How to gain weight: A person may safely and swiftly acquire weight by eating certain kinds of food. These consist of foods high in protein, healthy fats, and whole carbs.
Those who are underweight may be advised by a physician to try gaining weight. Gaining weight gradually is the most sustainable approach. Gaining weight quickly might be difficult to maintain.
A doctor should be consulted first by anyone who wants to gain weight quickly. Unexpected weight loss or trouble gaining weight can occasionally be signs of a serious underlying medical issue that requires medical attention.
Discover which meals can safely aid in weight growth by reading on.
Carbohydrates (How to gain weight)
Those who are underweight may be advised by a physician to try gaining weight. Gaining weight gradually is the most sustainable approach. Gaining weight quickly might be difficult to maintain.
A doctor should be consulted first by anyone who wants to gain weight quickly. Unexpected weight loss or trouble gaining weight can occasionally be signs of a serious underlying medical issue that requires medical attention.
Discover which meals can safely aid in weight growth by reading on.
Rice
Carbohydrate content is high in rice. For instance, a 100-g portion of raw brown rice has 76.7 grams (g)Trusted Source. Compared to other varieties of rice, this one has more protein. Additionally, a 100-g piece has 368 calories.
While there is some protein in both white and brown rice, it can be served with other meals, like meat or beans, to increase the protein and calorie content.
Whole grain bread
Compared to white bread, whole grain bread has more protein and complex carbs.
Bread can have its calorie content increased by topping it with a high-protein item, such as avocado or nut butter. Additionally, they can make sandwiches with nutrient-dense foods.
Whole grain cereals
Whole-grain cereals include things like rice, oats, wheat, and barley.. Individual whole grains can be purchased, and they can be combined and served with milk or yogurt at home. Or they might purchase cereal bars or premixed cereals.
While some of these cereals include considerable levels of added sugar, the manufacturers may have added extra vitamins and minerals. It is crucial to constantly read the label because of this.
Dried fruits
Fruit sugar called fructose is present in dried fruits. They can be added to meals to increase their calorie content and as a natural sweetener.
For instance, dried apricots can be added to yogurt, dates can be used to sweeten cereals or oatmeal, and dried fruits can be blended into smoothies. Additionally, some dried fruits are delicious in salads and some prepared dishes, including tagines.
Dark chocolate
Cocoa beans, the source of chocolate, are quite heavy in carbs. When compared to milk chocolate, black chocolate often has a higher cocoa content and less sugar. It therefore contains a higher concentration of the cocoa bean’s antioxidants.
Higher cacao content products will offer the greatest advantages, according to Trusted Source.
Tossing some cacao powder or nibs on top of a dish is a quick and easy way to add more flavor and calories.
Other starches
- potato
- pasta
- sweet potato
- squash
- corn
- legumes, such as beans and chickpeas
Glucose, which the body stores as glycogen, is abundant in starches. Glycogen is a crucial resource. Reliable energy source for working out.
Protein (How to gain weight)
Everyone should consume enough protein since it aids in the development and maintenance of muscle. Several reliable sources are as follows:
Salmon
Omega-3 fatty acids, which are found in salmon, are among the good fats and proteins that support the functioning of the brain and eyes.
Eggs
Eggs are rich in good fat and protein. Additionally, they contain a lot of choline, an essential ingredient. Reliable source for brain health and has a significant impact on the development of the fetus.
Protein shakes
A quick and easy approach to up your protein intake without consuming more whole foods is with protein drinks. They can also help folks who need to gain weight but don’t have a big appetite, as well as vegetarians and vegans.
Depending on the brand, protein shakes include different amounts of protein. To select the one that is best for them, people might read the label or consult a dietician. The dietician will probably suggest locating one with less added sugar.
Protein supplements
To obtain more protein, people can supplement their diet with protein supplements. Drinks and protein bars are a couple of examples.
Additionally, consuming more calories or fulfilling higher protein requirements during pregnancy might be facilitated by these goods. The greatest product for someone looking to monitor their protein and calorie intake should be selected after reading the nutritional labels of the various items.
