What to Eat to Gain Weight Fast

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Gaining weight is just as difficult as losing it. It might sound a bit weird to some and they might even wonder as why anyone would want to add extra calories to his body. Not many of you, but some of you would definitely be keen in knowing how to add some more muscles to your body. People will definitely not want to put on a few extra pounds to plump their cheeks but some are desperately struggling for these extra pounds to pass a physical. A healthy diet is the single most cardinal factor that provides our body with the appropriate weight.

All weight trainings will go in vain if you are not simultaneously feeding your body with the right nutriment, in terms of both quantity and quality. All skinny people do not shy away from food neither they are skinny because they consume food in very less quantities; there are many factors that account for considerably low muscle tone. Going deeper into exploring the probable factors, let us discuss more on what to eat to gain weight fast.

healthy foods to gain weightFor gaining weight, you need to consume more calories than you burn. Be careful, you need to feed your body with the right amount of nourishment and not fats. If you consume foods that are high in fats, it will certainly not help you gain weight but might tend to tamper with your metabolism. While many undergo steroid treatments these days to gain weight, the natural way of putting on the appropriate weight is always safe. Some foods work well than others in remarkably increasing your muscle mass. We can otherwise call these foods as “Super Foods”. These super foods help you achieve a weight surplus without adding to your body fat. It is therefore, important to learn what to eat to gain weight fast without endangering your health.

The suggested 10 foods below are proven to be effective in supplementing your body with just the right amount of nutrition, helping you to gain weight fast. Include all or some of these in your routine diet to achieve fast noticeable results.

Dried Fruits

Dried foods have a minimal or almost no water content. Having dried fruits in a regular interval of one or two hours, everyday will dramatically increase your body weight. You can also eat whole-grain pretzels if you are not so fond of dried fruits but avoid potato or other snack chips, as they are high in sodium, which may raise your blood pressure and cholesterol levels.


Walnuts are a rich source of fatty acids, which is a key element to increase calories. The combination of monounsaturated fats, l-arginine and phytosterols in walnuts helps to stimulate muscle recovery and growth. Eat a handful of this super food everyday if you target to gain weight fast.


Nitric oxide is an essential element that enhances muscle growth. Oranges contain a large amount Vitamin C, which is a powerful protector of nitric oxide. The effects of Vitamin C work in combination with nitric oxide to build your muscle mass. Eat an orange before and after 30 minutes of your workout so that the nitric oxide levels do their work while you exercise.

Plant-based Oils

Plant-based oils have unsaturated fats in them that are high in calories but do not add to your body weight. Use plant-based oils such as olive oil, canola oil, safflower oil and grape seed oil to cook food instead of butter or margarine as they contain saturated fats. These oils are indeed tasteless but they increase your caloric intake.

Nuts, Seeds and Legumes

Like whole grains, these also contain high amounts of complex carbohydrates. Apart from carbohydrates, these super foods also contain proteins, omega-3 fatty acids, fibers, minerals and many vitamins. Include lentils, beans and peas in your everyday platter to visibly faster results.

Whole Grains

Whole grains are rich in complex carbohydrates that help to pack your body with nutrients while preventing spikes in blood sugar levels. You can intake whole grains in the form of bread, pasta, oats, barley, bulgur, quinoa, millet, hulled barley, whole cornmeal, amaranth and any kind of whole-wheat food. Rice lovers can go for brown rice instead of white rice.

Dairy Products

An obvious answer to the question – what to eat to gain weight fast – is dairy products. Most of the dairy products are high in complex carbohydrates. Be careful to choose healthier low-fat dairy products so that your cholesterol levels do not get high. Low-fat yogurt and skimmed milk are excellent choices for supplementing your body with complex carbohydrates. People who are lactose intolerant can go for soymilk.

High Calorie Beverages

Replace water with some high-calorie beverages to feed your muscles with some calories. Beverages do not refer to carbonated drinks but probably some energy drinks and ready-to-drink protein shakes. Avoid juices as they contain high quantity of sugar in them, rather go for fresh milk.

Starchy Vegetables

Not all veggies are high in fiber, vitamins, and minerals. Starchy vegetables like potatoes, plantains, parsnip, pumpkin, butternut squash, acorn squash and corn contain these vital nutrients fairly in large amounts to help you gain weight fast. So, if you are confused what to eat to gain weight fast, go shopping for some starchy vegetables.


Snacks easily increase the dietary intake, however, a healthy snacking habit should be adopted so that the snacks do not add on to body fats. Snack bars, popcorn, crackers, whole grain tortilla chips, whole-wheat bunnies, whole-grain pretzel sticks, brown rice cakes and oatmeal cookies are good choices to tame the hunger beast, thereby feeding your body with complex carbohydrates.


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About johnanderson2983

I'm a personal training and I'd like to help you build more muscle, so keep reading my blog!
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