Best For Weight Gain


Best For Weight Gain provides you with the tools you need to achieve your weight gain goals. It challenges your body by pushing it to the limit while ensuring that it retains as much muscle as possible, preventing unnecessary fat gain and ultimately producing maximum results!

What are the health effects of being underweight?

If you are underweight, you may not get enough vitamins and minerals, which can hurt the way your immune system works. As a result, your chance of catching another infection may be higher, and your recovery may take longer.

Why People Would Want to Gain Weight

It’s crucial to remember that there are health hazards connected to being underweight despite the fact that there is a lot of information regarding the health risks of being overweight or obese. Many times, bad nutrition or unhealthful eating habits are to blame for being underweight, but there are occasions when gaining weight in a healthy way can be downright challenging.

A body mass index (BMI) of less than 18.5 is formally regarded as underweight. An adult woman who is 5 feet, 5 inches (65 inches) tall should weigh between 114 and 144 pounds in order to be deemed to be at a “normal” weight, according to the BMI chart. In order to be within the normal range, an adult guy who is 6 feet tall should weigh between 140 and 177 pounds.

The following are some of the most frequent health hazards linked to underweight:

  • weakened immune system
  • trouble fighting illness
  • vitamin deficiencies
  • development issues (mostly in children and teens)
  • issues with fertility
  • irregular periods and increased risk of amenorrhea
  • bone loss
  • anemia
  • kidney disease
  • feeling tired or having low energy levels
  • thinning hair and dry skin

In 2014, the Swiss National Cohort Study Group looked at how being underweight affects your chances of dying over time. The study included around 31,000 people between the ages of 25 and 74. Three percent of the whole study population was underweight, and 90% of those underweight people were female. Researchers discovered that being underweight was linked to a higher chance of death from external reasons, such as accidents and suicide, when compared to people who were of normal weight.

According to the data, being underweight decreases your chances of surviving an accident and increases your risk of getting hurt. Additionally, studies show a connection between low BMI, depression, and a higher risk of suicide.

For this reason, if you’re underweight, it’s crucial to put on weight. Continue reading to discover healthy ways to quickly gain weight.

How to Gain Weight Fast and Safely

If you want to gain weight quickly and healthily, whether it’s because you’re not feeling your best or because you want to grow muscle because you don’t like the way you look, there are some general guidelines you may follow. I explain how to gain weight quickly for both men and women in the sections below.

1. Add Nutrient-Dense Calories

Quality is significantly more important than quantity when attempting to boost your caloric intake. Choosing processed or high-calorie junk food won’t assist you in gaining a healthy weight. Instead, include nutrient-dense foods in your meals to increase your daily calorie intake and feel more energized. Your meals will have more nutritious calories if you add nuts, seeds, raw cheese, and coconut or olive oil to them.

I don’t believe in calorie counting because intuitive eating is a healthier strategy, but if you’re wanting to figure out how to gain weight quickly, here’s a quick overview of how to calculate how many calories you should be consuming. The precise number of calories you must consume daily to gain weight varies depending on your metabolism, age, gender, and genetics, but as a general rule, you must consume more calories than you expend each day. Your total daily energy expenditure (TDEE) is the quantity of calories your body needs each day to function, and it is typically higher in males than in women since men have more muscle mass.

The number of calories you burn just by breathing, pumping blood, keeping your body temperature steady, etc., is called your basal metabolic rate. This number is added to your total daily energy expenditure (TDEE). You must eat more than your TDEE in order to gain weight. To determine how many calories you burn each day, use a TDEE tracker. Then, if you’re wondering how to gain weight quickly for men, just increase your daily calorie intake by roughly 250. If a woman wants to gain weight quickly, she should add about 125 calories to her daily diet. For the first two weeks, start there and gauge your improvement. You don’t want to eat too many calories in one day because your goal should be to grow muscle, not fat.

2. Eat Five Meals a Day

One of the most fundamental pieces of advice I can provide you if you’re perplexed about how to acquire weight quickly is to eat more frequently. You should strive to eat roughly five meals every day; two to three won’t cut it. High-quality protein, complex carbohydrates (rather than processed carbohydrates), and good fats should all be present in these meals.

