How to Gain Healthy Weight

How to Gain Healthy Weight

Get Some Healthy Weight on

Doctors, in general, recommend gaining weight to people who continuously weigh too small in size. These underweight problems can cause a range of health problems.

An underweight person is likely to experience health issues such as:

  • Malnutrition
  • Infertility
  • A weakened immune system
  • Delays in development
  • A higher risk of complication during surgery

Foods to Consume to Gain Weight

While gaining weight can be difficult to accomplish, the following foods may help in gaining weight effectively and safely. They can as well increase the muscles and boost general health.

Below are nutrient-rich foods that can help a person gain weight safely and effectively:


Milk offers varieties of fat, carbohydrates, and proteins.

Interestingly, milk is also one of the best sources of vitamins and minerals, including calcium.

The protein found in milk makes it an excellent choice for people trying to develop muscles.

A study discovered that drinking skims milk after a resistance training workout helped build the muscles more effectively than a soy-based product.

For one who’s looking to gain weight, milk can be added to all diets and taken all through the day.

Protein Shakes

Protein shakes are one food source that can help one gain weight very easily and efficiently. A shake is most effective when trying to build muscle if drunk not too long after a workout.

However, it is important to note that shakes made beforehand most times contain more sugar and other additives that should be avoided. Labels should be carefully checked.


About 200 calories are contained in a cup of rice, and it is also a good source of carbohydrates, which add up to weight gain. Most people find it easy to include rice into diets containing proteins and vegetables.

Red Meat

Consumption of red meat is known to help with the building of muscle as well as gaining weight.

Steak comprises both leucine and creatine. They are nutrients that play a significant role in improving muscle mass. Other red meats and steak contain both protein and fat, which help boost weight gain.

While one is advised to limit their intake of red meats, leaner cuts of red meat are healthier to consume for the heart than fattier cuts.

A study showed that including lean red meat in the diets of 100 women aged 60–90 helped them to gain weight and increase their strength by 18 % while undergoing resistance training.

Nuts and Nut Butter

Consumption of nuts consistently can help a person to gain weight safely. Nuts are an excellent snack that can be included in many meals, including salads. Raw or dry roasted nuts possess the most health benefits.

Nut butter produced without added sugar or hydrogenated oils can also help in gaining weight. The only ingredient in this butter should be the nuts only.

Other Starches

Starches help some kinds of foods listed above boost muscle growth and weight gain. They add weight to meals and improve the number of calories consumed.

Other foods that are rich in starches include

« Corn

« Whole-grain cereals

« Potatoes

« Oats

« Pasta

« Legumes

« Sweet potatoes

« Whole-grain bread

Asides from adding calories, starches also provide energy in the form of glucose. Research has shown that glycogen can boost one’s performance and energy during exercise.

Protein Supplements

Athletes wanting to add up weight most times use protein supplements to improve muscle mass, in combination with resistance training.

Protein supplements are generally available for purchase online. They are readily available and may be an inexpensive way to consume more healthy calories with the aim of gaining weight.


About 240 calories are contained in six ounces of salmon, and salmon is as well rich in healthy fats, therefore, making it a good choice for those wanting to gain weight.

Salmon also contains many nutrients with the likes of omega-3 and protein amongst them.

Dried Fruits

Dried fruits are enriched in nutrients and calories with one-quarter cup of dried cranberries consisting of about 130 calories.

Most people prefer eating dried pineapple, cherries, or apples. Dried fruit is generally available online word-wide, or one can dry fresh fruits at home.


Avocados are rich in calories and fat and also in vitamins and minerals.

Dark Chocolate

Dark chocolate is high in fat and calorie. It as well contains antioxidants.

One who wants to gain weight should opt for chocolate that has a cacao content of at least 70%.


Eggs are excellent sources of protein, healthy fat, and other nutrients. Most nutrients from eggs are found in the yolk.

Fats and Oils

Oils such as those gotten from olives and avocados provide calories and heart-healthy unsaturated fats. About 120 calories are present in a tablespoon of olive oil.


Cheese is one great source of fat, protein, calcium, and calories than a person wanting to gain weight should choose full-fat cheeses.


Full-fat yogurt as well provides protein and nutrients. One should avoid flavored yogurts and those that contain low fat as they most times are included with added sugars.

One may as well wish to flavor and enrich their yogurt with fruit or nuts.


Pasta can give both calorically dense and carbohydrate-rich directions to healthy weight gain.

Avoid pasta that is bleached, and go for those made with whole grains.

In conclusion, these foods listed above can help a person increase their intake of calories in a healthy way. This, in turn, will help a person gain weight safely and efficiently.

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