What to eat to gain weight fast? The 10 best healthy foods.

What to eat to gain weight fast – Being underweight imposes many problems on your health and fitness. Let me tell you, Gaining weight is really simple. But the thing is, you need to do it correctly.

You can gain weight by eating processed foods like burgers, pastries, fried foods, and bakery items. This kind of gaining weight is unhealthy and is not recommended for anyone.

Now, What to eat to gain weight fast? You might have the same question. All your questions are covered. Scroll down for weight gain foods list.

for weight gain foods list

According to recent studies of 2020, around 39% of adults in the world are either overweight or obese. Being overweight or obese is bad for your health.

On the internet, People talk about difficulties in losing weight. But, there are also people facing the quite opposite problem i.e., gaining weight.

Gaining weight is also as difficult as losing for some people, Ectomorphs mostly. Being underweight is also as bad as being obese.

Before scrolling for weight gain foods list and knowing about what to eat to gain weight fast, let’s understand what does being underweight means.

Are you underweight? How to find it.

I’m sure that you’ve heard the terms underweight and overweight. Now, what do these terms actually mean?

Being underweight means you’re below the weight required according to your height and weight for optimal health. And being overweight is opposite to it, above the weight required according to your height and weight.

In other terms, being underweight means, your BMI is below 18.5 on the BMI scale. And above 30 refers to overweight.

Use this BMI calculator to find whether you’re under or overweight.

Now, you must note that BMI just looks after your height and weight. It doesn’t take your muscle mass into count. Hence, it may not be an accurate measure of your health.

Reasons for being underweight

  • There are many reasons for your dropping weight on the scale. Here I listed some of the common causes.
  • Some people are naturally skinny. They acquire this through genetics.
  • Mental problems like Anxiety, stress and depression are also responsible for being underweight.
  • Problems related to stomach such as nausea, diarrhea, etc.
  • Thyroid problems may also affect your weight on the scale.

The wait for weight gain foods list is over.

What to eat to gain weight fast?

The answer to this question “What to eat to gain weight fast?” is as follows. The secret of gaining weight is you have to eat more calories than required by the body. In simple terms, you have to increase your calorie intake. This is really important to achieve your weight goal and to improve your fitness performance.

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A calorie surplus by adding certain foods to your diet can make your weight gain process very easy and effective. Here is the answer to your question “What to eat to gain weight fast?”

What to eat to gain weight fast

Scroll for weight gain foods list and try adding them to your diet. The weight gain foods mentioned in this article are easily available in India and other countries as well.

1. Milk

Milk is the first and important weight-gaining food for a reason. Milk is rich in vital vitamins and minerals that are required by the body. Milk also has a good balance of macronutrients i.e., protein, carbs, and fats.

Milk is especially known for its calcium content. The calcium and other minerals in milk promote proper bone growth.

You might also know that whey protein is made from milk. Milk is a combination of both casein protein and whey protein. That means it is rich in both slow-digesting and fast-digesting protein.

Milk combined with proper weight training promotes muscle growth. You should always consider adding milk to your diet.

2. Green moong

Green moong is also referred to as mung beans. The cost of green moong is very cheap in the Indian market. Hence, it is considered the cheapest Protein source in India.

Green moong is a nutrient-dense food. That means, other than protein, green moong is also rich in carbs.

Green moong consists of around 24-25% protein and 55% of carbs.

It is also rich in fiber and helps in maintaining gut health and digestion. Overconsumption has reverse effects.

3. Rice

Cooked rice is rich in carbs that promote weight gain. There are many controversies between white rice and brown rice.

Both white and brown rice are rich in carbs and are mostly similar. However, there are very small differences are there. Click to know the difference between white rice and brown rice.

Rice is the staple in India and many of the countries out there in the world. The cost of rice is very low and is convenient in most countries.

100 grams of cooked white rice has around 22-27 grams of carbs and very little fat. This helps promote healthy weight gain.

Some people believe that consuming white rice makes them fat and that’s a misconception.  Anything eating in proper quantities will not make you fat.

4. Almonds

Almonds are calorie-dense nuts. 100 grams of almonds consists of around 570 calories. There are several health benefits of almonds are there. They are a rich source of healthy fats and protein.

The protein in almonds promotes muscle growth and the healthy fats in almonds are helpful in proper cell function and metabolic activities.

Almonds are also a good source of fiber. A 30 grams serving provides around 15% of the daily fiber requirement.

Not only almonds, all the buts, and nut butter are perfect choices if you are looking to gain weight.

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5. Dark chocolate

Yes, you heard it right. Dark chocolates contain 60-70% of cacao (it is the seed from which chocolate is made) and are high in calories.

A 100 grams of dark chocolate provides around 600 calories. Dark chocolate is rich in micronutrients and antioxidants.

