Healthy Ways to Gain Weight: Top 10 Foods to Trust

Are you looking for healthy ways to gain weight? Look no further! Many people focus on losing weight, but for some, gaining weight can be a challenge. However, it’s important to do so in a healthy manner to ensure that you’re putting on the right kind of weight.

In this article, we’ll explore the top 10 foods that can help you healthily gain weight, providing your body with the nutrients it needs to build muscle and maintain overall health.

Table of Contents

What is Healthy Weight gain?

Healthy-ways-to-gain-weight — Image source: Canva

Healthy weight gain refers to the process of increasing body weight in a way that promotes overall well-being and is beneficial for the body. This typically involves gaining lean muscle mass rather than just adding fat. Healthy weight gain can be achieved through a balanced diet that includes a variety of nutrient-dense foods, along with regular exercise to build muscle and improve overall fitness. It’s important to emphasize that healthy weight gain is not about consuming high-calorie, low-nutrient foods, but rather about making thoughtful choices to support the body’s growth and development.

Why is Healthy Weight Gain important?

Healthy weight gain is important for several reasons.

Firstly, it can be essential for individuals who are underweight or have a low body mass index (BMI) to improve their overall health and reduce the risk of certain medical conditions.

Secondly, healthily gaining weight can also help to increase muscle mass, strength, and energy levels, which can be particularly beneficial for athletes, individuals recovering from illness or injury, and those looking to improve their physical performance.

Additionally, healthy weight gain can contribute to better immune function, hormonal balance, and overall well-being.

Finally, healthy weight gain is not about simply adding pounds, but rather about nurturing the body with the right nutrients to support its growth and function.

What’s the healthiest way to gain weight?

The healthiest way to gain weight involves a combination of dietary and lifestyle factors:

Nutrient-Dense Foods:

Incorporate nutrient-dense foods such as lean proteins (chicken, turkey, fish), healthy fats (avocado, nuts, olive oil), complex carbohydrates (whole grains, fruits, vegetables), and dairy or dairy alternatives into your diet. These foods provide essential nutrients while supporting healthy weight gain.

Balanced Diet:

Focus on consuming a balanced diet that includes a variety of food groups to ensure that you’re getting all the necessary nutrients for overall health and well-being.

Regular Exercise:

Engage in regular strength training, aerobic exercise, and exercise to build muscle mass, improve fitness, and support healthy weight gain. This can include weightlifting, resistance training, and other forms of exercise that promote muscle growth.

Caloric Surplus:

Consume a slightly higher number of calories than your body burns to create a caloric surplus, which can support weight gain. However, it’s important to do this in a controlled and mindful manner to avoid excessive fat gain.

Professional Guidance:

Seek advice from a healthcare professional or a registered dietitian to create a personalized plan for healthy weight gain based on your individual needs and goals.

What foods help you gain weight fast?

Nut and Seed Butter — Image source: Canva

Foods that can help you gain weight relatively quickly include:

Nut and Seed Butter:

Peanut butter, almond butter, or sunflower seed butter are high in calories and healthy fats, making them good choices for weight gain.

Dried Fruits:

Dried fruits like raisins, dates, and apricots are calorie-dense and can be easily added to meals or snacks.

Whole Milk:

Whole milk is rich in calories, protein, and essential nutrients, making it a good option for those looking to gain weight.

Avocado:

Avocados are high in healthy fats and calories, making them a nutritious choice for adding extra calories to your diet.

Cheese:

Cheese is a concentrated source of calories and protein, making it a good option for healthy weight gain.

Whole Grain Bread and Pasta:

These foods are calorie-dense and can be included in meals to increase overall calorie intake.

Beans

They are a good source of protein, complex carbohydrates, fiber, and various vitamins and minerals. So, the protein and carbohydrates in beans can contribute to muscle growth and provide a source of energy. While the fiber and nutrients support overall health.

Homemade Protein Smoothies

Homemade protein smoothies can be a great addition to a healthy weight-gain diet. So, by including ingredients such as protein-rich Greek yogurt butter, oats, fruits, and vegetables. Thus, you can create nutrient-dense smoothies that provide a good balance of macronutrients and essential vitamins and minerals.

Red meats

Red meats can be a part of a healthy weight gain diet when consumed in moderation and as part of a balanced meal plan. Red meats such as beef and lamb are excellent sources of high-quality protein, essential vitamins (such as B12 and iron), and minerals that are important for overall health and muscle growth.

Salmon and Oily fish

Incorporating salmon and other oily fish into your diet can contribute to healthy weight gain. These types of fish are rich in high-quality protein, healthy fats (such as omega-3 fatty acids), and various essential nutrients.

How to gain 10 pounds in a month?

Gaining 10 pounds in a month is a significant and rapid weight gain goal. It’s important to approach weight gain healthily and sustainably. Here are some general guidelines to consider and one week’s diet plan:

Caloric Surplus: To gain weight, you need to consume more calories than your body burns. Aim for a caloric surplus of about 500 to 1000 calories per day, which can lead to a weight gain of approximately 1 to 2 pounds per week.

