is rich in protein, calcium, calories, and fat. But again, if it is commercially prepared, yogurt may have added sugars, so check the sugar content first before you include it in your diet or combine it with fruits. 


Most of the egg’s nutrients are in the yolk but overall, it is a good source of fat, vitamins, minerals, and protein. It is also a favored food for those who want to build muscles, and at the same time, it is a food that is so delicious whether you pair it with bagel or toast. Cook it with butter as a scrambled egg or as an omelet. A boiled egg is also a healthy way to enjoy it, and you can eat boiled egg twice or thrice a day for weight gain depending on your metabolism, activity level, and what other food you eat for the day. 

Peanut Butter

Toasted bread goes well with peanut butter, and it is an ingredient in banana shakes or integrated to make cookies. Peanut butter contains fiber, fats, calories and is loaded with protein that athletes, bodybuilders, and people who want to gain weight prefer. 

If you are planning on gaining weight, you have nothing to worry about if you eat more peanut butter, but if you are trying to lose weight, better to stay away from it. 

Some peanut butter available for purchase may have high sugar content, so always check the label before buying. 

Dark Chocolate

Another food high in calories and contains fats that will help increase your weight is dark chocolate. It is the easiest way to serve yourself dessert if you crave some sweets. Consuming it in moderation is good, and the darker the chocolate, the better it is. You can enjoy chocolate as a toast spread, sauce, or when it is used in baking. 

Not only is dark chocolate high in fat and calorie, but it also contains antioxidants, tons of nutrients, and minerals.


This food can be your ally if you want to pack the pounds because it is rich in calories which is why you should add it to your daily diet. You can enjoy baked potatoes, boiled, and even fried in olive oil. French fries are another favorite of many, but when it is commercially prepared and processed, there may not be much nutrition left. 

If you want to enjoy potatoes, you can prepare this food in your kitchen by boiling and steaming some, and you can match it with grilled chicken breast, red meat or eat it on its own. 

Things to Remember

  • A frequent meal is better.

Consuming twice the regular meal is better for people who want to gain weight. Eating five or six meals a day can be beneficial instead of three large meals. 

  • Do not consume that glass of water – yet. 

Drinking water before every meal can make you feel full which can lead to you not eating the right amount. The space for the food will not be there as you already fill it with fluid. Enjoy your meal first and then drink water after. 

  • Do it right

Even if you want to gain weight fast, it is not by destroying your health by loading on soda and other sweets. You may instead choose foods that are high in carbs, with plenty of protein and the needed fat content to help you achieve your goal. 

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Frequently Asked Questions

Which type of meat has the most fat?

A 100g prime rib has over 33g of fat, while a beef rib contains almost 29g of fat, and the third is pork ribs with 24g of fat. 

What fruit samples should I eat for weight gain?

Banana is a good example since it is rich in carbohydrates and calories, coconut is high in fat but has moderate carbohydrate content. You can also try mangoes as it is a good source of calories and has a delicious taste. Avocado, as discussed above, has high nutrient content such as calories, fat, carbohydrates, fiber, vitamin K and Folate. 

How about dried fruits, which should I select?

You can enjoy the following dried fruits 
This fruit is served dried in many Western countries and provides nutrients such as calories, carbohydrates, potassium, magnesium, protein, and fiber. 
Prunes are high in calories like dates, it is also high in carbohydrates, fiber, vitamin K, potassium, and protein. You can enjoy them daily as they can also help with constipation, and adding them to your diet is the simplest way to increase your calorie intake. 
Whether dried or fresh, this fruit is also popular for many buyers. It is high in calories, carbohydrates, has vitamins, protein, fiber, and fat. 
There are dried grapes that you can purchase in various sizes and colors. Boasting high calories, and a good source of minerals and nutrients, as well as vitamins. Not only will it increase your calorie intake, but it will also help with constipation. 

How can I make gaining weight easier?

You must have a positive attitude and need to be consistent. Patience is also required because you may somewhat lose perspective if after a while you don’t see much weight improvement. As long as you are ready for the difficulty that lies ahead, you can be certain to reach your goal in the end. 

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