The 8 Best Food for Healthy Weight Gain for Underweight M/F in 2021

best food for faster weight gain

Just like obesity is the mother of serious health concerns, being underweight can cause several health conditions like debilitated immunity, weak bones, hair loss, barrenness, etc. Eating disorders, type 1 diabetes, and infections can make individual underweight. 

That’s why it’s essential to take steps to bulk up. To gain weight fast, it’s unnecessary to eat more but eating right and healthy food that promotes mass build up.

However, adding muscles and gaining a healthy weight can also be a big deal for some people, just like losing extra weight

But no worries. Here we have added some top foods that you should add to your meal plan to make the weight gain process effective than ever before.

1. Milk

milk has protein

Milk is one of the best drinks to gain weight fast and has been used for this purpose for decades. Milk is the best source of nutritional elements like proteins, carbs and fats, and calcium. It also includes other healthy vitamins and minerals that can add more healthy calories to your diet to help you gain weight healthily. Fitness trainers and health care experts also suggest milk for adding muscles and making bones stronger. In simple words, milk can be an excellent food for those trying to add healthy pounds to the overall body weight.

2. Protein Shakes


Let you gain a healthy weight without compromising the taste by adding protein shakes to your diet plan. These can help you gain weight healthily and effectively without experience any side effects. It is also known as the best post-workout foods that can help build stronger muscle. Try to prepare protein shakes at home to prevent extra sugar that premade shakes may contain. You will also like the best weight gain powerder for females in India.

3. Rice

Rice for healthy weight gain

If you want to gain weight fast without spending lots of money and effort, rice is the best choice. It is something very healthy that contains low-cost carbs to add healthy pounds to your body weight. You can add 190 calories to your body by eating 1 cup of cooked rice. It also adds 43 grams of carb and very low fat to help you gain weight without getting fat. You can also add rice in other meals to eat a balanced and healthy diet to add muscles and a healthy weight.

4. Red Meat

Red-Meat for weight gain for male female

Red meat contains nutritional elements that play a vital role in building muscles and gaining healthy weight. It is the best source of eating healthy protein and fat to maintain a healthy weight. However, one must eat red meat in moderation to prevent cholesterol-related issues.

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5. Nuts

Nuts for healthy weight gain

By eating nuts, you can add more calories by eating less because nuts contain a high amount of calories, even in small servings. According to fitness experts, cashew nuts can add 160 calories to your body to boost weight gain. Most people also eat nuts after heavy workouts because they can add alpha-tocopherol vitamin E to help prevent radical damages after the workout. Nuts can play a vital role in muscle growth and weight gain by providing you calories and nitric oxide.

6. Potato

potato help weight gain and bulk up

Potatoes are highly recommended for healthy weight gain because they are known as the best source of carbohydrates and complex sugars to add muscles and healthy weight. According to experts, potatoes should be eaten between meals as snacks to get better outcomes. Potato chips, grilled potatoes, and baked potatoes can contribute a lot to your weight gain efforts. Hence, one should avoid potato chips in unhealthy oils to prevent health-related issues instead of gaining a healthy weight.

7. Butter

butter build muscle

Tasty and silky butter is rich with monounsaturated and polyunsaturated fats that can play a significant role in gaining weight and building muscles. Butter is the best natural source of vitamins A, B12, E, K2, and D, and calcium to stay healthy and gain weight fast. You can add 100 healthy calories to your body by eating one tablespoon of butter. So make it a vital part of your meal plan if you want to gain healthy weight.

8. Dried Fruits

dried fruits help build body

They can add healthy fiber to your body to contribute to the weight gain process. Dried fruits are also high in vitamins and minerals, vital for overall good health and strong muscles. Adding dried fruits to your diet plan can help you eat enough calories required to chase weight gain goals effectively. One can also eat dried fruits as snacks throughout the day, either in the office or at home.

Pratyaksha Agarwal
I am a fitness enthusiast and gym junkie who spend not more than 1hr a day working out. I believe sufficient workouts with proper nutrition can render an impressive ripped body.