What Foods Make You Gain Weight Fast?

Gaining weight in a healthy way takes time. Learn how to gain weight by eating the right foods and making healthy lifestyle changes

While most people are worried about being overweight, being underweight also comes with health risks. But whether you are underweight because of poor nutrition, eating disorders, infections or other health conditions, there is no fast, safe way to gain weight.

Gaining weight in a healthy way takes time, and should be done without taking shortcuts or relying on junk food binges. Depending on your metabolism and other factors, it may take several months to a year or longer to build fat, muscle mass, and bone density. It’s best to consult your doctor to ensure that any diet plans or lifestyle changes are appropriate for your condition.

Weight gain requires a combination of diet, exercise, and in some cases medical treatment. You can start by eating more calories, increasing your plate size, and eating 3 wholesome meals and at least 2 snacks a day. Here are the main types of food to include in your diet to ensure healthy weight gain:

• Protein-rich food: Protein helps build muscle mass. Rich sources of protein include soybean, fish, eggs, dairy products, nuts, or whey protein. Protein supplements are also available in the form of powders, which can be made into a shake with milk or protein bars. Protein supplements are not replacements for healthy meals, however.
• Carbs and high-fat foods: Healthy foods that are rich in complex carbohydrates and high in fiber, such as bananas, oats, quinoa, blueberries, sweet potatoes, cheese, and dark chocolate, can help you gain weight.
• Energy-rich foods: Energy-dense foods fuel your body and can help you put on pounds in a healthy way. These include nuts (especially almonds, walnuts, peanuts), dried fruits (raisins or prunes), dark chocolate, high-fat dairy (milk), and certain vegetables (potatoes and yams).
• Milk: Drinking at least one glass of full-fat milk can help you gain weight as well as get important nutrients in your body, although you should avoid milk if you are lactose intolerant.