Gaining weight is often seen as a challenge, especially for those who are genetically predisposed to have a lean body. While most people may think eating junk food is the easiest way to gain weight, this can lead to unhealthy weight gain and host numerous health problems. Worry no more! We have curated a list of nutritious foods that you can add to your daily diet to gain weight quickly and naturally.

1. Nuts and Nut Butter

Nuts and nut butter are great sources of healthy fats, proteins, and fibre. They are also calorie-dense, meaning that a small serving can provide a significant amount of calories. You can eat them as a snack, add them to smoothies or oatmeal or use them as a topping for salads.

2. Milk

Milk contains all the essential nutrients required by the human body. Its rich composition of proteins, calcium, carbohydrates, fats, minerals, and vitamins makes it an excellent source of nutrition. Consuming two glasses of milk daily, either with a meal or before/after a workout session, can help you gain weight effectively.

3. Avocado

Avocados are a rich source of antioxidants, healthy fats, vitamins, and fibre. One large avocado can provide you with 322 calories, 29 grams of healthy fat, and 14 grams of fibre, thus helping you gain weight healthily. You can consume it directly or add it to your smoothies, toasts or sandwiches.

4. Cheese

It is another calorie-dense food rich in protein, calcium, and other nutrients. While cheese can be high in saturated fat, it can still be a healthy addition to your diet if consumed in moderation. Try adding cheese to omelettes, sandwiches, or salads for an easy way to boost your calorie intake.

5. Potatoes 

They are popular and delicious starch-based foods that offer fast and cost-effective weight gain. Potatoes are high in calories that help increase muscle glycogen stores, which ultimately causes weight gain. Additionally, it contains carbs as well as resistant starch that can contribute to the nourishment of your gut bacteria, thereby improving digestion.

6. Rice

Rice is eaten as a staple food in many regions of the country. It is high in carbohydrates, especially brown rice, which contains 76.2g of carbohydrates per 100g serving and higher protein content than other rice varieties. Regular intake of rice (in moderate quantities) is a great way to gain weight faster. 

7. Eggs

For healthy weight gain, your dietician may recommend consuming whole eggs (along with yolk) as they are a rich source of protein, calcium, and healthy fats. Eggs are an easily accessible muscle-building food. 

A number of food items and supplement options can aid in weight gain. However, rather than indulging in excessive amounts of sugary or fatty foods, opt for high-calorie options that provide energy and help build muscle mass. The ideal approach to gaining weight healthily is through a balanced diet and age-appropriate exercise. For a customised diet plan, 

Consult Apollo's Expert Dieticians

 

Medically reviewed by Dr Sonia Bhatt.