Dairy (How to gain weight)
In addition to being high in calories, dairy products can also include healthy minerals like calcium and protein.
Milk
Milk is a high-calorie food that is high in protein, carbs, and calcium. About 122 calories are contained in a cup of 2%-fat milk. Trusted Source.
Milk’s high protein level makes it a great option for anyone looking to gain muscle, and its calcium content is beneficial for those who are worried about osteoporosis or low bone density.
Cheese
Cheese is another high-calorie dairy product. It also contains protein and calcium. Depending on the type of cheese and the manufacturing process, the precise nutritional value will vary.
As an illustration, aged cheeses typically have more fat than carbohydrates in their calories.
People should read the label to make sure they are not consuming excessive amounts of sodium daily as cheese can have a high sodium content.
Yogurt
Yogurt with whole milk is an excellent source of protein and calories. Since flavored yogurts might contain a lot of sugar, it is preferable to choose plain or Greek yogurt.
Yogurt can be organically flavored with honey, fruit, almonds, or unsweetened cocoa powder.
Unsaturated fats (How to gain weight)
Unsaturated fats are good for you when consumed in moderation since they lower LDL (bad) cholesterol and lower your chance of heart disease. They’re an excellent complement to any diet plan for weight gain because they’re also packed with calories.
Olive oil
Olive oil is strong in monounsaturated fats, a kind of unsaturated fat, and low in calories.
About 120 calories are included in a 15-milliliter serving of olive oil. Trusted Source, thus a modest quantity added to salads, pasta, and other dishes each day might increase calorie consumption.
Since olive oil does contain some saturated fat, it’s critical to include it in a balanced diet.
Nuts and seeds
Not only do nuts and seeds offer a considerable amount of unsaturated fat, but they are high in calories. As an illustration, 20 g of almond butter contains 129 calories. Magnesium and calcium, as well as dependable sources.
Avocados
Unsaturated fat is naturally found in avocados and avocado oil. Vitamins and minerals like potassium, magnesium, and folate are also abundant in whole avocados (Trusted Source).
When adding avocado to salads, sandwiches, and smoothies, one can dramatically enhance the calorie content of the dish.
During pregnancy (How to gain weight)
During pregnancy, a person of moderate body weight before getting pregnant needs 2,200–2,900 calories per day. This adds up to several hundred more calories a day for many people.
During pregnancy, a person must additionally eat at least 1.2 grams of protein (Trusted Source) per kilogram of body weight each day. This implies that a person should prioritize eating foods high in protein and nutrients.
Among the choices are:
- consuming grilled fish and extra meat
- consuming or consuming pasteurized full-fat dairy products
- attempting to consume protein shakes
- consuming high-protein dips like hummus
For toddlers ( How to gain weight)
If a parent or caregiver is worried about their child’s weight, they should consult a pediatrician before making any significant dietary adjustments. If the physician suggests trying to gain more weight, patients can attempt:
- Whole-fat foods: Toddlers should be fed full milk, entire yogurt, or other whole-fat foods by their parents or other caretakers rather than reduced-fat alternatives..
- Energy-dense snacks: Even in tiny servings, foods like avocado, bananas, and cheese are high in calories.
- Dips and sauces: Vegetables and sandwiches can easily be topped with high-calorie dips like guacamole, hummus, or bean dips.
- Smoothies and shakes: Drinks can be a useful approach to increase calorie intake without increasing the amount of food consumed at meals. The child’s favorite fruits can be paired with yogurt, nut butter, or seeds by parents and other adults.
Summary
A focus on nutrient-dense, body-supporting foods is necessary for healthy weight growth. A person can fulfill their goal of reaching a larger weight by consuming a wide variety of foods, even though it may take some time.
Consult a physician or dietitian to determine the best course of action for achieving your health goals before making any significant dietary changes. Not everyone should use the same weight gain techniques.
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