Try including high-calorie foods such as granola, nuts, nut butters, seeds, dried fruit, Greek yogurt, eggs, avocado, smoothies or flavored milk.
To gain weight quickly and easily, focus on calorie-dense foods like nuts, dried fruits, avocados, whole grain bread, and full-fat dairy products. Additionally, incorporate protein-rich foods like lean meats, fish, eggs, and legumes into your diet, aiming for 250-500 extra calories daily.
Summary: To gain weight easily, increase caloric intake, eat nutrient-dense foods, engage in resistance training, and stay hydrated. Incorporate extra snacks or meals throughout the day, focus on healthy fats and high-protein foods, and gradually increase weight or resistance during exercise.
Fast food is convenient and cheap, but you pay a bigger price in the long run. Those burgers, fries, and shakes usually have more fat, calories, and highly processed carbs than your body needs in one meal. This can quickly lead to weight gain and obesity if you eat it often.
Peanut butter is high in protein, aiding weight loss, but it is rich in calories, so it can help you gain weight if you consume too much of it. Nuts are some of the healthiest things you can eat, providing proteins, healthy fats, and a range of vitamins and minerals.
You may be born naturally small and your low BMI can be due to your genes. You may have a very high metabolism and find it hard to put on weight, even if you eat foods that have a lot of calories. You may not follow a healthy, balanced diet because you forget to eat or cannot afford nutritious foods.
High-protein snacks you could eat on the go include nuts, protein bars, roasted chickpeas, hard-boiled eggs, pumpkin seeds, and low-sodium jerky. Quick-and-easy high-protein snack options include canned fish, overnight oats with berries, wholegrain crackers with cheese, edamame, whey protein shake, and protein balls.
Megestrol (Megace ES) comes as an oral liquid. Dronabinol (Marinol, Syndros) comes in oral capsules or a liquid. Growth hormone analogs, such as somatropin (Serostim), are typically administered as injections. These options provide various ways to help you gain weight gain effectively.
If you're underweight and trying to increase your calorie intake, eggs are an excellent option. Packed with protein and essential fats from the egg yolk, you can safely consume 2–3 eggs per day. Additionally, eggs can help improve muscle mass and overall body composition.
Healthy foods to help you gain weight
Don't turn to chocolate, sweets and cakes, which are more likely to lead to fat gain rather than muscle. Instead, look for foods that are good sources of protein as well as higher in calories, such as dairy products, nuts, seeds and oily fish.
This can be boiled down to good genes with a high metabolism, although experts say nutritional and behavioural factors could play a part to stave off the extra pounds of a person's body weight.
Ready-made high calorie drinks
Boost Plus®—355 calories per serving. Carnation Instant Breakfast™—280 calories per serving. Fast food shake—340 to 400 calories per serving. Sandishake®—600 calories per serving.
Add extras to your dishes for more calories, such as cheese in casseroles or nut butter on whole-grain toast. You also can add dry milk or liquid milk to foods for extra protein and calories. Some examples are mashed potatoes or soups. Try smoothies and shakes.
Successful weight gain requires that you increase your daily intake of carbohydrates. Avoid low carbohydrate diets. Eating vast amounts of dietary protein won't make your muscles grow faster and will put unnecessary pressure on your body, especially your kidneys. Avoid high-protein diets.