Web Stories – 10 Best Weight Gain Foods

Parul Dube

November 30, 2023

The struggle of being underweight is as hard as being overweight. There are two major nutritional factors that dictate the rate of muscular growth in our bodies – calories and macronutrients. Keeping these two influencers in consideration, Here’s a list of the top 10 food items that help gain a healthy weight. 

  1. Milk  

Milk is great for gaining weight and building muscle. It’s a rich source of protein, carbs, calcium, calories, fats, vitamins and minerals. 

  1. Full-fat Dairy 

Full-fat dairy products like certain cheeses and yoghurts are high in calories, calcium, protein and healthy fats. They’re helpful for muscle development and healthy weight gain when eaten in the right quantities.

  1. High Starch Foods

Rice, potato and corn are calorie-dense carb source that significantly aids weight gain. It’s also a pocket-friendly and convenient high-calorie food source. 

  1. Whole grain bread

Whole grain bread is a good source of carbs and has more good calories per serving due to its high density. Choose whole-grain bread items with at least 3 grams of fibre per serving to gain weight or build muscle. 

  1. Nuts 

Nuts are calorie-dense, and also contain a good amount of protein, vitamins, minerals, fibre and healthy fats. Tree nuts, specifically, are both calorie and nutrient-dense foods that are rich in bioactive compounds and healthy fatty acids.

  1. Dried Fruits

Dried fruits are calorie-dense foods packed with antioxidants, vitamins, minerals and fibre. They’re convenient to eat and have a naturally high sugar content which makes them great contributors to weight gain. 

  1. Eggs

Eggs are a good source of calories, proteins, healthy fats and vitamin D and also contain a little bit of every micronutrient necessary to humans. As a result, they’re incredibly beneficial for muscle-building and healthy weight gain. 

  1. Fatty Fish 

Fatty fish like salmon, tuna and mackerel are good protein and healthy fat sources. They help build and strengthen muscles, adding good-quality weight to the body frame.. 

  1. Red Meat 

Red meats are a great source of protein and calories. They are also one of the richest sources of dietary creatine, a great muscle-building supplement. 

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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