Doctors often recommend weight gain for people who have consistently been underweight, which can cause a range of health problems. Bodybuilders and other athletes may also want to gain weight by building muscle.
According to the Centers for Disease Control and Prevention (CDC), the prevalence of underweight adults in the United States aged 20 to 39 fell from 3% to 1.9% between 1988 and 2008.
An underweight person is prone to health problems, including:
- infertility
- developmental delays
- a weakened immune system
- osteoporosis
- an increased risk of complications during surgery
- malnutrition
While gaining weight can be difficult, the following foods can help. They also increase muscle mass and improve overall health.
Foods to Gain Weight Quickly
The following nutrient‑rich foods can help a person gain weight safely and effectively.
1. Milk
Milk provides a mix of fat, carbohydrates, and protein.
It is also an excellent source of vitamins and minerals, including calcium.
Milk’s protein content makes it a good choice for people who want to build muscle.
One study found that after a resistance training workout, drinking skim milk was more effective at helping build muscle than a soy product.
A similar study involving women in resistance training showed better results for those who drank milk after exercising.
For those who want to gain weight, adding milk to their diet throughout the day is a good idea.
2. Protein Shakes
Protein shakes can help people gain weight easily and effectively. A shake is most effective at helping build muscle when consumed shortly after exercise.
However, it’s important to note that prepared smoothies often contain added sugar and other additives that should be avoided. Check the labels carefully.
3. Rice
One cup of rice contains about 200 calories and is also a good source of carbohydrates, which can contribute to weight gain. Many people find it easy to incorporate rice into meals that contain protein and vegetables.
4. Red Meat
Consuming red meat has been shown to help build muscle and gain weight.
Steaks contain both leucine and creatine, nutrients that play an important role in increasing muscle mass. Steaks and other red meats contain both protein and fat, which can contribute to weight gain.
While some people are advised to limit their red meat intake, lean cuts are generally healthier for your heart than fatty cuts.
A study found that adding lean red meat to the diets of 100 women between the ages of 60 and 90 helped them gain weight and increase their strength by 18% while engaging in resistance training.
5. Nuts and Nut Butter
Eating nuts regularly can help a person gain weight safely. Nuts are excellent snacks and can be added to many foods, including salads. Raw or roasted nuts offer the greatest health benefits.
Nut butters made without added sugar or hydrogenated oils can also be helpful. The only ingredient in these butters should be the nuts themselves.
6. Whole Wheat Bread
Whole wheat bread contains complex carbohydrates and seeds that can promote weight gain.
This bread contains complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.
7. Other Starches
Starches help some of the foods mentioned to improve muscle growth and weight gain. They add bulk to foods to increase the number of calories consumed.
Other starchy foods include:
- potatoes
- corn
- quinoa
- buckwheat
- beans
- squash
- oats
- legumes
- winter tubers
- sweet potatoes
- pasta
- whole grains
- whole wheat bread
- cereal bars
In addition to providing calories, starches supply energy in the form of glucose. Glucose is stored in the body as glycogen. Research indicates that glycogen can improve performance and energy during exercise.
8. Protein Supplements
Athletes who want to gain weight often use protein supplements to increase muscle mass, in combination with resistance training.
9. Salmon
Salmon is rich in healthy fats, omega‑3 fatty acids, and protein.
Six ounces of salmon contain approximately 240 calories and are high in healthy fat, making it a good choice for those who want to gain weight.
It also contains many nutrients, including omega‑3 fatty acids and protein.
10. Dried Fruit
Dried fruit is rich in nutrients and calories; a quarter cup of dried cranberries contains about 130 calories.
Many people prefer to eat dried pineapple, cherries, or apples.
11. Avocados
Avocados are rich in calories and fat, as well as vitamins and minerals.
12. Dark Chocolate
Dark chocolate is a food high in fat and calories. It also contains antioxidants.
If a person wants to gain weight, they should choose chocolate that has at least 70% cacao.
13. Cereal Bars
Cereal bars provide the vitamins and minerals found in cereal in a more convenient form.
You should select bars that contain whole grains, nuts, and fruit.
Avoid those with a lot of sugar.
14. Whole Grains
Many cereals are fortified with vitamins and minerals.
However, some contain a lot of sugar and few complex carbohydrates. These are the ones you should avoid.
Instead, choose cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients like fiber and antioxidants.
15. Eggs
Eggs are a good source of protein, healthy fat, and other nutrients. The yolk has most of these nutrients.
16. Fats and Oils
Oils, such as those derived from olives and avocados, contribute calories and heart‑healthy unsaturated fats. One tablespoon of olive oil contains approximately 120 calories.
17. Cheese
Cheese is a good source of fat, protein, calcium, and calories. If a person wants to gain weight, they should choose full‑fat cheeses.
18. Yogurt
Full‑fat yogurt also provides protein and nutrients. Avoid flavored and low‑fat yogurts, as they usually contain added sugar.
You can flavor your yogurt with fruit or nuts.
19. Pasta
Pasta provides a calorie‑dense, carbohydrate‑rich route for healthy weight gain.
Avoid bleached pasta and opt for whole‑grain varieties.
To Remember:
The foods mentioned here can help you increase your calorie intake in a healthy way. This will help you gain weight safely and efficiently.