20 Best Weight Gain Foods List

About 30 % of the world population is overweight, but do you know that around 8% of the world's population is underweight as well? Being underweight can cause serious health problems than being overweight. This categorization is done on the basis of body mass index or BMI. If a person has a BMI value of less than 18.5, he or she is considered underweight. 

Being underweight can create serious health issues like weakening of the immune system and several nutrient deficiencies. Today we will talk about foods which can help us to gain weight. You can save and refer to this weight gain foods list and include them in your diet plan as and when required.

Weight Gain Foods List

A solution to being underweight seems simple like eating more calories than you lose, but it's not. It is true that eating a lot of junk food adds weight to your body. However, it doesn't mean that we should start eating a lot of junk food as it can lead to other serious problems like heart diseases due to unhealthy saturated fats and sugar. 

Let us talk about the foods which can help us to gain weight without causing other health problems. 

The first one is nuts. Nuts like Almond, Walnuts, Peanuts are healthy ways of gaining weight as they are having a lot of calories and are not harmful to the body. Also, they can be stored for a long time and can be consumed anywhere. Especially, Almonds are best for gaining weight. 

Milk provides a balanced amount of proteins, carbs, and fats. It's also an excellent source of calcium. The protein content in 100 ml is approx 3.6 grams. This means if you drink a glass of milk (250 ml), you can easily get yourself 9 grams of protein.

This is one of the best options to gain weight fast by taking more calories at once in a mass gainer shake. You can prepare a healthy calorie-dense best weight gainer shakes by adding simple items like milk, banana, oats, peanut butter, and whey protein. Whey proteins can be very effective for gaining weight, especially when combined with exercise and proper rest. 

Next in the list is high protein breakfast with eggs and oatmeal. An egg is obviously one of the best sources of protein which can be very beneficial if taken in the recommended amount. A whole egg provides 6 grams protein approx. You can also take cereals like cornflakes, oats, multigrain, etc with milk in the morning to gain weight. 

Rice is a very good source of carbs which play a significant role in adding weight to our body. We can gain or lose weight just by moderating the carbs in our daily diet routine. 100 grams rice contains around 111 calories which seems to be a good option for weight gain diet plan.

High in protein and healthy fats, peanut butter for weight gain is one of the best options. You can consume it in a sandwich or in a smoothie as you prefer. I would suggest going for natural peanut butter (no added sugar) which is easily available nowadays online. 

Whole grain bread is next in our weight gain foods list. It provides a good source of complex carbs and can help to provide energy to the body slowly. Complex carbs have a benefit over regular carbs that they get absorbed slowly by the body and do not get deposited as fat.

Weight Gain Foods List

Include some of these in your diet:
  • Corn
  • Potatoes
  • Beans
  • Sweet Potatoes
  • Cereal / Protein Bars 
  • Pasta

Surprisingly, this option is going to catch your attention! Yes, you read it right. You can also treat yourself with dark chocolates to gain weight. They contain antioxidants and are also high in fat leading to quick weight gain.

You can go for full-fat cheese which is rich in proteins and fats. Use cheese slices in your sandwiches or cheese cubes in your omelets as you like. 

You can consume full-fat yogurt in your diet after or in between meals. For adding some extra calories, sprinkle some nuts and cut fruits on top of your yogurt to make it taste even better.

Next in the list is avocado. Avocados are nutritious foods with healthy monounsaturated fats and can be very helpful in a weight gain diet. It can be included in a regular diet to gain weight.

You can add healthy oils like olive oil in your diet. It will provide you with a bunch of calories and thus help you with your fitness goal. Add it as a cooking oil of your diet plan.

It is important to know what we should eat to gain weight, but more important to know what we should not do to gain weight as the wrong diet can cause other serious health problems. 
  • Foods high in sugar must be avoided. 
  • Avoid processed high sugar cereals. 
  • Food only with fat content but of little or no nutritional value must be avoided. 
  • Potato chips, ice cream, french fries never make a place in weight gain diet chart.
  • Processed meat and noodles must be avoided. 

To sum up, if we only take foods rich in fats and little nutritional value, we will start feeling sick, tired, unable to sleep, or work after a few days. People always ask how to gain weight fast in 1 week. There is no magic trick to do this. You have to just follow the basic tips and include these things in your diet routine to see the results.

Weight Gain Foods List

So, gaining weight healthy way is the best option and you can do it by referring to this weight gain food list. Be informed and be safe. Please share your views in the comments. Also, do not forget to share this article with your friends and family. See you in my next post. Till then take care, Goodbye!

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