18 Best Healthy Foods to Gain Weight Quickly and Safely

People think gaining weight is easy; you just have to eat more, right? And for a lot of them, it often is easier than losing weight, but that’s not the case for everyone, especially for people with a fast metabolism, medical conditions, or those who are underweight.

This article will explore the best weight gain foods, how to maintain a safe calorie surplus, and gain healthy weight without compromising your health.

People think gaining weight is much easier than losing weight, but that’s not how it works. Many people, for different reasons, have trouble gaining weight, and here are a few reasons why:

• Fast Metabolism. Some people can burn calories faster than they can consume them.
• Poor appetite or stress.
• Medical conditions, such as hyperthyroidism, malabsorption, and others that impact appetite and weight.
• Genetics.

If one of these scenarios applies to you, then you need foods that are nutrient-rich and also calorie-dense to gain weight safely, without engaging in binge eating practices.

Gaining weight quickly doesn't mean eating junk food or binge eating! Instead, you should:

• Eat more calories than you use to create a calorie surplus.
• Include protein-rich foods in your diet for muscle-building
• Add healthy fats and complex carbs to your diet with the protein.
• Eat regularly and have at least five to six meals per day.
• Use weight gain foods and natural dietary supplements as needed, but don’t forget to consult with your doctor before you make any drastic changes to your diet.

The best weight gain foods are:

• High in calories
• Nutrient-dense and not just empty calories
• Well-balanced with carbs, proteins, and fats
• Easy to digest, and pair with other foods

Oats: The Best Weight Gain Food for All Ages

Oats are excellent for weight gain as they’re high in complex carbs and rich in fibre. You can make a healthy and yummy oats bowl at home by adding peanut butter, milk and bananas, which not only makes it nutrient-dense but also adds a lot more calories.

The best oats for weight gain are rolled oats or steel-cut oats.

One cup of cooked oats = 150-200 calories.

Boiled Rice: A Calorie-Dense Staple Food

Boiled rice is simple, easy to digest and an excellent source of carbs that’s readily available and a staple in Indian households. You can pair boiled rice with any curry, dal or ghee.

One cup of Boiled rice = ~200 calories per cup.

Cow Milk: The Natural Mass Enhancer

Cow's milk contains protein, carbohydrates, fats, and calcium. Given its nutritional value, cow's milk is a great option for gaining weight and building muscle. However, make sure you consume it moderately and with a balanced diet.

You can drink it 2 times a day with protein powder or oats.

A glass of cow milk = approximately 150 calories and 8g of protein. (Note: The boiling point of cow milk is ~100°C, which means it can then be pasteurised.)

Peanut Butter: Little Spoon, Big Gains

Peanuts are calorie dense and are a fantastic source of healthy fats. You can spread it on toast, mix it into shakes, or add it to your oatmeal.

Two tablespoons = almost 200 calories.

Eggs: Ideal Protein Source For Muscle Growth

Whole eggs contain healthy fats and have a good amount of protein. They’re also the best possible options for breakfast or post-workout food as they help with muscle growth and recovery.

One egg = 72 calories, 6g protein

Red Meat: High Quality Muscle Building Nutrition

Beef and lamb are 'creatine' packed foods that contain high amounts of iron and complete protein. Select lean cuts and pair them with carbs for a well-balanced meal.

Bananas: Natural Source of Calories and Energy

Bananas are high in calories and perfect for adding into your smoothies, oatmeal, and you can even put them on your toast. Blend it with milk and peanut butter, and you have a smoothie that can help you gain weight.

One banana equals approximately 105 calories.

Dairy Milk Chocolate

Dairy milk chocolate isn't just delicious; it contains sugar, fat, and some protein, but it also provides a large amount of calories. Like everything on this list, you can enjoy it occasionally but not excessively.

One dairy milk chocolate (38g) = 201 calories

Cheese: Packed with Calories and Protein

High in fat and calcium. Great for topping lots of meals, or can also be used as a sandwich filler.

