People with skinny bodies always try hard to gain a healthy weight to look physically fit. Just like losing weight, gaining it is not an easy task. However, this can be made easier with the right diet that helps you increase cholesterol levels, resulting in weight gain.

If you’re looking for the right diet for increasing your body mass, then keep reading this blog as it will help you gain weight easily.

Highlights

  • Brown rice can help increase weight gain.
  • Grain cereals based on oats can increase body mass easily.
  • Dairy products like milk and yogurt increase fat deposits in the body.

Which foods can result in weight gain?

Nutritionists believe that dense-calorie foods can help you increase body weight and promote overall well-being. Some of these foods are enlisted below:

  1. Brown rice

Rice is a good option for gaining weight, as research studies suggest that brown rice is rich in carbohydrates. They help the body in absorbing the carbs easily, increasing the chances of gaining weight. To increase weight, you should eat one and a half cups of rice topped with legumes once or twice daily. 

  1. Grain bread

Bread made from grain contains complex proteins and carbohydrates that promote weight gain. If you have a lean physique, eat this bread daily for breakfast by topping it with mashed avocados or bananas.

  1. Grain cereals

Research studies claim that grain cereals are a good source of carbohydrates, healthy fats, proteins, vitamins, and minerals. These nutrients promote muscle development and help the body absorb energy quickly, increasing weight quickly. Add grain cereals like oats, barley, rye, or millet to your diet to increase your body mass.

  1. Dry fruits

Dried fruits, such as almonds, pistachio, cashew, dates, currant, apricot, and raisins are calorie-enriched, which makes them a fruitful choice for gaining weight easily. Eat these fruits throughout the day to increase body mass.

  1. Potatoes

Potatoes are rich in complex carbohydrates such as starch and fiber, which help you increase body weight quickly. Eating potatoes by frying them in healthy fat oil such as coconut, olive, or avocado oil can add extra pounds to your weight.

  1. Eggs

Research studies suggest egg yolk contains 20 mg of calories, which makes it a good fit for increasing weight. Always eat eggs by frying them in fatty oils like olive or coconut to increase fats in the body.

  1. Cheese

Cheese contains a huge amount of calcium, minerals, and healthy carbohydrates, which boost energy levels and result in weight gain. Nutritionists prefer cottage cheese over other types of cheese for gaining weight. It is because of the high calories present in it. If you plan to add this snack in your daily diet, you can eat it by topping on your morning salad. 

  1. Milk and Yogurt

Milk and yogurt can help increase weight as both dairy foods are rich in nutrients. A research study claims that drinking a glass of full-fat milk before sleep can provide you with 35 mg of calories, which promotes rapid weight gain. Similarly, another research study suggests that eating 20 mg of yogurt at breakfast every day can help you increase body weight only in 10 days.

  1. Nuts and seeds

Several research studies suggest that people who exercise daily to gain weight should add nuts and seeds to their daily intake. It is because these light snacks such as walnuts, peanuts, sunflower seeds, flaxseed, or hazelnuts provide an abundance of nutrients to the body. Eating a spoon full of seeds daily can provide you with 500 mg of calories, which can help you gain weight easily. 

  1. Olive oil

Olive oil is rich in calories, as research studies suggest that a 15 ml tablespoon of olive oil contains 250 mg of calories. This shows that a daily intake of just one tablespoon of this oil can help you gain weight in a few days.

However, excessive olive oil intake increases the risk of developing cardiovascular problems, therefore, consult a best nutritionist  to know the healthy amounts of it as per your overall health.

  1. Avocados

Avocados contain healthy fats in abundance, which makes them a good fit for increasing weight. If you are trying out ways to add extra pounds to your body, simply incorporate this fruit into your daily intake.

  1. Red meat

Red meat contains a huge amount of protein and amino acids, that help the formation of muscular proteins. Increased production of muscular proteins helps grow muscles quickly, leading to weight gain.  

  1. Starchy foods

Starchy foods are rich in healthy proteins and carbohydrates, which can help you gain weight easily. These foods including pasta, beans, and rye can help you increase body mass. Eat starchy foods at least once daily to add more calories to your diet.

  1. Bananas

Research studies claim that a medium ripe banana can provide you with 130 calories, comprising of 2g proteins, 25g carbohydrates, 5g fibers, and 500mg potassium, all of which together help in gaining weight. 

What diet plan should you follow for gaining weight?

If you’re trying hard to gain weight faster, incorporate this easy diet plan into your daily intake:

  • 2 brown eggs and a cup of brown rice topped with boiled legumes
  • Peanuts, almonds, and other nuts of your choice throughout the day
  • 4 bananas and two avocados either in raw form or as fruit salad
  • Salad or sandwich topped with cottage cheese every morning
  • Two potatoes if boiled in water or one fried potato in olive oil
  • 2 wheat bread or tortilla with vegetable curry
  • Fruit smoothie made with full-fat milk

Get a customized diet plan consisting of your favorite foods by consulting a nutritionist.

Conclusion

Increasing body mass is a difficult task but can be achieved using calorie-rich foods and a healthy diet plan. Such foods include; fruits, leafy green vegetables, healthy starch, saturated oils, and dairy products.

FAQs

  1. How can you gain 5 kg weight in just one month?

Eat four to five times a day and choose calorie-rich foods such as yogurt, milk, avocado, almonds, and flax seed. Drinking smoothies made with high-fat milk can also result in rapid weight gain. 

  1. Which oils are high in calories?

Eating foods fried in fatty oils such as avocado, vegetables, canola, and grape seed can result in rapid weight gain. 

  1. What is the best time to eat bananas and milk for weight gain?

People who eat bananas to gain weight should consider fruit intake right after breakfast and as an evening snack.