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How to gain weight safely & fast (with healthy food)

And we finish off by giving you 15 best healthy foods to quickly gain weight.
And we finish off by giving you 15 best healthy foods to quickly gain weight.

Doctors typically prescribe weight increase for those who regularly weigh very little, which may exacerbate a variety of health issues (1). Bodybuilders and other athletes also want to gain weight by bodybuilding.

An underweight individual would likely experience health problems, including (2):

  • Infertility
  • Developmental delays
  • A weakened immune system
  • Osteoporosis
  • An increased risk of complication during surgery
  • Malnutrition

Many causes can lead someone to be underweight. It’s due to family biology for others and a genetically slim appearance. For some, an illness may be the reason.

Below are just a few examples of what a low weight could cause:

  • Fast metabolism (even when consuming high-energy foods, those with a high metabolism can struggle to gain weight)
  • Genetic disposition (for some, the family runs underweight)
  • Frequent exercise (those who are highly physically active can consider their body weight low)
  • The physical disease (illnesses such as diarrhea can cause you to suddenly drop weight, although long-term disorders such as asthma, obesity and intestinal issues can lead to lifelong weight loss challenges)
  • Mental disease (some aspects of psychological wellbeing may influence weight including depression, anxiety, and eating disorders)

In a society that often praises low-weight bodies, you may think underweight is not a problem. However, the fact is that becoming severely underweight will contribute to health problems. Let’s get started!

How to Gain Weight?

Many people go to a considerable extent to shed weight, and a handful of individuals are trying to maintain the usual weight. Many people tend to be underweight because of the nutrient-dense diet they consume (3).

Simply adding some specific foods to your diet can make your efforts at gaining weight healthier and more efficient. Sticking to such healthy eating is necessary to create muscle and not fat, as adding fat may trigger many health problems. 15 Best Food Items to consume for gaining weight:

1. Red Meats

One of the healthiest muscle-building foods is red meat because it’s leucine-rich, the amino acid essential to promoting muscle protein synthesis and improving muscle development. What I said in a 170-gram steak are only 3 grams.

Moreover, red meat is a perfect and safe source of creatine, which is the muscle-building nutrient commonly used throughout the world (4). Choose fattier cuts for healthier and faster performance; they have more calories than leaner meats and will propel you to your weight loss target quickly.

One research revealed that 100 people who consumed around 170 grams (6 ounces) and combined it with intense week-long resistance exercise were found to have increased the muscle-building IGF-1 hormone as well as increased their intensity by more than 18 percent.

2. Poultry

Contrarily to what weight-busters do, you should eat your chicken with the skin as the skin has more calories than natural fat. However, it would also have to be served safely without deep frying in a trans-fat crude tank. Preferably boil or toast, since such approaches do not affect the nature of the poultry.

Besides, chicken and other poultry products contain many vital vitamins and minerals, such as phosphorus, calcium, magnesium, and B-complex vitamins (5). Chicken can be mixed with other starchy products to create a calorie-dense meal, including pasta, potatoes, and bread.

3. Salmon and Oily Fish

They are protein-rich diets containing a lot of healthy fats that are good for your health. These do include significant levels of omega-3 fatty acids, which are healthy fats with disease-protective properties, among other health benefits (6).

In comparison, a 6-ounce (170-gram) salmon fillet will contain over 4 grams of omega-3 fat, about 30 grams of high-quality protein, and 350 calories to help you gain weight and build up your muscles.

4. Cheese

These are lovely, delicious, and high-calorie foods that have been consumed by most people all over the world for centuries. Cheese is full of protein, mainly when eaten in large quantities that help to create muscles (7). The varieties of cheese that should have been added;

  • Feta
  • Goat
  • Mozzarella
  • Brie
  • Cream cheese

Also, cheese could substantially add flavor and taste to a lot of snacks, and as such, it is eaten with a lot of food items to bring a mouth-watering taste to food like that.

  • Nuts and seeds
  • Dried fruits
  • Omelets
  • Casseroles
  • Raw vegetable snacks

5. Whole Eggs

When you want to see better outcomes when you eat eggs, you may want to start eating whole eggs, since egg yolk is abundant with essential nutrients. That is because the eggs supply you with high-quality proteins and good fats that are sure to help you gain weight (8).

Many bodybuilders eat more eggs as they realize their role in helping to create muscles. Eating eggs daily is both healthy and good for building up your muscle, which is a great way to pillage weight more healthily.

6. Milk

This is also a good source of protein, calcium, and other essential vitamins and minerals for bodybuilding. So for decades, milk has been used to assist with weight gain.

Besides, milk contains all casein and whey proteins known as high-quality cow proteins supplying all essential amino acids (9). Tests also found that the combination of both casein and protein contributes to more significant mass benefits than any other protein.