100g of cheddar cheese = ~400 calories Whole Grain Bread: Carbs and Fibre

Whole grain bread is a great source of complex carbs, fiber, and other nutrients. Add cheese, egg, or peanut butter for a mini meal or make a sandwich and pair it with a smoothie for a fulfilling breakfast.

Two slices of whole-grain bread = almost 160 calories.

Nuts (Almonds, Cashews, Walnuts)

They are a source of healthy fats and protein, and can be used in many ways. You can also consume them by themselves, without any addition.

A handful of nuts = ~200 calories.

Ghee (Clarified Butter)

Ghee is often used for cooking Indian dishes, as it is excellent for increasing the calorie content of dishes and improving digestion. You can add it on top of hot rice, dal or any curry of your choice.

A tablespoon = 120 - 135 calories

Smoothies (Homemade)

You can make a smoothie out of bananas, oats, milk, peanut butter, and honey. This acts as a very fast and calorie-dense weight gainer. You can adjust the ingredients and the measurements according to your taste.

Full Fat Yoghurt

A healthy snack, with a good amount of probiotics. You can have it with fruit or granola. Apart from carbs, it also contains protein, fat and other essential nutrients.

A cup of full-fat yoghurt = approximately 146 calories

Lentils (Dal)

Readily available and rich in protein and nutrients. Its nutritional value will also help build your muscle. You can pair it with other foods, such as plain rice.

One cup of cooked dal = almost 200 calories.

Potatoes

A starchy, energy-dense, easy way to increase calories. You can create various dishes using recipes that feature potatoes as their main ingredient, or enjoy them as is with butter or olive oil.

1 medium boiled potato (without peel): ~175 calories

Coconut

Fresh coconut or canned coconut milk is full of fat and minerals. You can either eat it as it is or make various dishes out of it, and you can even make healthy desserts if you have a sweet tooth.

One coconut = approximately 1,400 calories

Avocados

Full of healthy fats. You can add avocado toast with eggs to your daily breakfast roster, for a nutritious and delicious addition to the menu.

One avocado = ~250 calories.

• Rolled oats or steel cut oats (slow-digesting carbs).
• Don't get instant oats with added sugars.
• Add whole-fat milk, banana, and nut butter to increase calories.
• The best oatmeal for weight gain = oats + milk + peanut butter + honey + banana.

• Eat every three hours.
• Make sure to include protein in every meal.
• Perfect snacks: nuts, smoothies, boiled eggs.
• Keep track of calories & body weight, each week.
• Lifting weights so that what you eat turns into muscle and not fat.

• Eating only junk food.
• Skipping meals.
• Not including strength training in your routine.
• Not drinking enough water.
• Using too many dietary supplements for weight gain.

Regardless of whether you’re underweight or want to gain healthy muscle mass, you need to focus on eating smartly. Use these 18 weight gain foods and easy tips to increase your food intake, without hurting your body.

Remember that gaining weight is also a journey; just as losing weight, it cannot happen overnight.

Stick to whole foods, healthy fats, & complex carbohydrates. If you’re still not gaining weight, you should consult a doctor.

Q. Which oats are best for weight gain?

A. Rolled oats or steel-cut oats would be best. Combine them with nuts or bananas for a higher calorie content.

Q. Is mass gainer safe for females?

A. Yes, but make sure they’re made with clean ingredients. You should always consult your doctor before taking any supplements.

Q. How to gain weight fast with food?

A. Eat 5 or 6 calorie-dense meals per day, add in healthy fats (like ghee, nuts), and make sure to eat protein-rich foods like eggs, milk, and lentils.

Q. What are the best supplements to gain weight quickly?

A. Serious Mass, whey protein and Dr Choice gainer blends are the most common. However, remember these only work best with the proper diet. You should also contact your doctor before adding these supplements to your diet.

Q. Can boiled rice help in gaining weight?

A. Yes, rice can be an excellent source of carbs and calories. Add extra ghee or dal for higher nutritional value.