Weight Gain With Healthy Way

 

How to Gain Weight Fast: Tips to Be Safe and Healthy

There are many reasons someone may want to gain weight, such as being naturally underweight due to genetics or a fast metabolism. Being underweight may also indicate poor nutrition or underlying health conditions.

Additionally, many people who are not clinically underweight may still want to gain muscle and put on weight for other reasons.

However, gaining weight safely is important. This can include eating more nutrient-dense foods and living an overall healthy lifestyle, such as getting enough sleep and reducing stress where possible.

Whatever your reasons are for wanting to gain weight, there are a variety of strategies you can use.

Eat more protein

Eating enough high quality proteins is essential Source for optimal growth, development, and general health.

A 2020 study of 23 individual Source demonstrated that increasing protein can help increase lean muscle mass.

The Food and Drug Administration (FDA) recommends adults eat 50 grams (g) of protein daily. However, this can vary for each individual and depends on factors such as age, sex, and medical history.

High protein foods include:

• meats
• fish
• eggs
• dairy products
• legumes
• nuts

Protein supplements like whey protein can also be helpful if you find it difficult to get enough protein in your diet.

However, protein may also significantly reduce hunger and appetiteTrusted Source, making it harder to get enough calories.

Consider speaking with a doctor to see if increasing your protein intake would help you achieve your goal of gaining weight safely.

Eat more energy-dense foods

It is important to ensure you include a lot of energy-dense foods in your diet. These are foods that contain many calories relative to their weight.

Using plenty of spices, sauces, and condiments can help with this. The tastier your food is, the easier it may be to eat more. Toppings may also add additional calories.

Here are some energy-dense foods that may help you gain weight:

• nuts, like almonds, walnuts, macadamia nuts, and peanuts
• dried fruit, like raisins, dates, prunes, and others
• high fat dairy, like whole milk, full-fat yogurt, cheese, and cream
• fats and oils, like extra virgin olive oil and avocado oil
• grains, like oats and brown rice
• meat, like chicken, beef, pork, and lamb; you can also choose fattier cuts
• tubers, like potatoes, sweet potatoes, and yams
• other energy-dense foods, like dark chocolate, avocados, peanut butter, coconut milk, granola, and trail mix

If weight gain is a priority for you, it may be a good idea to avoid over-consuming vegetables and fruit. The fiber in fruits and vegetables can help you feel full faster, leaving less room for energy-dense foods.

Rice

Rice is high in carbohydrates. For example, uncooked brown rice provides 25.8 grams (g)Trusted Source in a 100-g serving. This type of rice is higher in protein than some other types of rice. A 100-g portion also contains 123 calories.

While both white and brown rice have a certain amount of protein in them, a person can serve it with other foods, such as meat or beans, to get more protein and calories.

Whole grain bread

Whole grain bread contains complex carbohydrates and is higher in protein than white bread.

People can increase the caloric value of bread by topping it with a protein-rich food, such as nut butter or avocado. They can also prepare sandwiches containing nutrient-dense ingredients.

Whole grain cereals

Whole grain cereals include foods such as oats, wheat, barley, and rice. People can buy these whole grains individually and mix them at home to serve with milk or yogurt. Alternatively, they can buy premixed cereals or cereal bars.

Manufacturers may add extra vitamins and minerals to these cereals, but some also contain significant amounts of added sugar. For this reason, it is important always to read the label.

Dried fruits

Dried fruits contain fructose, which is a sugar in fruit. They are useful as a natural sweetener and a way of increasing the calorie content of meals.

For example, people can sweeten cereals or oatmeal with dates, add dried apricots to yogurt, or blend dried fruits in a smoothie. Some dried fruits also work well in salads and certain cooked meals, such as tagines.

Dark chocolate

Chocolate comes from cocoa beans, which are high in carbohydrates. Compared with milk chocolate, dark chocolate usually contains less sugar and a higher cocoa content. This means that it has more of the antioxidants of the cocoa bean.

Products with a higher cacao content will provideTrusted Source the most benefits.

A simple way to add extra flavor and calories to a dish is to top it with cacao powder or nibs.

Dairy

Many dairy products are calorie-dense, and they may also contain beneficial nutrients, such as protein and calcium.

Milk

Milk is a calorie-dense food that is rich in calcium, carbohydrates, and protein. A cup of 2%-fat milk provides about 123 caloriesTrusted Source.