It will be easier for your digestive system to eat smaller meals throughout the day rather than larger ones less frequently, and you won’t feel bloated and lethargic as a result. In addition, you can eat more calories without feeling stuffed to the gills. At first, it may seem like a lot of food, but as time passes, your body will adjust and start to crave these meals. A smoothie is an additional option for your meal. This is an excellent technique to increase the caloric content of your meal since liquids aren’t as full.

I also advise you to have a snack before going to bed. You’ve probably heard that you shouldn’t eat right before bed, but since our bodies work so hard to heal while we sleep, giving them a boost with more protein and carbohydrates can be helpful if you want to put on weight.

3. Add Healthy Snacks

You can improve your daily calorie intake and obtain the protein and carbohydrates you need to stay energized and put on weight by eating nutritious snacks in between meals. Trail mix, vegetables and hummus, probiotic yogurt with seeds, nuts and berries, hard-boiled eggs, and gluten-free crackers with peanut or almond butter are a few excellent high-protein snacks. Even picking fruit as a snack has been linked to reduced anxiety and emotional distress as well as better energy and cognitive performance. You can gain weight in a healthy manner thanks to all of these variables.

Make every bite count and avoid choosing snacks that are high in empty calories. Instead, make the most of this wonderful opportunity to increase your intake of protein and healthy fats.

4. Get Moving

You might think you don’t need to exercise if you’re trying to gain weight instead of lose it. However, strength training, yoga, and burst training will help you build muscle and gain healthy weight. You don’t want to gain weight by storing fat that raises your blood pressure, LDL cholesterol, triglycerides, and insulin resistance. The best way to gain weight quickly is to work on building muscle, which requires working out at least five times a week.

How to Gain Weight Fast: What Foods to Eat and Avoid

You must adjust your diet if you want to develop weight and muscle organically. Get rid of the meals that don’t provide the nutrients you require to keep your hormone levels balanced, your body operating as it should, your energy levels high, and your muscular growth. Consider only consuming foods that are high in lipids, protein, and carbohydrates—the macronutrients you need.

You should consume the following foods to acquire weight quickly:

  • Healthy fats: You can grow weight and muscle in a healthy way by consuming two different kinds of healthy fats. Unsaturated fatty acids of the omega-9 variety can be found in animal and vegetable fats. Increased physical activity and higher energy are two advantages of omega-9. Avocados, olive oil, almonds, and macadamia nuts are some of the richest sources of omega-9. You can quickly gain weight and muscle mass by consuming short-chain fatty acids from foods like ghee, grass-fed butter, and coconut oil since they don’t turn into fat in your body. Eat plenty of egg yolks, walnuts, chia seeds, flaxseeds, and wild-caught salmon because omega-3 foods are also crucial.
  • Clean protein: Take your body weight into consideration when determining how much protein you should consume each day in order to gain healthy weight. Therefore, if you weigh 160 pounds, you should consume roughly 160 grams of protein daily. Get these grams of protein from nutritious foods like whole eggs, organic chicken and turkey, wild-caught salmon, grass-fed beef, and organic chicken and turkey. You can also achieve your daily protein goals by using high-quality protein supplements. I advise utilizing premium whey protein or bone broth-based protein powder.
  • Carbohydrates: I advise you to eat more gluten-free carbohydrates by including them as sides to your meals or as snacks in between meals if you want to put on weight quickly. According to research, consuming protein by itself does not result in as much of an anabolic reaction as eating protein with carbohydrates. Root vegetables, which are pure sources of complex carbs and vital nutrients, are some excellent sources of carbohydrates. Yams, Yukon or russet potatoes, and sweet potatoes are examples of starchy vegetables that offer fiber, minerals, and complex carbohydrates without being overly sweet. Grains that are gluten-free are also excellent choices because they may reduce gas and increase energy. Quinoa, amaranth, buckwheat, brown rice, and non-GMO polenta are some of the best options. Fruit is a fantastic source of carbs as well. Consume berries, apples, bananas, and mangoes.

