9 Foods To Gain Weight In A Healthy Way

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Just like losing weight, gaining weight is not an easy task! People who have a fast metabolism, underlying health conditions, or a small appetite struggle with putting on weight.

We understand that being underweight can lower your confidence at times. For gaining weight, you need to eat to consume a balance of proteins, healthy fats, and carbohydrates.

So we are here to assist you. In this article, we will inform you of 9 foods that can help you put on a healthy weight. Moreover, to make it easier for you, we will also provide you with some additional weight gain tips.


Top 9 Foods To Help You Gain Healthy Weight

1. White Rice

White Rice

You might have heard that people on a weight loss diet are advised to limit or completely cut down their rice intake. This is because white rice is very rich in carbohydrates and healthy calories and thus can make you gain some extra kilos quickly.

One cup of rice contains 44 g of carbohydrates and 200 calories.

Also, white rice can rapidly increase and then decline your blood sugar levels, leaving you hungry. As a result, you will gain extra calories by eating more.

The best thing about rice is that it is easy to cook and you can pair it with chicken, red meat or vegetables, etc. Moreover, consuming rice is an affordable and convenient way of gaining weight.


2. Bananas 


Bananas are a popular food for adding a few extra kilos to your weight since they are rich in carbs and calories. One medium-sized ripe banana has 29 g of carbohydrates and around 90-100 calories, making it ideal for gaining weight.

You can either incorporate bananas into your daily diet by adding them to your smoothies, desserts, milkshakes, fruit salads, etc., or eat them directly.

However, since ripe banana is high in sugar content over unripe banana, we recommend you to opt for it to gain weight.


3. Avocado


Avocados are considered a superfood by many people due to their various health benefits. They can help you put on a healthy weight since they’re rich in fats.

One large-sized avocado contains about 322 calories and 29 g of fat, which means that fat constitutes 77% of its calories.

You can add avocados to your bowl of salads, sandwiches, pasta, or even make their dip to enjoy with snacks.


4. Chicken 


Chicken is another popular food among bodybuilders for gaining healthy muscles and weight. It is rich in protein and low in fat.

100 g chicken breast contains about 25 g protein, 4 g fat, and 150 calories.

We recommend you to opt for fattier cuts of chicken such as drumstick, thigh, or wings since these contain the maximum calories and thus, will help you to gain weight. 

Since chicken is a versatile food, you can add it to most dishes, including salads, rice, curries, pasta, sandwiches, etc.


5. Red Meat 

Red Meat

Red meat is a good source of fat and protein and helps you put on weight quickly. Moreover, it is packed with creatine, which is a vital amino acid that helps in boosting muscle growth and thus, result in long-term weight gain.

For gaining weight, you must opt for fattier cuts of red meat, such as ribs and steak, etc., since it contains the maximum calories.

100 g steak contains 251 calories, 35 g protein, and around 10 g fat.

You can add red meat to your burgers, curries, rice, pasta, soups, etc.


6. Fatty Fish

Fatty Fish

While fish is an excellent source to lose weight, eating fatty fish can also make you gain weight. As its name implies, fatty fish contain healthy fats, protein, and calories that help you gain weight. Some examples of fatty fish are mackerel, salmon, tuna, and sardine.

The nutritional content of these fishes are:

  • 100 g mackerel contains 25 g fat and 305 calories.
  • 100 g salmon contains 13 g fat and 208 calories.
  • 100 g tuna contains 28 g protein and 132 calories.
  • 100 g sardine contains 17 g fat and 208 calories.


7. Peanut Butter 

Peanut Butter

Peanut butter, as its name implies, is a creamy paste extracted from ground peanuts. It can be a great addition to your diet for gaining weight.

Moreover, it is very rich in fat content, protein, and calories. Just one spoon of peanut butter has 98 calories, 8 g fat, and 3.5 g protein.

You can enjoy peanut butter with your smoothies, milkshakes, curries, desserts, sandwiches, etc.


8. White Potato 

White Potato

White potatoes are high in carbohydrates and calories and thus, are an excellent source to gain weight. Your body converts carbs into glucose to get energy. However, any glucose it doesn’t use is stored as fat, resulting in weight gain.

One regular-sized white potato contains 26 g carbs and 110 calories.

The best part about potatoes is that they are cheap and easy to cook. To incorporate them into your daily diet, you can mash them and eat as a side dish, stir fry them, add them to your curries, or enjoy them baked, etc.


9. Whole Eggs

Whole Eggs

Whole eggs are one of the most popular foods for weight gain and muscle-building. They contain a good amount of healthy fats, proteins, and calories. One large egg contains 78 calories, 5 g fat, and 6 g protein.

People on a weight gain diet and most bodybuilders consider eggs as their go-to food.

You can cook eggs in many ways, such as frying, boiling, scrambling, etc.


Some Additional Weight Gain Tips9 Foods That Will Help You To Gain Healthy Weight

Now that you know which foods to consume for gaining weight, we recommend you to follow these simple and effective tips as well for best results:

  • Begin by calculating your daily calorie intake since you need to consume around 300-500 more calories to put on weight. However, it can differ according to your body type.
  • Eat more frequently and in small portions throughout the day. This will keep you fuller and also prevent you from eating junk foods.
  • Don’t drink water at least 30 minutes before your before meals. Water can make your stomach full and, consequently, make you eat less.
  • Replace your regular black coffee or tea with calorie-rich beverages such as smoothies, milkshakes, and juices. However, if you want to drink tea/coffee, top it with whipped cream to get more calories.
  • Opt for full cream milk over toned milk as it contains more calories.
  • Top your foods with chicken salami, nut butter, seeds, dried fruits, healthy dips, honey, etc., to make them rich in calories.
  • Get enough sleep daily (at least 8-9 hours) since it helps repair your muscles and boost their growth, leading to a healthy weight gain.



1. How much time does it take to gain weight?

The time required to gain weight varies from person to person. It depends on your body type, gender, daily calorie intake, genes, physical activity, etc. However, you can gain around 6.8 kilos for six months if you consume an additional 500 calories daily.


2. Which juice should I drink to gain weight?

Drinking fresh juice extracted from fruits or vegetables will help to provide you with extra calories and consequently result in healthy weight gain. Therefore, we recommend you drink juices such as kale juice, spinach juice, carrot juice and, avocado juice, etc., regularly.


3. Are seeds good for gaining weight?

Not all of them, but some seeds like sunflower seeds, flax seeds, and pumpkin seeds, etc., are packed with polyunsaturated fats. These fats can give you extra calories and lead to healthy weight gain.


4. Which nuts are the most beneficial for gaining weight?

Nuts are loaded with calories and healthy fats. Eating just a handful of nuts daily can help you put on weight quickly. Almonds, Brazil nuts, walnuts, and cashews are the best nuts for gaining weight since they are rich in calories.


You May Also Like To Read:

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By now, we hope you know some foods that will help you in your weight gain journey. Just make sure you incorporate them into your daily diet as soon as possible!

Also, it would be best if you kept in mind that gaining weight is not an easy task. It requires hard work, patience, and dedication since you can’t get the results overnight.

Do you have any other related questions? If yes, we are here to help you! Just type them down in the comment section, and we will reply to you shortly. Eat more, eat right and stay healthy!

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