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Healthy Weight Gain

It is actually very rare to hear somebody wanting to gain weight when every other person is in the weight losing spree. But there are people who have a high metabolism rate and are stuck in a thin lanky frame and find it very difficult to gain weight and get the desired body shape. Low body weight also attracts a lot of health problems few being organ damage, lack of mensuration and low bone density.

Food is obviously a solution but taking up the habit of indulging into junk just to put on those desired kilos is not healthy. It just gives you empty calories without much health benefit.

Healthy Weight Gain

Healthy Weight Gain

Below are explained a few of the food choices to take up and gain weight in a healthy way:


It is healthy, tasty, and one of the best food for weight gain. It can be added to the breakfast menu and can be taken along with milk, or in the form of a bar. One cup of granola contains 597 calories, along with protein and fiber(5). It can be eaten several times a day to gain healthy weight.

Peanut butter

One tablespoon of peanut butter contains 100 calories, 5 gram of protein and 3 gram of carbohydrate(6). It is good to taste and can be combined with a lot of other items. It is a healthy weight gain food to be added to your routine.

It also contains some saturated fats so an excess of it should be avoided.

Whole milk or soy milk

A glass of milk contains 150 calories and 8 grams of protein. Milk is easily available and a very convenient thing to be added to your diet. It has been used as a weight gainer or a muscle building since long(1).

Milk is an excellent source of protein and provides both casein and whey protein(2).

In case you are lactose intolerant then soy milk or almond milk can be taken as a substitute. Both milk and soy milk contain a bit of fat but 2 glasses can be taken in a day.


Eggs prove to be a very good breakfast food. One medium egg contains 62 calories, 5.5 grams of protein, 4.4 grams fat and vitamin b12(4). They are amongst the healthiest muscle building foods and provide high-quality protein and healthy fats.

They are very nutritious and provide the body with essential nutrients and energy to get through the day.

Also, it is important to eat the whole egg to get the maximum benefit.


Nuts are the healthiest calorie dense food. They are rich in calcium and fiber and the highest amount of calories.

They can be one of the great food choices for quick weight gain.


Cheese is a food rich in calories and loaded with calcium. It a good source of protein and can be added to most of the dishes in the form of sprinkling or shredding(3). It is an amazing food supplement for weight gain and also most people enjoy eating it.

Red meats

Red meats are one of the most well-known body-building foods. It is the best natural source of dietary creatine, which is the world best muscle building supplement(7).

Choose for the fattier cuts than the lean ones to help add extra calories and gain weight. Both the fatty and lean portions are a great source of protein.


Rice is a calorie-dense food, which means you can obtain a high amount of calories from just a single serving.

One cup of rice contains 190 calories, 43 grams of carbohydrates and 0.8 grams fat(8).

Rice is easy to consume and digest and this helps you eat more if you have a poor appetite or get full quickly.


An average banana contains 100 calories and is good food for gaining weight. It is tasty, cheap and very convenient to get. Eating banana adds potassium, fibre and some essential vitamins to your diet

They contain a lot of sugar so the intake should be limited.

Eating more calories is a way to gain weight, but adopting a healthy way is also necessary. The above mentioned foods are healthy and can help you reach the desired point on the weighing scale along with serving your body with various benefits.

Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:January 12, 2024

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