Do you want to gain weight? There’s no need to be embarrassed or ashamed of wanting the extra pounds. However, with so many people these days struggling with obesity, it is not uncommon for those who are underweight also to feel the need to consume more calories to achieve a healthier weight. This blog post will provide information on foods and supplements that can help you reach your goal of gaining weight. 

1. Leafy greens:

Eating foods high in nutrients is a great way to get the extra calories you need. Leafy greens such as spinach and kale are dense sources of iron, vitamin K, magnesium, calcium, zinc, copper, and potassium, which provide many health benefits for those who want to gain weight.

Foods and Supplements

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2. Fruits: Fruits like bananas can be a good option when trying to gain weight because they have natural sugars that make them ideal for adding to smoothies or eating yogurt or oatmeal.

3. Protein shake powder:

Protein is a macronutrient that provides essential amino acids for muscle growth, so adding it into your diet can help you gain weight by supporting increases in muscle mass, leading to an increase in lean tissue.

Casein protein shakes are made up of prolonged-release protein that offers 24 hours worth of benefits from just one serving. Casein has been shown to have twice the effect on triggering muscles than other forms of proteins like whey, eggs, soybeans, etc.

4. Oatmeal: Oatmeal is excellent for weight gain because it is high in fiber and low on the glycemic index. Fiber helps regulate sugar levels, while foods with a lower glycemic index help to stabilize blood sugars which can promote energy, weight loss, increased metabolism, improved digestion, and decreased risk of cardiovascular diseases.

5. Protein-rich foods:

Protein-rich foods are essential for gaining or maintaining muscle mass, so we want these foods to be an important part of our diet when trying to increase body weight. Proteins should make up at least 25% of your daily caloric intake but no more than 35%.

Foods rich in healthy protein include fish such as tuna (a great source), salmon or mackerel; lean meats like beef sirloin steak or chicken breast; soy protein like tofu or edamame beans, and eggs are good options to include in your diet.

6. Carbohydrates: Carbohydrate-rich foods are also important for gaining weight because they add to the calories in your diet, which enables you to gain more pounds. The macronutrient should make up at least 55% of total daily caloric intake but no greater than 75%. Foods rich in carbohydrates include potatoes (sweet), wheat breads/cereals, legumes such as lentils or black beans, corn tortillas, rice cakes with peanut butter on top, etc., fruits, especially bananas and oranges.

7. Fats: Fat is another essential component when it comes to adding mass, so foods that contain healthy fats should be included often within your diet. Some foods that are rich in healthy fats include: avocados, olives, salmon, coconut oil, and peanut butter. You can add them to smoothies or eat with whole-grain crackers to provide the body with much-needed calories.

Fatty foods should make up no more than 20% of total daily caloric intake because they contain twice the amount of calories as carbohydrates or proteins do. The remaining 25-30% comes from protein such as eggs (whole), chicken breast without skin, lean ground beef, etc., which also adds to weight gain but not at a higher rate than fat does, so try to eat these foods often while being mindful of their caloric content.

8. Herbal supplements for weight gain: Some herbal supplements such as fenugreek seeds may help with appetite control, while others such as spirulina powder or carob pod extract may provide additional calories depending on the dose. You can also try apetamin syrup as it is a stimulant that increases appetite.

9. Nuts: Nuts like almonds are not only an excellent source of protein but also contain higher quantities of unsaturated fats than other nuts. These foods will help keep your energy levels stable while providing necessary nutrients that will result in increased muscle mass from exercise, plus all the calories you can consume.

10. Nut butter: While peanut and almond butter are the most popular choices, foods like cashew or even pecan butter provide a large number of calories in just two tablespoons while also providing healthy fats that will keep your metabolism running smoothly.

11. Dried fruit: Instead of snacking on sweets high in sugar that may have artificial sweeteners, opt for foods like dried apricots to get the side benefits from fiber content and more natural sugars than what is found in processed foods.

12. Avocado oil:  Avocados are not only delicious with dips such as guacamole, but they’re an excellent source of monounsaturated fat, which has been shown to help lower cholesterol levels as well as increase weight.

13. Flaxseed: Another good source of fats, flaxseeds are high in fiber and omega fatty acids. Meal replacement shakes: These can be a great way to boost your calorie intake since they’re fortified with vitamins and minerals as well. Protein foods like eggs or beans will also help you meet your recommended daily protein needs while providing plenty of calories too.

14. Dairy foods such as cheese, ice cream, yogurt: It’s no secret that these foods are rich in calcium which is important for strong bones, but what many people don’t realize is how much fat there is contained within them – up to 30%! That means if you want to gain weight without packing on the pounds from unhealthy foods, then this could be an option for you.

15. Smoothies: A great choice to enjoy when trying to gain weight because they’re easy and quick while still being packed with calories from foods like fruit, yogurt, or protein powder. Smoothie recipes are a perfect way of adding vegetables into your diet, too, since most people don’t get the recommended daily intake of veg!


Gaining weight the healthy way is possible, and you can do it by including the above-mentioned foods and supplements in your diet.

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