Healthy foods to gain weight fast

Healthy foods to gain weight fast

It’s no rocket science again that skinny people can eat healthy foods to gain weight fast instead of indulging in junk, highly processed foods, or harmful methods. We dwell too long on weight loss matters that we forget there is this category of people who want to gain weight desperately. This statement deserves a healthy shake of the head and a sigh of wonder as to why this world isn’t balanced.

If you are in this category, do not allow anyone to shame you into backing down from your wish. Gaining some weight can be beautiful, especially when they rest on the right body parts.

Anyone looking to put on some flesh needs a lifestyle change and diet. It may sound like a cliche, but that lifestyle change is still hugely neglected.

Once you successfully unlock this part, sticking to your weight gain meals will be a walkover. So, what are these healthy foods to help you gain weight fast? There are a few of them, and we’ll discuss them all.

Healthy foods to gain weight fast for everybody

These foods might include drinks. Most can be eaten in small portions throughout the day if you must see results. Let’s begin in no particular order.

Diary milk

Healthy foods to gain weight fast


Indeed, dairy milk may not be a friend to lactose-intolerant individuals. It does not stop this white liquid from being marvelously delicious and nutrient-packed.

There have been some contrasting results from various research, which have raised health concerns about the contents of dairy milk. Some argue strongly that milk can increase the level of cholesterol in some people.

Meanwhile, other studies strongly believe that milk intake does not have a bad effect on cholesterol. Well, here’s my take: if you have a family history of struggles with high cholesterol, you may also want to skip dairy milk, just like lactose intolerant people. Or at least, take it in controlled moderation.

It’s time we look at the benefits of milk to the body and for weight gain.

Benefits of dairy milk to the body for weight gain

Diary milk offers many benefits to the body, especially for those seeking weight gain. Moderate, consistent intake will allow you to enjoy:

Weight gain

Dairy milk is a good source of adding weight. This type of milk is at the top of the list of healthy foods you can eat to put on some flesh.

Dairy milk contains about 13% fat, protein (Casein and Whey proteins), carbohydrates, minerals, and vitamins. Skimmed milk is not part of this because the processing method removes all the fat it once contained.

You’d love to hear this part: One cup of cow milk contains about 152 calories. So, if you’re looking for healthy foods to gain weight fast, include dairy milk in your diet.

Muscle and bodybuilding

It may come as a surprise, but milk can help you build those nice lean muscles. The protein contents of milk, which are casein and whey, are the culprits here.

However, you must include some exercise routine to help the milk build those muscles.

Sources of other nutrients

Keep the high calories aside; dairy milk provides you with many nutrients that will keep your body happy and healthy. The nutrients you can get from consistently taking milk include:

  • Vitamins A, B3, B5, B12, & D
  • Calcium
  • Selenium
  • Protein
  • Phosphorus
  • Potassium
  • Riboflavin
  • Magnesium
  • Iodine
  • Zinc




Milk Nutrients




Functions and benefits to the body



Vitamin A


Immune boosts, eye health, maintains soft tissues, skin, and teeth. Antioxidants.




Vitamin B3 (Niacin)


Maintains nervous system, digestive system, and skin. Aids metabolism.




Vitamin B5 (Pantothenic acid)


Breaks down carbs for energy, aids in manufacturing red blood cells, and biosynthesis of coenzyme A.




Vitamin B12


Maintains central nervous system, aids in the formation of red blood cells, aids in forming DNA.




Vitamin D


Aids the body to absorb calcium into the bones, regulates some cell functions, maintain the bones.








Maintains the teeth, bones, and muscles.





Protects cells from damage, promotes thyroid health, aids in DNA synthesis.








Immune repair, healthy growth, aids in cell repair.






Aids in metabolic reaction, contributes to the way your body stores energy, aids in DNA, and RNA production.









Aids in blood pressure reduction, controls the risk of heart disease.




Vitamin B2 (Riboflavin)


Good brain function, aids in breaking down fat for energy use, aids in maintaining the digestive tract.






Bone health and growth, aid to regulate blood pressure and heart disease, lower the risk of type 2 diabetes.









Brain development, aids thyroid hormone production.






Helps wounds heal, aids blood clots, helps maintain the immune system, prevents cell damage.



Nuts and seeds

Healthy foods to gain weight fast

Nuts and seeds are another healthy food to eat if you must gain weight. Let’s turn our focus briefly on this weight gain superfood.

Some nuts are healthier than others. Nuts and seeds like peanuts, almond nuts, walnuts, pecans, Brazil nuts, cashew nuts, sunflower seeds, and coconuts are all good sources of calories.

Imagine a handful of nuts can offer a high amount of 204 calories. Let’s compare their calories and help you pick your best.



Nuts and Seeds



Calories per Oz


Calories per 100g


Cashew nuts


155 calories









56 calories







162 calories







160 calories







175 calories







185 calories




Brazil nuts



190 calories




Sunflower seeds



165 calories










196 calories



692 kcal






159 calories


562 kcal


Benefits of nuts and seeds to the body for weight gain

Nuts are healthy snacks; more importantly, they are calorie-dense and can help you gain weight.

