Healthy foods that make you gain weight fast—that don't affect health

Healthy weight gain foods

A person is considered underweight if his body weight is 15 to 20 percent less than normal for age and height. Underweight people have a BMI of less than 18.5. There is no alternative to consuming nutritious food to achieve normal body weight. Because healthy food plays an important role in replenishing and growing the body.

This article discusses in detail some healthy foods that can help you gain weight faster. Also, read the paragraph till the end to learn some weight gain tips.

Eating healthy foods will help you gain weight faster

Homemade protein smoothies

Protein smoothies are very nutritious food and help to gain weight fast. Smoothies are made by mixing different fruits, nuts, milk, and chocolate.

  • Chocolate, banana, and almond smoothie: 1 ripe banana, 1 tablespoon chocolate, 1 tablespoon peanut butter.
  • Apple, yogurt, and sugar smoothie: 1 apple, 1 cup of yogurt, 1 teaspoon of sugar or honey.
  • Chocolate, milk, and avocado smoothie: 1 tablespoon chocolate, 1 cup milk, 1 avocado.
  • Grapes, sour yogurt, milk, and sugar smoothie: 1 cup grapes, 1 cup yogurt, 1 cup milk, 1 teaspoon sugar or honey.

Rice is our staple food

The staple food of our country is rice which is basically a carbohydrate food. Calories are quickly supplied to the body after eating rice. Eating rice with curries, pulses, vegetables, and eggs or cooking khichuri with rice will help you gain weight quickly.

If they are not suffering from diabetes, they can eat a lot of rice to gain weight. However, diabetics should not eat too much rice. Because it will increase the blood sugar level of the body.

Potato is our daily curry

One of the most readily available vegetables is potato which can be easily made into a bharta apart from being added to various curries. Potatoes are rich in carbohydrates along with beneficial fiber and minerals for the body.

There is another type of potato that can be boiled and eaten directly rather than as a curry. It is called sweet potato which is rich in carbohydrates along with various nutrients. Sweet potato helps to increase body weight and prevent various complex diseases.

Fruits that we eat almost

Healthy and nutritious foods for weight gain are fruits and fruit juices. Fruits contain a lot of fructose which provides quick calories and helps in weight gain. If you don't like to eat fruit, you can make fruit juice and eat it. The most caloric fruits are ripe bananas, avocados, coconuts, mangoes, grapes, apples, dates, raisins, etc.

Milk is rich in protein

Milk is a very nutritious food that contains a lot of protein, carbohydrates, fat, calcium, etc. Drinking milk plays a very important role in increasing body weight, especially in muscle growth. It is good practice to drink 1-2 cups of milk every morning or night. A cup of milk contains 159 calories.

People who have stomach problems after consuming milk i.e. lactose intolerance and IBS patients should avoid drinking milk. However, lactose free milk available in the market can be drunk.

Cheese is almost everyone's favorite food

Cheese is very effective for weight gain. Cheese is rich in protein, fat, and calcium. 1 ounce (28 grams) of cheese provides 110 calories.

People with high blood pressure, cholesterol and risk of heart disease should not eat cheese. Because it contains a lot of fat that can increase the level of harmful cholesterol in the blood.

Eggs and yogurt

Eggs are a very readily available and preferred food that contains good quality protein, vitamin D, omega-3 three fatty acids, etc. Boiled eggs can be consumed up to 7 times a week and are unlikely to increase the risk of heart disease.

Yogurt is a very nutritious food that contains a lot of calories. Eating yogurt increases the number of beneficial bacteria in the digestive tract. So it is better to keep yogurt in the daily food list.

Nuts and nut butter

Nuts are the most nutritious food containing beneficial fats (monounsaturated and polyunsaturated), antioxidants, vitamin E, fiber, etc. There are many types of nuts. For example: Chinese almonds, peanuts, cashew nuts, walnuts, etc. All types of nuts are nutritious but the most readily available are Chinese nuts.

Almond butter is available for purchase at the store. You can grind Chinese almonds to make a paste if you want. Adding nuts or nut butter to your daily diet will increase your weight.