You can eat dark chocolate in many ways. You can consume it directly or you can garnish your morning oatmeal or cereals with dark chocolate. This way you can increase the taste and calories as well.

6. Whole eggs

Either you want to lose fat or gain muscle, the whole egg comes into play. Whole eggs are rich in healthy fats and quality protein.

Eggs are one of the easily available food sources in the world. One large egg consists of 72 calories with 5 grams of healthy fats and 6 grams of quality eggs.

There is no limit on eating whole eggs as long as you don’t have an intolerance to them. Adding whole eggs to your diet is actually a good choice to consider.

It is suggested to consume eggs as a whole. Because the yolk is the nutritious part of the egg. All the vitamins and minerals are present in the yolk itself. The outer white layer of the egg is a lean protein source.

7. Whole wheat bread

Whole wheat bread is commonly consumed as a breakfast or a snack meal and that’s a good choice. If you want to increase overall calories in your diet, then adding 4 slices (100 grams) of brown bread is beneficial.

Whole wheat bread is easily available in the supermarkets out there. A 100 grams of whole wheat bread contains around 50 grams of carbs, 10 grams of protein, and 3.5 grams of fats making it perfect for a big meal.

8. Milk products

Like milk, milk products are also rich in calories. If you want to gain weight, adding milk products like paneer, cheese, and ghee to your diet will aid your weight gaining efforts.

You can consume it as a cooked curry or you can make a sandwich with it which is a perfect snack option.

Cheese and ghee are rich in saturated fats. Hence, consuming in moderation is suggested.

9. Potatoes and other starches

Starchy foods like potatoes are easy and cost-effective ways to add calories to your diet.

Potatoes and other starchy foods like oats, corn, sweet potato, and quinoa add extra calories to your diet. These starchy foods also increase your glycogen stores.

Glycogen is the fuel source for physical activities. These starchy foods, if consumed as a pre-workout meal, supplies energy throughout the workouts.

10. Bananas and fruits are high in GI

GI refers to the glycemic index. The glycemic index (GI) is a value used to measure how many specific foods increase blood sugar levels. GI is divided into three types: low GI, medium GI, and high GI.

Low GI refers to foods that digest slowly. Medium and High GI refers to the foods that digest at a medium pace and quickly.

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If you want to gain weight, eating more calories, increasing meal frequency is important. In that case, eating fruits that are high in GI helps you a lot.

Bananas are rich in simple carbs and also rich in the mineral potassium. They are convenient on the go snack and can be added to oatmeal, sandwiches, etc


What foods to eat to gain weight?

Being underweight is not healthy. To gain weight, You should eat in surplus. Adding calorie-dense foods to your diet makes your weight gaining goal easy and effective.
Here are some of the foods:
1. Whole Eggs
2. Banana
3. Potatoes and other starches
4. Milk and its products
5. Mung beans
6. Brown bread
7. Nuts and Nut butter and the list goes on.

I’m eating more but not gaining weight. why?

You might be eating less dense foods and fewer times a day. What you have to do is, have to know your TDEE depending on your daily activity and then surplus the calories to 300-500. Split them in 5-6 meals a day. Most importantly, choose foods wisely. Read this article for more.

What are the tips to gain weight?

  • Firstly, a caloric surplus is key.
  • Weight training helps you build lean muscle.
  • Eat enough protein because proteins are the building blocks of the body.
  • Most importantly, Sleep.
  • Sleep is important for bodily functions to happen.
  • Do less cardio.
  • Tips to gain weight

    What are the best workouts to gain weight?

    To gain lean muscle mass or to improve strength, you must focus on compound workouts like pushups, bench press, deadlifts, barbell squats, pullups, and more.

    How to gain weight in one month?

    Being underweight imposes many problems on your health and fitness. Let me tell you, Gaining weight is really simple. But the thing is, you need to do it correctly.

    You can gain weight by eating processed foods like burgers, pastries, fried foods, and bakery items. This kind of gaining weight is unhealthy and is not recommended for anyone.

    The conclusion

    There are many reasons for being underweight as mentioned in this post. Gaining weight in an unhealthy way is simple and probably has its effects on your health and fitness. Healthily gaining weight and muscle mass is complicated and requires much attention.

    The weight-gaining foods list mentioned in this post along with caloric surplus will help you to reach your weight goal as quickly as possible.

    I hope this article(what to eat to gain weight fast) is helpful for you. I’d love to know your opinion and queries about this blog post in the comment section below.

    Share this article with your friends who are looking for weight gain foods list and searching for what to eat to gain weight fast.

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    Mujja Saikumar, founder of The Muscly Advisor is an Aeronautical engineering graduate formed an obsession with fitness and helping people to clear all the health and fitness-related doubts through Blogs, videos, and social media. Instagram | Facebook | Twitter

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