30 Best Foods for Quick Weight Gain
Gaining weight for some people might be real work just as losing weight is for others. However, there are some Best Foods for Quick Weight Gain on the market. Just as obesity is a condition that poses health risks to individuals, being underweight also has its health risks. Some of these include
Risks of Being Underweight
Osteoporosis
Fatigue
Infertility
Slow growth
Irregular menstruation
Premature birth
Anaemia
Skin and hair problems
Teeth problems
Low immune system
Increased risk of complication during surgery
Being underweight can be determined using the calculation of one’s Body mass index BMI. It is a calculating tool that determines if one is underweight, a healthy weight, or overweight. BMI calculates by comparing one’s weight to one’s height.
For instance, an 85kg individual may not be overweight if they are very tall, but they could be overweight if they are very short.
Adding certain foods to your diet regimen, which best foods for weight gain, can make an underweight person gain weight quickly.
In this article, we shall be discussing the thirty best foods for weight gain.
30 Best Foods for Quick Weight Gain
Whole milk
Whole milk is one of the best foods for weight gain. It contains protein, vitamins, minerals, carbohydrates, and fat. To use it as a weight gainer, drink one or two cups with your meal, as a snack, or after a workout.
Rice
Rice is a suitable low-cost food to help you gain weight. One cup of cooked white rice contains 204 calories and 44 grams of carbohydrate. Rice is also calorie-dense, which means you can easily get a huge amount of carbohydrates and calories from a single serving. This helps you eat more especially if you have a poor appetite.
You can cook your rice in combination with other proteins like beef, egg, chicken, and turkey. You can also add vegetables to your rice to make it more nutritious.
Fruit juices
Drinking fruit juices regularly can contribute to the consumption of excess calories which could lead to weight gain. Most fruit juices are high in sugar and calories.
Dried fruits
Since dried fruits are smaller than fresh fruits, it is easy to consume much of them, and since it is loaded with sugar and calories, it can lead to weight gain.
Protein shakes
Protein shakes can help one gain weight easily. It also helps to build muscle when taken after a workout.
Red meat
Red meat is one of the best foods for weight gain. Red meat contains protein and fats, which boosts weight gain.
Nuts
Nuts contain a huge amount of calories per serving. About eighteen cashew nuts can provide about 160 calories. Brazil nuts provide about 190 calories in about seven nuts.
Nuts contain polyunsaturated fats that offer healthy calories to your diet. Hence, nuts like pumpkin seeds, walnuts, cashews, sunflower seeds, flax seeds, and almonds, should be eaten.
Avocado
Avocado is one of the best foods for weight gain. It is rich in fats and calories. An average Avocado contains about 300 calories and 31 gms of fat. More so, the fat in Avocado is monosaturated, hence it is healthy for the heart.
Eating an Avocado daily can make you gain weight fast. Avocado can be eaten wholly, used in making a salad, added to an omelet or sandwich.
Potatoes
Potatoes are rich in carbohydrates and complex sugars, hence they are ideal for weight gain. Potatoes can be boiled, fried, grilled, and baked.
10. Banana
Banana is a fruit that contributes to weight gain. An average-sized banana contains 105 calories and 27g of carbohydrates. You can eat Banana with a cup of milk and a few nuts for a wholesome weight-gaining meal.
11. Cheese
Cheese is one of the best foods for weight gain. It is a milk product and rich in calories. It is full of protein and calcium. Eating cheese can make you gain more muscle and strengthen your bones.
12. Pasta
Pasta can contribute to weight gain. Mix your pasta with protein-rich foods like beef, chicken, and turkey and you have a power meal for weight gain.
13. Beans
Bean is a rich source of protein, hence one of the Best Foods That Make You Taller Fast, which helps in building muscle mass. Beans are an ideal weight gain food for vegetarians. It also controls blood pressure and cholesterol levels
14. Dark chocolate
Dark chocolate is an ideal weight gain food. It is rich in calories and antioxidants. Dark chocolate can be added to smoothies, protein shakes, sandwiches and milk.
15. Salmon and oily fish
Salmon and oily fishes are important foods for weight gain. You can prepare salmon by boiling, frying, steaming, sauteing, poaching, baking, roasting, and grilling.
16. Whole grain bread
This is another weight gaining food. This is especially true when eaten with a good protein source like milk, egg, beef, and fish.
17. Whole eggs
Eggs are foods that help you gain weight fast. Each large raw egg contains about 74 calories. You can easily eat three eggs per day if you wish. Eggs can be cooked by boiling, scrambling, poaching, baking, and frying.
18. Full fat yoghurt
Yoghurt is another healthy and weight gaining snack. A six-ounce serving will give 165 calories and 15 grams of protein.
Chicken thighs
Chicken thighs are rich in calories. They provide 475 calories per roasted thigh. They are delicious and help to gain weight. They can be eaten as a snack, combined with rice and other foods.
20. Yam
Yams are one of the best foods for weight gain. A cup of yams will give 177 calories. They can be boiled, roasted, baked, or made into porridge.
21. Ripe plantain
Ripe plantain is an ideal food for weight gain. A cup of ripe plantain will give 399 calories. They are rich in carbohydrates. They can be eaten with beans, rice and eaten as snacks.
22. Healthy oils
Oils like olive oil, coconut oil, canola oil, and palm oil help to gain weight fast when added to one’s diet regularly. They also contain healthy fats and can be added to varieties of food.
23. Honey
Honey is a food that can cause weight gain. A tablespoon of honey contains about 64 calories. It can be added to tea, coffee, milkshakes, and cereals.
24. Butter
Butter is ideal for weight gain. A teaspoon of butter will give 33 calories. It can be spread on bread and toast, used in baking, and melted into vegetables and pasta.
25. Cereal bars
Cereal bars are calorie-rich foods that aid weight gain. Most bars contain between 150-and 200 calories. You can combine cereal bars with proteins such as milk, yogurt, eggs, or a protein shake.
26. Protein Supplements
Protein supplements help to gain weight, especially for athletes and bodybuilders. They are made into protein smoothies, especially for breakfast.
27. Sports Drinks
Sports drinks contain lots of calories and sugars and assist in gaining weight.
28. Granola
Granola can cause weight gain as it is loaded with calories from added fats and sugars. Granola is full of sugar additives that can cause sugar cravings all through the day.
29Noodles
Noodles are calorie-dense, delicious foods that can cause weight gain. They are cooked with vegetables to provide additional vitamins and minerals.
30. Ice cream
Ice cream is a delicious snack that is dense in calories. It contains a huge amount of carbohydrates, fats, potassium, calcium, phosphorus, and vitamin A. A cup of ice cream contains 207 calories. Eating ice cream regularly can lead to weight gain.
Conclusion
These are some of the best foods for weight gain. They are ideal for underweight individuals to increase in their weight and contain other nutrients that help keep the body healthy. Consult your physician or dietitian before you indulge yourself in foods for weight gain.
