If you are looking to gain weight in a healthy way, there are several foods and food groups that you can incorporate into your diet. Here are some tips and recommendations from the search results:
Foods to Eat for Weight Gain:
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Protein-rich foods: Foods that are high in protein can help you gain muscle mass. Examples include eggs, meat, fish, and dairy products made with whole milk.
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Healthy fats: Unsaturated fats, such as those found in olive oil, nuts, and avocados, can help you gain weight while also providing health benefits.
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Complex carbohydrates: Whole grains, such as whole grain breads and brown rice, can provide you with energy and nutrients while also helping you gain weight.
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Dried fruit: Dried fruit is a good source of calories, fiber, and antioxidants, making it an easy way to add nutrients and calories to your diet.
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Smoothies and shakes: Homemade protein smoothies can be a highly nutritious and effective way to gain weight. Making your own smoothies gives you full control over the ingredients and can help you boost calories.
Food Supplements for Weight Gain:
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Protein powders and mass gainers: These supplements can be effective strategies to gain weight, especially when combined with strength training. A 2022 review of 74 research studies found that protein supplementation at or above 1.6 g of protein per kilogram of body weight per day improved lean body mass and lower body strength.
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Creatine: Creatine is a supplement that can help increase muscle mass and strength when combined with resistance training.
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Carbohydrate-only powder: Carbohydrate powders can provide you with energy and calories, making them a good addition to any diet for weight gain.
Tips for Healthy Weight Gain:
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Focus on nutrient-dense foods: The best foods for weight gain deliver both beneficial nutrients and calories together. Usually, these foods consist of plant or animal protein, fats and oils, complex carbohydrates, and dairy products made with whole milk.
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Avoid unhealthy trans-fats: It is not advisable to gorge on unhealthy trans-fats like fried chips, cookies, and processed foods as these will cause obesity rather than building healthy muscle mass.
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Consult a doctor or pediatrician: If you are underweight or concerned about the weight of your child, it is best to speak with a doctor or pediatrician before making any major changes to your diet.
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Add healthy fats: Healthy fats have 9 calories per gram, making them a good way to add extra calories to your diet. Examples include nuts, seeds, avocado, and olive oil[[3]](https://www.healthline.com/nutrition/best-weight-...