The foods that you want to avoid when trying to gain weight include:

  • White sugar: The truth is that if you consume too much sugar, your body will be ruined. Consuming white, refined sugar will only increase your risk for diabetes, metabolic disorders, leaky gut, cardiovascular disease, and weariness. Avoid foods and beverages that have artificial or added sugars.
  • Refined carbohydrates: Refined carbohydrates are made-up foods that have been devoid of nutrients and are injected into the body as sugar. Refined carbohydrates cause the release of insulin, which turns sugar into fat that is then stored in your body rather than providing your body with energy to build muscle. Your insulin, cholesterol, and triglyceride levels will all be negatively impacted if you use refined carbohydrates as a weight-gain strategy. Avoid refined grains, baked products, cereals, white bread, white pasta, and white rice.
  • Hydrogenated oils: Trans fats, which are included in hydrogenated oils and are connected to a variety of health issues, including heart disease, gastrointestinal problems, and elevated cholesterol levels, disrupt normal cell metabolism. These rancid oils, such as vegetable oil, soybean oil, maize oil, and canola oil, may prevent healthy weight gain, create inflammation, and take longer for your muscles to recuperate after working out.

The Best Foods For Gaining Weight

While many people make a concerted effort to lose weight, an equal number also make an effort to gain weight. It might be challenging to put on weight as well as to lose it. A calorie-dense diet can be challenging for those with a lack of appetite. To make it easier for would-be weight gainers, here are the top foods for weight gain.

Dried Fruits and raisins

Raisins and dried fruits make excellent snacks. As you watch TV or wait for the bus, munch on a bowl of dry fruit like apricots or berries. Since dried fruits have less volume than fresh fruits, they have a lot more calories per unit of volume.


Pastas can be prepared in many different ways. Most meals with a lot of calories focus on pasta. Ramen, spaghetti, and other cuisines focused on pasta are only a few examples.


Bagels may be purchased almost anywhere, from bakeries to your neighborhood Starbucks, and are high in calories. More calories are contained in bagels than in a typical slice of bread. In order to improve the flavor or include a few extra calories, they can also be topped with cheese and other ingredients.

Whole milk

If you’re looking for a safe, nutritious strategy to gain weight, think about switching from skim milk to whole milk. Whole milk is excellent for cereals and oatmeal and is high in vitamins D and A. In addition, it has a few more calories per glass than skim milk, which is more significant.

Tropical fruits

In general, tropical fruits are excellent for gaining weight. This is because they typically contain a lot of natural sugars. There are numerous ways to serve tropical fruits. They can be added to salads, blended into drinks, or eaten on their own.

Breads and cereals

For most cultures, breads and cereals constitute the standard breakfast fare. They are excellent providers of carbs, which are nutrients that keep you fueled throughout the rest of the day, making them excellent for starting your day. Particularly, whole wheat bread has more calories than white bread.


Making granola is not too difficult. Due to how simple it is to make, hikers, campers, and backpackers prefer it. Granola is also rather light considering how many calories it can have. If you like, you may even convert it into a bar. Granola goes well with yogurt, bananas, and the majority of fruits.


Fatty acids, potassium, fiber, and vitamin K are all abundant in avocados. Around 200 calories are included in one avocado. They work well for desserts, can be used to make guacamole, or placed in thin slices on sandwiches.

Seeds and nuts

Nuts and seeds are a rich source of polyunsaturated fats, which are good sources of energy. A delicious snack is a bowl of nuts and seeds. The best seeds and nuts for weight gain are Brazil nuts, walnuts, almonds, sunflower seeds, pecans, and pumpkin seeds. Nuts are particularly rich in calcium and fiber.

Final Thoughts on How to Gain Weight Fast

  • If you’re looking for healthy ways to gain weight quickly, you can increase nutrient-dense calories, eat five meals per day, snack in between meals, and engage in muscle-building exercise by changing your diet and lifestyle.
  • The best sources of protein, healthy fats, like omega-3s and omega-9s, and complex carbohydrates (from starchy vegetables and gluten-free grains), are the foods to eat if you want to gain weight quickly.
  • Strength training will help you build muscle and gain healthy weight, so limit your cardio workouts when trying to gain weight.
  • Avoid using empty calories as a weight-gain strategy because doing so will only result in health problems like elevated cholesterol and insulin resistance. Make each meal count by selecting nutrient-dense foods that will increase your energy and keep your body functioning normally.

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