Nutrient-Dense Foods: Focus on consuming nutrient-dense foods that provide a balance of macronutrients (protein, carbohydrates, and fats) as well as essential vitamins and minerals. Incorporate lean proteins, healthy fats, whole grains, fruits, vegetables, and dairy or dairy alternatives into your diet.

Regular Meals and Snacks: Eat regular meals and snacks throughout the day to increase overall calorie intake. Include a variety of food groups in your meals to ensure that you’re getting all the necessary nutrients. Note avoid late-night eating

Strength Training: Engage in regular strength training exercises to promote muscle growth and weight gain. This can include weightlifting, resistance training, and bodyweight exercises.

Hydration: Stay well-hydrated by drinking plenty of water throughout the day. Proper hydration is important for overall health and can support weight gain efforts.

Medical Advice: It’s important to consult with a healthcare professional or a registered dietitian before embarking on a significant weight gain journey, especially if you have specific health concerns or dietary restrictions.

One-week healthy weight gain meal plan

Monday:

Breakfast: Scrambled eggs with spinach and whole-grain toast

Snack: Greek yogurt with mixed berries and a sprinkle of granola

Lunch: Grilled chicken breast with quinoa and roasted vegetables

Snack: Apple slices with almond butter

Dinner: Baked salmon with sweet potato mash and steamed broccoli

Tuesday:

Breakfast: Oatmeal with sliced banana, chia seeds, and a drizzle of honey

Snack: Trail mix with nuts, seeds, and dried fruits

Lunch: Whole grain pasta with a lean beef Bolognese sauce and a side salad

Snack: Cottage cheese with pineapple chunks

Dinner: Stir-fried tofu with mixed vegetables and brown rice

Wednesday:

Breakfast: Whole grain toast with avocado slices and a poached egg

Snack: Smoothie made with whole milk, banana, peanut butter, and oats

Lunch: Turkey and cheese whole grain wrap with a side of mixed nuts

Snack: Hummus with carrot and cucumber sticks

Dinner: Grilled steak with quinoa and roasted asparagus

Thursday:

Breakfast: Greek yogurt with granola, mixed berries, and a drizzle of honey

Snack: Whole grain crackers with cheese slices

Lunch: Lentil soup with a side of whole-grain bread

Snack: Apple slices with almond butter

Dinner: Baked chicken thighs with sweet potato wedges and steamed green beans

Friday:

Breakfast: Scrambled eggs with sautéed mushrooms and whole grain toast

Snack: Trail mix with nuts, seeds, and dried fruits

Lunch: Whole grain wrap with grilled vegetables and hummus

Snack: Cottage cheese with pineapple chunks

Dinner: Grilled fish with quinoa and roasted Brussels sprouts

Saturday:

Breakfast: Oatmeal with sliced banana, chia seeds, and a drizzle of honey

Snack: Greek yogurt with mixed berries and a sprinkle of granola

Lunch: Turkey and cheese whole grain sandwich with a side of mixed nuts

Snack: Smoothie made with whole milk, banana, peanut butter, and oats

Dinner: Stir-fried tofu with mixed vegetables and brown rice

Sunday:

Breakfast: Whole grain toast with avocado slices and a poached egg

Snack: Apple slices with almond butter

Lunch: Lentil soup with a side of whole-grain bread

Snack: Hummus with carrot and cucumber sticks

Dinner: Grilled steak with quinoa and roasted asparagus

Conclusion

Healthy weight gain is achievable through a balanced and mindful approach to nutrition. The top 10 foods highlighted in this guide offer a valuable foundation for those seeking to increase their weight healthily. Therefore, by incorporating nutrient-dense foods such as lean proteins, healthy fats, and complex carbohydrates, individuals can support their body’s growth and development while promoting overall well-being.

Furthermore, it’s important to emphasize that healthy weight gain is not solely about increasing calorie intake, but rather about making informed choices that prioritize nutritional quality. Additionally, consulting with a healthcare professional or a registered dietitian can provide personalized guidance and support on the journey toward healthy weight gain.

Finally, by combining a nutritious diet with regular exercise and lifestyle habits, individuals can achieve their weight gain goals in a way that promotes long-term health and vitality.

FAQs

Can an extremely skinny person gain weight?

Yes, an extremely skinny person can gain weight through a combination of proper nutrition, regular exercise, and healthy lifestyle habits. Healthily gaining weight involves consuming a balanced diet that includes an appropriate amount of calories, macronutrients, and essential nutrients. Additionally, engaging in strength training and exercise can help build muscle mass and promote healthy weight gain. It’s important for individuals looking to gain weight to focus on overall health and well-being and to seek guidance from healthcare professionals or registered dietitians to develop a personalized plan that supports their specific needs.

How many times a day should a skinny person eat to gain weight?

For a skinny person looking to gain weight, it’s generally recommended to eat at regular intervals throughout the day, aiming for three main meals and two to three snacks. This approach helps ensure a consistent intake of calories and nutrients to support weight gain. Additionally, spacing out meals and snacks can prevent feelings of fullness that may arise from consuming large quantities of food in a single sitting. However, individual dietary needs can vary, and it’s important to consider personal preferences and lifestyle when determining the frequency of meals and snacks. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance on meal planning and frequency based on individual circumstances.