How To Gain Weight Naturally? (14 Foods To Gain Weight Quickly)

Did you know, according to a study, when a person is underweight, they are subjected to a greater risk of early death.

There are so many in the world who want to lose but, there are so many people who want to gain weight as well. According to a survey done by NFHS, which stands for National Family Health Survey, done in the year 2022-16, 35.7% of children under the age of five are underweight, 38.4% are stunted and 21% are wasted.


Things That Can Make Someone Underweight

  • Eating disorders like anorexia nervosa, bulimia Nervosa, binge eating disorder, etc. These disorders are caused by factors, such as genetics, cultural preferences, societal or peer pressure, personality traits, etc.
  • Thyroid overactivity, which leads to a disease called hyperthyroidism. In hyperthyroidism, the body’s metabolism is at its peak. Thus, causing excessive weight loss.
  • Diabetes (specifically type-1), which is not controlled either by diet or exercising, can eventually, lead to a significant weight loss.
  • Celiac Disease – This is an autoimmune disorder. Here, when a person eats gluten, the immune system starts reacting to it, leading to excessive inflammation. Gluten is a type of protein that is present in most food items. When people develop this disease, their diet gets severely disturbed, leading to weight loss.
  • Infections such as HIV-AIDS, tuberculosis, etc, can severely damage one’s health and immune system, leading to severe weight loss.
  • Cancer – cancerous tumors consume or live on large amounts of calories, eventually leading to extreme weight loss.


14 Things To Gain Weight Naturally

1. Milk


Milk is the one thing that can be found in every household. It has a combination of carbohydrates, fats, and proteins. It contains a variety of vitamins and minerals. It is said that, after a high resistance workout, if one drinks skim milk, it helps in muscle building more effectively. For people who are looking to gain weight, milk can be added to your diet on an everyday basis.


2. Dates


Dates are packed with vitamins A, C, E, K, B6, niacin, and thiamine, which are very important for our health. These are rich sources of proteins, iron, sugar, and energy which help in gaining muscles without putting on too much weight.


3. Peanut Butter

Peanut Butter

Peanuts are loaded with fatty acids, vitamins, minerals, and proteins. It is known to have dense calories. You can have a spoon full of peanut butter either on a piece of toasted bread or plain chapatti. Hence, one can add it to their diets if they want to gain weight in a healthy way.


4. Rice

White Rice

An excellent source of carbohydrates. One cup of rice approximately contains 200 calories. Rice also contains thiamine, niacin, and minerals such as zinc and phosphorous. Having an adequate amount of simple carbohydrates in your daily diet can be beneficial in gaining weight.


5. Banana Shake

Banana Shake

Bananas are packed with calories and can give an instant boost of energy. They are rich in carbohydrates, vitamin A, Vitamin C, phosphorus, potassium, and natural sugar. One or two banana intakes per day can be really helpful. When bananas are consumed in the form of shakes, the goodness of milk and banana gets combined, giving an even better result.


6. Red Meat

Red Meat

Leucine and creatine are the important nutritional factors that are present in red meat. It is said consumption of red meat can help in gaining weight and building muscles. It is studied that, people who eat meat have increased strength by 18% than people who don’t.


7. Whole Grain Bread

Whole Grain Bread

Whole Grain Bread is a source of complex carbohydrates, which can help in healthily promoting weight gain.


8. Nuts


Nuts are dense calories and also contain many vitamins and minerals. Nuts that are either dry or roasted are the most beneficial.


9. Baked Potatoes

Baked Potatoes

Potatoes are rich in carbohydrates. Potatoes when baked with either butter or olive oil helps in gaining weight.


10. Protein Shake/Supplement

Protein Shake

Sportspersons, gym trainers are the people who consume protein supplements all the time. These boost muscle mass and also increase muscle strength. Some of these supplements contain a high amount of sugar, so it is advisable to check the label before buying.


11. Avocados


Avocados are rich in fats, calories, vitamins, and minerals.


12. Eggs


Eggs are a rich source of healthy fats, proteins, vitamins, and minerals.


13. Cheese


There is a variety of cheese available in the market. They are a rich source of proteins, fats, calcium, and other vitamins and minerals.


14. Whole Grain Pasta

Whole Grain Pasta

Whole Grain Pasta has plenty of nutrients and healthy calories that help in weight gain.


Some Additional Tips That Can Help

Some things, other than food and weight training that can be beneficial in gaining weight. These are:

  • Avoid drinking water before meals. This can make you think you are fuller than you are and would make it difficult in consuming the number of calories that you should maintain the calorie intake to gain weight.
  • Eat 5 meals a day. 3 large meals and 2 medium-sized meals should be there in your daily diet. Eating often slows down the metabolism and helps in gaining weight.
  • Include milk in your diet. Milk is a great source to get high-quality protein and calories.
  • Add creatine supplement to your diet. This supplement helps in building muscle mass.
  • Get proper quality and amount of sleep. 6 to 7 hours of sleep is a must for people who do resistance training. Good sleep helps in muscle growth.
  • Add protein shakes to your diet.
  • If you are a smoker, I suggest you quit smoking.


Consistency Is The Key

Let us accept that, it doesn’t matter whether you are trying to gain or lose weight. Both of them are equally difficult. Whenever a person tries to bring change into the body, the body doesn’t react the way it is expected to react.

In people who want to cut down on calories, the body reacts such a way that it craves more food. In people who try to gain weight and increase their calorie intake, the body boosts its metabolism leading to absolutely no progress.

Even during resistance training, which is very important whether a person is trying to gain or lose weight, the body aches and soreness make it difficult to be consistent.

When you are determined enough and want to reach your desired goal, let nothing come in your way. I have been a moderately obese person myself. I weighed 80 kgs 6 months back. I did 6 months of dedicated training and diet and now I weigh 59 kgs. There have been many ups and downs during this time, but the goal kept me focused.

Give yourself an appropriate amount of time to change your weight. Don’t sprint your way to the goal. Rather take small steps, healthy choices regularly. Small decisions can help you go a long way. Just be consistent!


Also Read:

How To Make Protein Powder At Home?

Common Diet Myths



Underweight people are at greater health risk, same as obese people. They are at a higher risk of infertility, osteoporosis, weak immune system, malnutrition, and other severe complications. There is a list of food items that you can consume in your diet. It can help you to gain weight, in a very healthy manner. Also, along with diet, you must focus on those additional valuable tips and follow an exercise routine. Resistance training is really helpful. I am sure if you are consistent with the above-given tips and methods, you can easily achieve your goals. Slowly but steadily.

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Dr. Med. Raoul Hasert is a specialist in dermatology and venereology. He is a senior physician in Praxisklinik Dr. Hasert.

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