Weight Gain – Overview

Weight problem is one of the most common problems that affects millions of people. Approaching nutritionists and gym instructors for effective weight loss plans are effective ways to fix this problem. Strangely, just like weight loss, people do struggle to gain a few pounds as well. It has been medically proven that being underweight too can cause severe health problems.

Vital High-Calorie Foods

Usually, people tend to think that following a weight gain food plan is completely workable. However, that is not completely true. It requires the same amount of control and will power as one would need while following a weight loss food plan through following recommended intake of high-calorie foods. The idea of a weight gain foods is to put on healthy weight and steer clear of saturated fats.

Whole Milk

Milk is an important beverage for the most of us. From a creamy cup of coffee to a healthy bowl of oatmeal/cereals soaked in milk, there are several ways of enjoying this essential source of nourishment. Although a weight gain food plan would not require you to give up on milk, you will have to switch from fat-free or skim milk to whole milk. It is high in essential nutrients, vitamins, and contains healthy calories. One glass of whole fat milk contains 3.25% fat and 150 calories. It nourishes your body and helps you gain weight faster.

Cheese for weight gain

If you love cheese, then stick to it. Cheese is rich in calories, healthy nutrients, and vitamins. It supplements your body with enough protein and calcium to build stronger bones. Being a milk product, cheese has a high-fat content, which helps to gain weight. Try out different types of cheese and use them in your food for garnishing or as a dip.

Butter for Weight Gain

Another essential ingredient that can be included in your food plan while on a weight gain regime is butter. It is rich in good saturated fats and nutrients that help you to gain weight faster. Moreover, powerful fatty acids and vitamins make sure you are in the pink of health always. However, you need to monitor the intake of saturated weight gain foods since too much intake could add to cholesterol. Thus, layer your toasts with some butter and enjoy every bite.

Dried Fruit & Nuts

The perfect food items to snack on while on a weight gain diet are wholesome nuts and other dried fruits. Full of nutrients and healthy fats, dried fruits and nuts provide you with essential fiber and vitamins. Add almonds, walnuts, or pecans to your daily food plan. Include them in your cereals during breakfast or add them to your salads for a nice crunch.


Carbohydrates are an essential part of your diet when you want to gain weight. The best source of carbohydrates is potatoes. Further, they are rich in fiber, vitamins, and proteins. It is recommended to eat potatoes with their skin, as the skin is a rich source of protein. Add them to your main course or have them as a side dish to ensure healthy weight gain.


Eggs make a perfect breakfast item, especially if you are on a weight gain plan. Whisk up an omelette or scrambled egg for a quick meal and get nutrients in a jiffy. Egg yolk is known for the healthy cholesterol and essential nutrients it contains. Packed with omega-3 fatty acids and protein, eggs are the perfect wholesome weight gain foods.


Bring an exotic twist to your weight gain diet with some pasta. Rich in fiber, starch, and carbohydrates, pasta is the answer to all your underweight issues. Available in many shapes and sizes, pasta can be made in a variety of recipes. Add chicken or vegetables to increase its nutritional properties.

Lean Red Meat

Good news for meat lovers! You can relish the different preparations of lean red meat while on a weight gain diet. Rich in proteins and other nutrients, red meat adds to your weight faster. It is recommended to opt for lean cuts. Thus, keep lean red meat on the top of your shopping list the next time you buy weight gain foods.

Peanut Butter

Enjoy your snack times with scrumptious peanut butter toast. Peanut butter is an ideal choice from weight gain foods for people striving to put on weight. It is loaded with fats and protein, adding some healthy calories to your weight. While selecting your peanut butter, make sure it does not contain sugar. It is recommended to opt for more natural or organic peanut butter.


Fruits are weight gain foods that are perfect for in-between meals. When following a weight gain regime, one can eat sugar-rich fruits such as mangoes, avocados, bananas, and pineapples. Offering you essential nutrients and energy, these fruits are a must-add to your daily diet.
Underweight people can now attain a healthy body by incorporating the above-mentioned food sources in your weight gain diet. They help add good calories to your everyday meal plan, keeping you away from health disorders.

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centers in Mumbai, Delhi, Bangalore, Pune -manages obesity & other health related disorders.
Contact numbers: 1800 8918131/+91 86575 61727
For further information, Visit www.health-total.com

April 30, 2016

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