  • They contain antioxidants, fiber, vitamins, minerals, and protein.
  • These superfood nuts and seeds protect your heart from diseases and inflammation.
  • They are a good source of amino acid arginine.
  • They help to lower the risk of developing diabetes by controlling blood sugar.


Healthy foods to gain weight fast

Oats are on the list of foods that can help you gain a healthy weight. People looking to lose weight also take oats to achieve their weight goals.

Gaining or losing weight with oatmeal depends on how you make it. Since this article is focused on healthy weight gain, we must look at how to make oatmeal for this purpose.

First, it is healthier to have homemade oats or rolled oats. While making your oatmeal, use dairy milk and include enough nuts and seeds that are calorie-dense, bananas, chocolates, and other high-calorie toppings.

Benefits of oats to the body for weight gain

  • Oatmeal is a good source of protein
  • Helps to maintain bone health
  • It helps to maintain cholesterol level
  • Contains many essential vitamins and minerals
  • Rich in fiber
  • Aids bodybuilding
  • Packed with antioxidants

Sweet potatoes

Healthy foods to gain weight fast


Regularly adding sweet potatoes to your diet with other healthy foods can guarantee you that extra pounds you dream of. This food does not contain many calories or fats; that’s why many people believe it helps reduce weight gain.

Consistency is what makes the difference here. An essential factor you must consider if you love eating this sweet food is that it has the power to spike blood sugars when consumed too much.

Therefore, you have to be cautious about eating lots of sweet potatoes; you won’t want to deal with the discomfort of high blood sugar.

Benefits of sweet potatoes for weight gain

  • It contains antioxidants
  • It contains a high amount of fiber
  • It’s a source of Ascorbic acid
  • Aids digestion
  • Healthy source of magnesium, potassium, iron, vitamins like B6, B3, and D

Dark Chocolate

Healthy foods to gain weight fast


Dark chocolates are essential weight gain foods because they are calorie-dense and they’re satiety too. They have many beneficial effects on the body besides having fats and many calories.

Before dark chocolate contributes to weight gain, you have to consume it regularly as your source of calorie intake, alongside other healthy meals.

Benefits of dark chocolate for weight gain

  • Rich source of fiber
  • Contains antioxidants
  • Helps to lower heart disease
  • Helps your body to fight free radicals
  • Improves the skin
  • Boosts brain function
  • Controls blood sugar


Healthy foods to gain weight fast


Fruits are making this list because they are essential to weight gain goals. However, not all fruits are packed with high calories, so when you think about very healthy foods to gain weight fast, think about:

  • Avocados
  • Apricots
  • Bananas
  • Blueberries
  • Coconuts
  • Dates
  • Dried fruits
  • Mangoes

These fruits are loaded with nutrients but are high in calories. Here are their calorie contents.






Calorie contents


Avocado (whole)



240 calories


Apricots (each)



17 calories


Banana (whole)



105 calories



Blueberries (one serving)



84 calories




Coconut meat (medium size)



1400 calories




Dates (each)



23 calories







202 calories



Benefits of calorie-dense fruits for weight gain

  • Avocado

Improves brain function

Aids in maintaining vision

Loaded with vitamins and minerals

Rich source of fiber

It contains anti-inflammatory properties

Source of healthy fat

  • Apricot

May keep you hydrated

Loaded with antioxidants

Packed with vitamins and minerals

Helps to fight heart disease

Supports eye health

  • Banana

Packed with various vitamins and minerals

Supports gut health

Helps to control blood sugar level

Helps to support heart health

  • Blueberries

Rich source of fiber

Packed with antioxidants

Promotes heart health

Improves vision

Promote brain health

  • Coconut

Rich in antioxidants

Packed with numerous vitamins and minerals

Balances sodium level

Controls blood pressure

Boosts immune health

It has antibacterial, antiviral, antifungal, and anti-parasitic properties

  • Dates

Excellent source of fiber

Contains antioxidants

Promotes healthy digestion

Rich source of vitamins and minerals

Contains calcium

  • Mango

Helps to maintain your digestive health

Supports the heart

Rich in vitamins

Lowers the risk of cancer

Now that you’ve seen the different types of healthy foods that can help you gain weight quickly. Consuming them regularly with caution is your key to rapidly achieving this goal.

Secret to gaining and retaining your weight gain

One secret to gaining and sustaining your weight is to retain more calories in the body than you burn. You may never gain weight when you participate in activities that burn calories and don’t eat enough to replace them.

Since calories are associated with weight gain, you must include more calorie-dense meals in your diet. When we speak of healthy, calorie-dense meals, junk is out of the picture.

Here’s another secret: while on your road to weight gain, you do have some business hitting the gym. Yes, because building some muscles can help you add weight, and you only do that by lifting weights.


Many people have followed the wrong path when seeking to gain weight. They only ended up hurting themselves and, in turn, jeopardizing their original goal.

This article carries the information you need to gain weight fast the healthy way and remain your best healthy self.

I’d love to know if you wish to gain weight or how you achieved this goal. Trust me, other people might love your method.

Leave a Comment

Your email address will not be published. Required fields are marked *

Hey there! It's all about your health and pen, or should I say fingers

Subscribe to our newsletter. Be the first to Binge!

This will close in 20 seconds

Scroll to Top