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Ideal diet for Weight Gain

Ideal diet for Weight Gain

There are millions of people in the world who struggle to have a perfect weight. Some underweight people face ridicule and are stigmatized for being skinny or thin. Although the cause of thinness might be genetic, some steps can be taken by the individual to gain weight healthily. There are specific foods that if consumed in proper quantities can increase the weight of an individual without any notable side effects.

Problems of being underweight

Underweight people usually have a low sense of self-esteem and have several risk factors than people having the correct weight and Body Mass Index. An underweight individual may become vulnerable to several health problems like infertility, osteoporosis, malnutrition, surgical complications, and generally have a weaker immune system. Therefore, it is important to gain weight and become a healthy individual and simultaneously reduce the chances of such ailments.


This is one of the cheapest weight-gaining food widely available on the market. Milk naturally has a balanced combination of fat, protein, carbohydrates, and calcium along with minerals and vitamins. There is a combination of milk products like milk smoothies which healthily increase weight. For instance, one can have a cup of protein in whole milk along with teaspoons of honey and vanilla. Both casein and whey protein are abundantly found in milk. Therefore, while training one can have a whole glass of milk with snacks and meals.

Protein shakes

Protein shakes not just help in weight gain but are also very nutritious. Moreover, it comes in several exciting flavors to suit the taste buds of various individuals. Chocolate banana nut shake includes the use of bananas, whey protein, and nut butter. The Vanilla berry shake includes both mixed berries, a high cup of protein, and Greek yogurt. Chocolate hazelnut shake, hazelnut butter, and avocado include chocolate milk. Similarly, there are vanilla blueberry shakes, super green shakes, and caramel apple shakes. There is a popular misconception about whey protein is unsafe and unhealthy. Research suggests otherwise, and it has been found that whey protein is rich in all kinds of essential amino acids.


This is perhaps the oldest and most convenient way to gain weight. If an underweight individual consumes just one cup of rice, then approximately 204 calories and 44 grams of carbohydrates can be gained. The combination of rice with cheese, butter, scrambled eggs, peanuts, cashews, etc. can also help increase the weight. There are several rice dishes if consumed regularly can increase weight. For example, chicken curry with wild rice, and certain Chinese delicacies such as vegetable tofu fried rice are known for increasing weight.

Nut butter and nuts

Almonds, cashews, and peanuts can help in gaining weight. It is estimated that only a small handful of almonds contain 170 calories. Nuts are extremely high in calorific value and if combined with any other meal are simply going to boost the weight of an individual. Peanut butter smoothie is a popular nut butter dish having over 270 calories. It is advisable to avoid mixing extra sugar and oil with nut butter and nuts.

Starches and potatoes

Starches and potatoes have a high amount of carbohydrates and are easily affordable to the masses. The other common sources of high-calorie carbohydrates include corn, quinoa, oats, sweet potatoes, potatoes, beans, winter root vegetables, buckwheat, and squash. These foods have a high amount of glycogen for gaining weight. These high-carb foods can be made more delicious by adding sour cream to potatoes. Healthy fats like avocado and olive oil can be used for roasting vegetables. Soya milk can also be used in oatmeal for increasing the content of carbohydrates.

Red meat consumption

Bovine meat and pork meat are the two most commonly available red meat in the world. Red meat is undoubtedly helpful in gaining weight and also contributes to building muscle. Red meat like pork and beef has large amounts of fat and protein that play an important role in building body mass. However, red meat should not be overconsumed as it leads to heart diseases.

Oily fish and salmon consumption

Fish especially those which are rich in Omega 3 fatty acids are ideal food for weight gain. This may include pomfret, salmon, tuna, and mackerel. For example, only 170 grams of fillet of salmon offer 250 calories and also has an abundant amount of fat and protein. The best thing about oily fish delicacies is that they can be baked, grilled, sauteed, smoked, and poached.

Dried fruit

Dried fruits naturally have a high sugar content and are useful in weight gain. Many such dried fruits are rich in vitamins, minerals, and fibers. Dates are nutritious and also mix well with other weight-gaining food products like yogurt. By consuming dried fruits regularly, one can rest assured of antioxidants. These can be supplemented with the help of cream cheese, butter, quinoa, and cooked rice.

Whole grain bread

Whole-grain bread is rich in carbohydrates and one can easily have a balanced meal by having eggs, cheese, and meat along with it. In case one is wanting a healthier variant, then Ezekiel bread can be tried out too. Sandwiches are one of the best and most versatile foods for weight gain and a large range of high-calorie foods can be added with them including veggies, avocado, cheese, meats, and more. Sourdough bread is also increasingly popular since it feeds gut bacteria. This bread is also good for strengthening the immune system.


Eggs are of the cheapest sources of protein and are ideal for weight gain. Chicken eggs, duck eggs, and quail eggs are not just rich in protein but also have adequate quantities of minerals and vitamins. These eggs can be used in several delicacies or can be consumed after boiling them. One duck raw egg contains approximately 74 calories and it is crucial to consume the whole egg including the yolk because it is rich in minerals. However, if one is allergic to eggs, then other safer alternatives can be tried out.