7. Full Fat Yogurt

Yogurt is a healthy snack with high amounts of protein, carbs, and fat, unusually full-bodied yogurt (10). These are commonly found in most nutrient-dense nutritious meals;

Yogurt and fruit
  • Yogurt (1-2 cups)
  • Fresh or dried fruit.
  • Nuts
  • Honey
  • Granola
  • Coconut flakes.
  • Mix all these ingredients
Chocolate peanut butter pudding
  • Yogurt (1-2 cups)
  • 100% cocoa powder
  • Peanut or any nut butter
  • Sweetener such as stevia
  • Whey protein (Optional)
  • Mix all these ingredients
Yogurt parfait
  • Yogurt (1-2 cups)
  • Granola
  • Mixed berries
  • Mix all these ingredients

8. Nuts

They’re calorie-dense, and they make a perfect snack (11). Nuts and nut butter can be added to foods and snacks such as smoothies, yogurts, etc. to increase calories and add taste to diet. You ought to be patient to pick some that aren’t sugar-coated to prevent consuming too much sugar.

9. Soy

It also includes the nine essential amino acids for muscle and bone safety. The positive news about this protein is that it is high in polyunsaturated and omega-3 fatty acids that can reduce the cholesterol rates. Soy is a good source of starch, magnesium, calcium potassium, and many other minerals that improve your immune system (12).

10. Tofu

One of the healthy protein foods that include the nine essential amino acids (13). It is also abundant in copper, calcium, and other minerals.

11. Legumes

Eating legumes with grains as a dinner, the two variations form proteins. Therefore, combining rice with beans is another means of enriching the diet with calories and nutrients (14).

Products to be included;
  • Lentils
  • Barley
  • Bulgur with beans
  • Peanut butter on whole-wheat bread
  • Nuts and seeds

12. Protein Supplements

For several years, athletes and bodybuilders have used protein supplements as their primary method for muscle building and weight gain. Such nutrients come as whey nutrition, produced from milk, and are readily available and cost-effective (15). Whey protein fits best than weight exercise.

Notwithstanding any contradictory findings on the efficacy of whey proteins, a variety of clinical reports accepted such foods and found effective ways to boost health indicators and reduce the risks of non-communicable diseases.

Again, these supplements comprise all the necessary amino acids required to promote muscle development, much like red meat proteins. Protein can be used before and after workouts and in-between at any time.

13. Protein Smoothies

Yogurt is applied to smoothies of every sort to improve protein content, thus offering moist, milkshake-like consistency. Protein is a macronutrient necessary for the construction of bones, organs, cartilage, skin, and blood, as well as for the processing of proteins, hormones, and other body chemicals. Proteins are used to fix and construct tissues.

Also, protein-rich smoothies can help speed up your weight gain process. However, it’s still better to make your smoothie, so you know about what’s going on and how much is going on there. Here are a few suggestions that you should turn around to create a balanced smoothie. Each should be combined with at least 2 cups of milk;

Chocolate banana nut shake;
  • Mix 1 banana
  • Chocolate whey protein (1 scoop)
  • One tablespoon (15 ml) of peanut or another nut butter.
Vanilla berry shake
  • Fresh or frozen mixed berries (1 cup)
  • Ice
  • High-protein natural yogurt (1 cup)
  • Vanilla whey protein (1 scoop)
Chocolate hazelnut shake
  • Mix chocolate milk (400 ml)
  • Chocolate whey protein (1 scoop)
  • Hazelnut butter one tablespoon
  • Avocado
Caramel apple shake
  • Mix apple (1 sliced)
  • Natural yogurt 1 cup
  • Whey protein caramel- or vanilla-flavored (1 scoop)
  • Sugar-free caramel sauce (1 tablespoon)
Vanilla blueberry shake
  • Fresh blueberries (1 cup)
  • Whey protein (1 scoop)
  • Vanilla yogurt (1 cup)
Super green shake
  • Spinach 1 cup
  • One avocado
  • One banana
  • Pineapple 1 cup
  • Unflavored or vanilla whey protein (1 scoop)

14. Rice

It is one of the nutrient-dense foods that offer you 190 calories in only one cup with small levels with carbohydrates in one piece. Eating rice is so good, particularly for people with a weak appetite (16).

Also, rice is quickly cooked, with the choice of two-minute packs that are microwaveable and mixed with other protein-rich foods. Many citizens often prepare a ton of rice and consume it in a week, along with other healthy foods.

However, you need to consume some other foods to help you maintain weight since overdosing rice will interact with the absorption of zinc and iron by arsenic and phytic acid contained in excessive quantities of rice.

15. Other Starches

Starchy foods are a healthy alternative, as they are usually cost-effective and readily available. In comparison, consuming starchy foods can increase muscle glycogen reserves by increasing weight gain (17). As such, glycogen has been the primary type of food for sport and exercise.

There is a lot of food to pick from, which is a perfect source of starch;
  • potatoes
  • Quinoa
  • Oats
  • Corn
  • Buckwheat
  • Potatoes and sweet potatoes
  • Squash
  • Winter root vegetables
  • Beans and legumes

Myths about gaining weight

If you want to know how to gain weight, realistic changes to diet and physical activity are the keys to success. The best approach to gain weight is to make long-term lifestyle changes that would result in gradual weight gain. Many people search for secure solutions for how to gain weight fast, but this can also take them on the wrong road to safe, successful weight gain.