Red Meat

Red meat is a very good source of protein which helps in weight gain. And the most calories come from fatty meats.

If there is no risk of heart disease, meat can be eaten to increase body weight. But for the elderly, red meat and fat should be eaten as little as possible.

Chicken is safe for almost everyone to eat. There are 165 calories per 100 grams of chicken meat which will help in gaining body weight.

Fish provide us with food

Fish is an excellent source of healthy protein and healthy fats, including omega-3 fatty acids. Also, vitamins and minerals are available from fish which are very beneficial for the body. Calorie content varies according to the type of fish. For example: 100 grams of tuna fish has 109 calories. Again, fatty fish have relatively more calories.

Those who eat almost all fish have a reduced risk of heart disease. And so you should develop the habit of eating fish at least 2 days a week.

Check out these foods to gain weight


Avocados are high in healthy fats and contain the most calories from fat. 1 gram of fat provides 9 calories. A large avocado contains 322 calories. It also contains various vitamins and minerals that are beneficial for the body.

dark chocolate

Dark chocolate is a high-calorie food with 600 calories per 100 grams. However, you can't eat that much dark chocolate every day. Instead, eat a small amount of dark chocolate as a snack to gain weight. Apart from calories, it contains a lot of antioxidants which help to keep the body healthy by boosting the immune system.

Whole grain breads

Whole grain means whole grain. For example: wheat, corn, etc. are not very tasty to eat but are beneficial for the body. Eating adequate amounts of vegetables, meat, eggs, cheese, etc., as well as whole grain breads rich in carbohydrates and fiber will help in weight gain.

Healthy Oatmeal

Oats, Oatmeal, etc. milk, and various fruits can be consumed which helps in gaining body weight. It can be had daily for breakfast or afternoon snack.

Protein supplements

There are various types of protein supplements available in the market that help in gaining body weight. However, for health reasons, protein supplements should be taken as per the doctor's advice.

Healthy fats and oils

These are coconut oil, avocado oil, and extra virgin olive oil. are high in fat. The best source of calories is fat. Daily use of oil in food will lead to rapid weight gain.

Weight gain tips

In addition to food, some strategies should be adopted that can help in increasing body weight:

  • Eat slightly more calorie-rich food than required.
  • If you don't want to eat more food at once, eat 5-6 times a day.
  • Have more protein in your diet.
  • Must exercise. Exercise will increase appetite and aid in digestion.
  • Avoid drinking water before eating food.
  • Healthy snacks can be eaten but fast food should be avoided.
  • The habit of smoking should be abandoned.
  • Sleep 7 to 8 hours every day.

Any disease of low body weight like an eating disorder, thyroid disease, infection, diabetes, cancer and many more. If so, you should consult a doctor. It is important to diagnose the disease through necessary tests and take appropriate treatment.


Embarking on a weight gain journey can be a fulfilling and empowering experience when approached with knowledge and intention. By incorporating nutritious, healthy foods into your daily life, staying active, and cultivating a positive mindset, you can sustainably achieve your weight gain goals.

Remember, prioritizing your health is key during this journey. Celebrate small victories, be consistent and listen to your body. The path to a healthy weight is unique for everyone, so embrace the process and enjoy the positive changes it brings to your life.


Is it possible to gain weight while being healthy?

Absolutely! Gaining weight healthily involves a balanced diet, regular exercise, and a positive mindset. It's all about nourishing your body with the right nutrients.

How fast can weight gain results be seen?

The timeline varies for each individual. Consistency is key to following a healthy meal plan and exercise routine. Aim for slow and sustainable weight gain.

Can I have occasional treats during my weight gain journey?

Of course! Allowing yourself to indulge occasionally is part of a balanced approach. The key is moderation and making sure most of your calories come from nutrient-dense foods.

Are supplements necessary for healthy weight gain?

Although supplements can be beneficial, they should complement a well-rounded diet. It is recommended to consult a healthcare professional before incorporating supplements.

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