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How to Gain weight?

What is the best way to gain weight rapidly and safely?

People who habitually weigh too little, which can lead to a variety of health concerns, are typically advised to gain weight by their doctors. Muscle gain can also help bodybuilders and other athletes gain weight.

Between 1988 and 2008, the number of underweight adults aged 20 to 39 years in the United States dropped from 3% to 1.9 percent, according to the Centers for Disease Control and Prevention (CDC)Trusted Source.

Underweight people are more prone to have health problems, such as infertility and developmental difficulties.

osteoporosis, a weaker immune system, and a higher risk of complications during surgery


While gaining weight might be difficult, the meals listed below may assist. They can also help you gain muscle and improve your general health.

Foods that will help you gain weight rapidly

The nutrient-dense meals listed below can assist a person in gaining weight safely and successfully.

1. Dairy

Protein shakes can aid weight growth and are most effective when consumed immediately after a workout.

Milk has a healthy balance of fats, carbs, and proteins.

It also contains a lot of vitamins and minerals, such as calcium.

Milk is a fantastic choice for those who want to gain muscle because of its high protein content.

According to one study, consuming skim milk after a weight training session helped to develop muscle more efficiently than a soy-based product.

A comparable research of women who did resistance training found that those who drank milk afterward had better outcomes.

Milk may be consumed throughout the day by anyone trying to gain weight.

Related post: Health Advantages of Cycling Regularly

2.Protein smoothies made at home

Making your own protein smoothies might be a healthy and rapid method to gain weight.

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

Here are a few delectable alternatives to try. If you have lactose sensitivity, mix each with 2 cups (470 mL) dairy milk or soy milk. Both are higher in nutrients and calories than other types of milk.

1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or other nut butter go into a chocolate banana nut shake.

1 cup (237 mL) fresh or frozen mixed berries, ice, 1 cup (237 mL) high protein, full fat Greek yoghurt, and 1 scoop vanilla whey protein Vanilla berry shake

15 ounces (444 mL) chocolate milk, 1 scoop chocolate whey protein, 1 tablespoon (15 mL) hazelnut butter, and 1 avocado are combined in a chocolate hazelnut shake.

1 sliced apple, 1 cup (237 mL) full fat Greek yoghurt, 1 scoop caramel- or vanilla-flavored whey protein, and 1 tablespoon (15 mL) sugar-free caramel sauce or flavouring make a caramel apple shake.

1 cup (237 mL) fresh or frozen blueberries, 1 scoop vanilla whey protein, 1 cup (237 mL) vanilla Greek yoghurt, plus sweetener if desired make a vanilla blueberry shake.

Combine 1 cup (237 mL) spinach, 1 avocado, 1 banana, 1 cup (237 mL) pineapple, and 1 scoop of unflavored or vanilla whey protein in a super green smoothie.

These smoothies all include approximately 400–600 calories, as well as a lot of protein and other essential vitamins and minerals.

3. Basmati rice

A cup of rice has around 200 calories in it.

It’s a dependable supply, yet it’s also high in carbs, which contribute to weight gain. Many individuals find it simple to include rice into protein- and vegetable-rich diets.

4. Meat that is red

Red meat consumption has been found to aid muscle growth and weight gain.

Steak is high in leucine and creatine, two nutrients that help build muscle growth. Steak and other red meats are high in protein and fat, both of which contribute to weight gain.

While it is recommended that one consumes as little red meat as possible, slimmer cuts of red meat are better for the heart than fattier portions.

Adding lean red meat to the diets of 100 women aged 60–90 helped them gain weight and build strength by 18 percent while doing resistance exercise, according to one study.

5. Nut butters and nuts

Regularly eating nuts might assist a person in gaining weight in a healthy manner. Nuts are a fantastic snack and may be included into a variety of dishes, including salads. The healthiest nuts are raw or dry roasted nuts.

Nut butters with no added sugar or hydrogenated oils can also be beneficial. The nuts themselves should be the only component in these butters.

Wholegrain breads are high in complex carbs and seeds, both of which might help you gain weight.

6. Breads made from whole grains

These breads are high in complex carbs, which might help you gain weight. Some of them also have seeds, which provide additional health advantages.

Visit our dedicated nutrition hub for additional science-based information.

7. Additional starches

Starches aid muscle building and weight gain in some of the meals already mentioned. They give meals more substance and increase the quantity of calories ingested.

Other starch-rich foods include:

  • Potatoes
  • Corn
  • Quinoa
  • Buckwheat\sbeans
  • Squash\soats
  • Legumes
  • Root veggies in the winter
  • Potatoes with a sweet taste
  • Pasta
  • Cereals with entire grains
  • Breads made from entire grains
  • Bars of cereal

Starches give energy in the form of glucose, in addition to calories. Glycogen is the body’s glucose storage form. Glycogen has been shown to increase performance and energy during exercise, according to ResearchTrusted Source.

8. Supplements with protein

Protein supplements, in conjunction with resistance exercise, are commonly used by athletes wanting to gain weight.

Protein supplements may be purchased on the internet. They might be a cheap method to eat more calories and gain weight.


Salmon is high in omega-3 fatty acids, protein, and good fats.

Salmon has around 240 calories per six ounces, and it is also high in healthy fats, making it an excellent choice for people trying to gain weight.

It also includes a variety of nutrients, including as omega-3 fatty acids and protein.

10.Fruits that have been dried

Dried fruits are high in minerals and calories, with around 130 calories in a quarter cup of dried cranberries.

Many individuals prefer dried pineapple, cherries, or apples to fresh pineapple, cherries, or apples. Fresh fruit may be dried at home, or dried fruit can be purchased online.


Avocados are high in calories, fat, and vitamins and minerals, among other things.

12. Dark chocolate

Dark chocolate is a calorie-dense, high-fat meal. Antioxidants are also present.

Chocolate with a cacao level of at least 70% is recommended for people who want to gain weight.

13. Bars of cereal

Cereal bars can provide more easy access to cereal’s vitamin and mineral content.

Individuals should seek for snacks that have whole grains, nuts, and fruits.

Avoid those that have a lot of sugar in them.

14. Cereals made with whole grains

Many grains are vitamin and mineral enriched.

Some, on the other hand, are high in sugar and low in complex carbs. This is something that should be avoided at all costs.

Instead, go for cereals with healthy grains and nuts. These provide a balanced carbohydrate and calorie content, as well as nutrients like fibre and antioxidants.


Eggs are high in protein, omega-3 fatty acids, and other nutrients. The majority of the nutrients are found in the yolk.

16. Oils and fats

Oils obtained from olives and avocados provide calories as well as heart-healthy unsaturated fats. A tablespoon of olive oil has around 120 calories in it.

17. Cheese

It is a high-fat, high-protein, high-calcium, and high-calorie food. Full-fat cheeses are recommended for people who want to gain weight.

18. Yogurt

Protein and nutrients may be found in full-fat yoghurt. Flavored yoghurts and low-fat yoghurts should be avoided since they typically include additional sugars.

Fruit or nuts can be added to yoghurt to make it more flavorful.

19. Pasta

Pasta is a calorie-dense and carbohydrate-dense food that can help you gain weight safely.

Avoid bleached pastas in favour of whole grain varieties.

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