Here we debunk popular misconceptions around how to gain weight and give suggestions about how people can comfortably and in a balanced way, gain weight.

Some of the myths about how to gain weight fast are:

1. Healthy foods are expensive

It might seem that a healthy diet is a high priced option for how to gain weight. However, healthy choices, such as fresh produce, rarely occur in single-serving portions – although it takes more preparation than convenience meals, you can cook more than you need and prepare bulk meals.

It helps you consume more prepared meals during the week and spread your ingredients for how to gain weight fast further, reducing total costs.

2. Carbs help in how to gain weight

Although consuming the correct amount of carbs as part of a properly balanced diet does not contribute to how to gain weight fast, having more carbs than you need would lead to weight gain.

Carbs are used for nutrition, and complex carbohydrates (whole wheat carbohydrates or entire grain carbohydrates) will help you feel better for more extended periods, leading to weight gain. The problem of how to gain weight fast is the choice of glucose and the quantities people consume, not necessarily the carbohydrates themselves.

3. Exercising is the only way for how to gain weight fast

Successful options for how to gain weight requires modifying your eating patterns in the shortest possible period, particularly in the long term.

Training plans can help you with how to gain weight fast and are recommended as they will make you healthier and more fit. But weight gains mean you consume more calories than you spend, and you can only burn as many calories by practice.

It’s just much better to eat more calories than to workout dramatically to burn them out. To put it in context, a single Mars bar contains 229 calories. A Harvard University research showed that an 11 stone individual would need to jog at 4.5 mph for around 50 minutes to gain 300 calories.

But on average, there are around 1,200 calories in the meal of McDonald’s. It is unlikely that you will get the results to gain weight fast your calorie deficit without increasing your calorie intake.

4. Overeat to gain weight

Overeating may lead to how to gain weight. They will contribute to a long-term rise in weight in several situations. Your body won’t get all the resources it requires to work adequately without remembering.

5. Specific foods boost your mechanism for how to gain weight fast

The chemical process of human metabolism is continually taking place inside the body. This process involves energy, and the quantity of energy required differs between individuals. Age, race, body type, and biology are critical explanations for how to gain weight.

Some foods claim that they can improve how to gain weight fast through your metabolism by helping your body to consume more calories, resulting in additional weight gain.

Nevertheless, these arguments of how to gain weight are backed by minimal evidence. Such goods will be careful because they often contain elevated sugar and caffeine content.

6. Gaining pills are safe in how to gain weight

Not every weight gain pill is a healthy or productive way to how to gain weight fast. Some unlicensed products for weight gain that contain ingredients that do damage to your safety. Before taking any new medicines, you should always consult the medical professional on how to gain weight.

7. Eat all snacks

The problem is not always snacking for how to gain weight fast; it’s the kind of meal that you select. You can hold the energy rates up by piling additional pounds for fruits and veggies rather than crisps and candy.

How to gain weight fast sustainably

It is easy to expect success as soon as possible as you begin to gain weight. Many diets promise fast results on how to gain weight – poultry, cheese, full-fat yogurt, nuts, soy, tofu, protein supplements, etc. Are these the best diets for weight gain, however?

The safest or healthiest way for how to gain weight fast. The long-term results will be unlikely in weight gain diets or dramatic exercise regimes. If you choose how to gain weight and retain a healthier weight, the secret to success is safe lifestyle decisions. Here are some great tips for a safe weight gain diet.

Start today:

There is no time like this to continue the path towards how to gain weight fast. Here are some useful suggestions to get started:

  • Consider finding the time to eat a nutritious meal, whether muesli, porridge, or toast.
  • Substitute a better option for how to gain weight fast, like fruit, for your next snack.
  • Replace the sugar soda for one that includes more healthy calories, like coffee or green tea.

Make weekly weight gain goals:

Planning your weekly schedule for how to gain weight fast and healthy options can continue to promote improvements in your long-term lifestyle changes.

  • Plan a wholesome weekly buy – Your money will not suffer for keeping a balanced eating schedule. Shop if you feel hungry because that can harm your buying choices on how to gain weight fast.
  • Try to add further activities to your weekly schedule, even if you take the stairs or work for some time.

Tips for staying motivated for how to gain weight:

We all know that it can be hard to remain motivated, especially in the long run. Here are a few useful tips for how to gain weight fast:

  • Keep your picture journal-That is a perfect way to stay inspired when you see your numbers, ambitions, and feelings vanish.
  • Imagine a healthy look, helping you remain concentrated and imagine your target of how to gain weight.
  • Set short, incremental objectives – you can tear your long path away by setting intermediate goals, which allows you to stay inspired.
  • Download a fitness application for your devices – several health applications, from diet planners and activity trackers, are accessible now. Monitoring your health and exercise is a healthy way to stay motivated for how to gain weight fast.


Because gaining weight is just about overloading the body with calories, it’s essential to know when to quit and don’t get overweight.