Top 6 Natural And Healthy Weight Gain Foods


Weight gain foods are the best and natural producers of fats, proteins, minerals, and carbs, etc. Here underweight describes as having a body mass index(BMI) under 18.5 rates. It estimates that it less than body mass needed to sustain optimal health. However, it has many problems with the BMI scale, which only for weight and height. This index will be much more common for women and girls. Being in less weight may cause health issues like thyroid, diabetes, cancers, infections, celiac diseases, and eating disorders. So immunity power will be less to defend all problems and issues. Many foods are there to boost your weight safely and naturally. Add these foods for weight gain, so that you can happily remove the names like skinny, being underweight, less weight, skeleton.

In this article, you may get the awareness of what foods make you to gain energy and these are the list for weight gain food.

  • Milk and nuts
  • Rice and Red meats
  • Potatoes and starch
  • Salmon and oilfish
  • Dried fruits, protein supplements, grains
  • Dark chocolate, cheese, and eggs
  • Healthy cereals, fruits especially bananas

So these foods having the highest results to show the best gain weight.

Milk and Nuts

Milk is essential to gain a healthy body and bodybuilders for decades. It gives a healthy balance of proteins, carbs, fats, and it performs a crucial source of calcium. According to studies, milk will boost up the weight lifters and helps to add muscle. Mainly, milk is healthy food for weight gain, and it contains casein and whey proteins. Nuts are weight gain foods having high-calories with delicious tastes.

How to take:
  • Take one or two glasses of milk after or before the meals.
  • Take a handful of nuts with a meal or as snacks.

Rice and Red Meats

Rice is a low-cost carb source that helps to gain weight. Do you know? One cup of cooked rice contains 190 calories and 43 grams of carbs. It is a calorie-dense, and you can easily absorb the carbs and proteins. Meats are weight gain foods for muscle-building and natural sources of dietary creatine. These meats are known as the world’s best muscle supplement for weight gain. It mainly helps to stimulate muscle protein synthesis.

How to take:
  • Take rice in your lunch and dinner everyday.
  • Take 2 or 3 days per week.

Potatoes and Starch

Carbohydrates are heavily present in potatoes, these foods are the best choice for gaining weight. Moreover, fiber and vitamin C is rich in potatoes having fatty contents. Starchy weight gain foods are best to add more calories for your body and increase your muscle strengths. Some starchy foods are

  • Oats
  • Beans and legumes
  • Corn
  • Quinoa
  • Buckwheat
  • Sweet potatoes
  • Squash
  • Winter root vegetables
How to take:
  • You can take potatoes in various ways like fried potatoes, french fries, potato chips, etc.
  • Add some starchy foods in your snacks.

Salmon and Oily Fish

Salmon fish is very well known in providing omega-3 fatty acids. This fish is a high mineral sourced food which helps to strengthen your immune system and protects your cardiovascular system. Oily fish having fatty content is good for weight gain and excellent for eye health. Many incredible benefits are present in oily fish. Mainly it helps to build muscle strength and helps to gain weight.

How to take:
  • Take this rich food for 2 times per week.

Dried Fruits, Protein supplements, Grains

Protein supplements are very good to boost your muscle power and also add dried fruits for extra energy. Proteins are having high amino acids for stimulating muscle growth. Dried fruits are high-calorie contents which help to gain weight. Try to mix all varieties of dried fruits and get good fat and proteins. Grains contain carbs and these are the best weight gain foods. Especially it is a high protein food and gives high calories and energy.

How to take:
  • Take handfull dried fruit varieties, mix it all and eat.
  • Animal products are high protein foods, can take 2-3 times per week.
  • All types of grains are essential, consume these grains by making as a dal.

Dark Chocolate, Cheese, and Eggs, Bananas

A bar of dark chocolate provides a ton of antioxidants and many natural health benefits. Cheese contains good fat which is high in protein and minerals. Bananas are weight gain foods and good for digestion also it makes the stomach full for a long time. Easily you can gain weight by eating a banana and boiled eggs.

How to take:
  • Take boiled eggs in the morning breakfast.
  • Consume banana after meals for 2 times.
  • Daily eat one chocolate of 5 grams for good weight.
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