The protein content of milk makes it a good choice for people trying to build muscle, while the calcium makes it useful for people who are concerned about bone density or osteoporosis.

Cheese

Cheese is another dairy product that is high in calories. It also contains protein and calcium. The exact nutritional content will depend on the type of cheese and how manufacturers make it.

For example, aged cheeses tend to have fewer carbohydrates, so more of the calories from these cheeses come from fat.

Cheese can be a high sodium food, so people should check the label to ensure that they are not getting too much each day.

Yogurt

Full-fat yogurt is a good source of calories and protein. It is best to choose plain or Greek yogurt rather than flavored yogurts, as these can be high in sugar.

A person can flavor yogurt naturally by adding honey, fruit, nuts, or unsweetened cocoa powder.

Add liquid calories.

Liquids are a quick way to add more calories to your diet and adding healthy liquid calories can help to promote healthy weight gain. Instead of reaching for empty-calorie beverages such as soda, sugary drinks, and alcohol, opt for beverages such as milk, fresh juices, and smoothies. Cow’s milk is a great source of protein that be consumed on its own or added to oatmeal, chia pudding, and smoothies. Protein shakes made with a source of complex carbohydrates, protein, and healthy fats, such as berries, Greek yogurt, protein powder, and peanut butter, are not only a great post-workout snack but a simple way to add more calories and extra protein to a meal.

Fresh fruits

Though most fruits are low in calories, many can help you gain weight due to their higher carb or fat contents.

Here are 4 fresh fruits that can help you gain weight.

1. Bananas

Bananas are an excellent choice if you’re looking to gain weight.

They’re not only nutritious but also a great source of carbs and calories.

One medium-sized (118-gram) banana contains the following nutrients (1Trusted Source):

• Calories: 105
• Protein: 1 gram
• Fat: 0.4 grams
• Carbs: 27 grams
• Fiber: 3 grams
• Vitamin B6: 26% of the Daily Value (DV)
• Manganese: 13% of the DV

In addition, bananas pack many other micronutrients. Green bananas, in particular, are high in resistant starch, which passes through your digestive tract undigested. Research has linked resistant starch to improved gut health (2Trusted Source).

Bananas are a convenient on-the-go snack and can be added to oatmeal or smoothies made with other high-calorie ingredients, such as nut butter or full-fat yogurt to help you gain weight.

2. Avocados

Avocados boast an impressive nutrient profile. Plus, they’re high in calories and healthy fats, making them an excellent choice for people looking to gain weight.

Half a medium-sized avocado (100-gram) contains the following nutrients (3Trusted Source):

• Calories: 161
• Protein: 2 grams
• Fat: 15 grams
• Carbs: 8.6 grams
• Fiber: 7 grams
• Vitamin K: 17.5% of the DV
• Folate: 21% of the DV

Avocados are also rich in many other micronutrients, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine) (4Trusted Source).

What’s more, they’re incredibly versatile and can be used in many ways. Try adding them to soups and salads or using them as a spread alongside a protein source like eggs.

3. Coconut meat

Coconut is a versatile fruit that has gained popularity for its many health benefits. It’s also a great source of calories, as it’s high in fat and moderate in carbs.

A 1-ounce (28-gram) serving of coconut meat provides the following nutrients (5Trusted Source):

• Calories: 99
• Protein: 1 grams
• Fat: 9.4 grams
• Carbs: 4.3 grams
• Fiber: 2.5 grams
• Manganese: 17% of the DV
• Selenium: 5% of the DV

Coconut flesh is also high in many important minerals, including phosphorus and copper.

Best of all, it can be enjoyed in many ways. Try sprinkling shredded coconut onto fruit salad, adding it into stir-fries, or blending it into soups and smoothies to increase the calorie content of your meals and snacks.

Summary:

Weight gain is an increase in body weight caused by fat accumulation, muscle growth, fluid retention, or a combination of these. It typically results from consuming more calories than the body uses (a caloric surplus), often combined with a sedentary lifestyle. Other contributing factors include hormonal imbalances (like hypothyroidism or high cortisol), certain medications, poor sleep, stress, genetics, aging, and some medical conditions (e.g., PCOS, kidney disease).

Weight gain can be healthy (like building muscle) or unhealthy (excess fat, especially visceral fat). Unhealthy weight gain increases the risk of diabetes, heart disease, and other health issues.

To manage or promote healthy weight gain, focus on a balanced, calorie-dense diet and regular strength training.