Nutrition

Best Foods to Gain Weight Quickly

Avoid foods with empty calories to gain weight quickly

Eat foods like milk, yogurt, dates and avocados to put on weight healthily

Supplement your diet with strength training to gain weight quicker

June 1st, 2021
3 mins read
diet for weight gain

For a lot of people gaining weight is a priority as it affects their appearance. But in a hurry to gain weight, don’t eat just about anything you can lay your hands on. Foods rich in added sugar may seem harmless, but they trigger the production of inflammatory proteins that compromise your immune system and make you susceptible to illnesses. Instead, follow a healthy diet plan for weight gain.

Eat small meals throughout the day, opt for lean proteins, complex carbohydrates and plenty of fruits and vegetables. Additionally, sleep well, as this is when your body builds muscle. Most importantly, put on weight for all the right reasons.

When to Increase your Weight?

A low body weight can result in the following. 

  • Malnutrition 
  • Anaemia 
  • Poor immunity
  • Osteoporosis
  • Fertility issues
  • Fatigue
  • Premature birth (if you are pregnant and underweight)
  • Hair, skin & dental conditions  

 To avoid these problems, assess whether you’re underweight by seeing if your BMI is lesser than 18.5.  

Best Foods to Gain Weight

  • Milk 
  • Nuts  
  • Potatoes and sweet potatoes 
  • Avocados 
  • Dates
  • Eggs 
  • Yogurt
  • Cheese 

best foods to gain weight

Sample Weight Gain Diet Chart

Type of meal  Foods to gain weight 
Breakfast 
  • 1 bowl Greek/plain yogurt along with 1 banana and 2 tbsp of peanut butter 
  • 1 glass of milk, 5–10 soaked almonds and 2 bananas 
  • 4–6 slices of whole wheat bread with 2 eggs 
  • 2 vegetable stuffed parathas with white butter and 1 bowl of yogurt 
  • 3 whole eggs, grilled vegetables and a nut and fruit smoothie 

 

Lunch and dinner 
  • moong dal chillas stuffed with paneer/cheese 
  • 2 small bowls of rice, 1 small bowl of egg/paneer curry, 1 small bowl of vegetables and 1 bowl of mixed vegetable salad 
  • 2 medium-sized pieces of chicken/fish, 2 chapatis with ghee, 1 bowl of dal, 1 small bowl of rice and 1 bowl of vegetable raita 
  • 2–4 medium-sized pieces of chicken/fish, 1 baked potato, 1 plate of mixed vegetable salad, 2 pieces of whole wheat garlic bread 
  • 2 small bowls of biryani (egg/chicken), 1 bowl of vegetables, 1 bowl of chicken/vegetable soup and 1 small bowl of sprouts salad 

 

Snacks 
  • 1 glass of lassi and 1 plate of fresh fruits 
  • 1 boiled egg and cheese sandwich with 1 glass of milk 
  • 1 big bowl of salad with 2 boiled potatoes 
  • 1 handful of nuts with 2 dates 
  • 1 bowl of yogurt and 1 bowl of fresh fruits 

 

Dessert 
  • 2 dates filled with nut butter/ cream cheese 
  • 2 pieces of dried fruit or peanut chikki 
  • 1 bowl of yogurt with dates and nuts 

 

Beverages 
  • Plain milk 
  • Yogurt and milk based smoothies 
  • Milk with protein powder 
  • Fruit juices 
  • Lassi/buttermilk 

  

Additional Read: Guide to create a healthy diet plan

Do note that this is an indicative weight gain diet plan. For best results, consult a nutritionist who will make a tailored diet chart for you in line with your daily activities, metabolism, BMI, dietary preferences and allergies.  

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