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Understand how to gain weight naturally and fast

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Wondering how to gain weight? Check out some of the weight gain tips and well as healthy foods to gain weight

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Understand how to gain weight naturally and fast

Understand how to gain weight naturally and fast

In today’s fast-paced nature of life, where sedentary lifestyles take precedence, weight management has emerged as one of the key health and wellness objectives. A healthy weight is equivalent to a healthy life. In this blog, we are going to discuss the other side of the spectrum. If you are too skinny and wondering how to gain weight naturally yet effectively, this one's for you.

Being underweight can be a concern, especially if it's the outcome of poor nutrition or if you have other underlying health concerns. In this blog, we will be focusing on how to increase weight, some healthy foods to gain weight optimally, and more.

Let’s get started.

Expert-recommended Weight Gain Tips

Here are some healthy weight gain tips for the underweight ones out there:

  • Eat more frequently:

When you are underweight, you might feel full faster. It is essential for you to eat five to six smaller meals throughout the day rather than two or three large meals.

  • Choose nutrient-rich foods:

Are you on the lookout for a weight-gain diet? You can opt for

  1. whole-grain bread, pasta, and cereals
  2. fruits and vegetables
  3. dairy products
  4. lean protein sources
  5. nuts and seeds

Try keeping your food platter as nutritious, balanced, and as healthily tastier as possible! Don’t stop yourself from trying a few new things under the calorie limit.

  • Try smoothies and shakes:

Coffee breaks in the office or frequent diet sodas can harm your weight gain measures. Instead, opt to drink a smoothie or healthy shakes made with milk and fresh fruits. Who says tasty can’t be healthy? Try sprinkling in some ground flaxseed on your nutritious shakes, and you are sorted.

  • Watch when you drink:

Some people find that drinking fluids before meals tends to curb their appetite. If you are one among them, consuming fluids either 30 minutes after a meal or before it may work.

  • Make every bite count:

Making every bite count is the key if you are planning to have healthy foods to gain weight naturally and effectively.

  • Top it off:

It’s always good to add extras to your daily meal platters for more calories. Extra cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews are just some of our cues for weight gain tips.

  • Have an occasional treat:

Even when you are underweight, you should be mindful of excess sugar and fat. However, an occasional treat does no harm. A slice of pie with ice cream is OK, and if you feel you have gone overboard, you can always burn that food. However, ensure that most of your treats are healthy and provide nutrients, not just calories. Bran muffins, yogurt, and granola bars are good choices for occasional treats.

  • Exercise, Exercise, and Exercise:

Exercise may seem essential for weight loss or weight management. However, it’s one of the key weight gain tips too. Exercise, especially strength training, can help you gain weight by elevating your chances of building up your muscles. Exercise may also stimulate your appetite, which may help you eat more. Just see to it that every bite of yours is healthy, nutrition-rich, and balanced.

Let’s understand more about the weight gain diet.

Weight Gain Diet

Gaining weight or adding muscle can be just as difficult as losing weight for others. Have you been there, done that? Well, adding certain simple yet underrated foods to your diet can make your weight gain effort both healthy and more effective.

Here are some of the best healthy foods to gain weight.


Milk is deemed complete food, and rightfully so. It tends to be rich in all essential nutrients for our body. It is considered high in proteins, calcium, carbs, fats, minerals, and vitamins. It is an excellent source of both casein and whey proteins and can help you build your muscle mass. Try drinking two glasses of milk per day with a meal or before or after a workout as you deem fit as per your nutrition goals and weight gain diet plan.


Rice has been one of the convenient and cost-effective sources of carbohydrates that is essential to gaining weight. Rice is also a calorie-dense food, which helps you obtain carbs and calories from a single serving. One cup of rice is known to provide about 200 calories that can help in your weight gain measures. Rice with different curries and veggies that are high in proteins is the easiest way to taste, with calories and a protein boost.

Dried Fruits:

Dried fruits are superfoods rich in various antioxidants, proteins, calories, and micronutrients. They have a naturally high sugar content that makes them top of the list of healthy foods to gain weight. You can eat them raw or roasted. Garnish your yogurt and smoothies with them. A daily handful of dried fruits such as almonds, walnuts, and cashew are some of the best nutritious foods for gaining weight.

Homemade protein smoothies:

Homemade smoothies are known to be much healthier than ready-made protein supplements available in supermarkets or departmental stores. Homemade shakes are deemed most effective at helping to build muscle if drunk shortly after a workout. Homemade smoothies, such as chocolate banana nut shake, vanilla berry shake, chocolate hazelnut shake, and super green shake, can help gain weight quickly. If you have been wondering how to gain weight fast, you have your cues.

Red meat:

Red meat is a rich source of protein that helps in building your muscles and increasing your weight. It contains leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meat are known to contain protein and fat, which promote weight gain.

Fatty and oily fish:

Fatty fish such as salmon tend to be rich in essential fatty acids and proteins. They help to gain weight and also boost your immunity. Omega-3 present in these fishes is the best source that is significant for weight gain. You can prepare different dishes from salmon, such as steamed fish, fried fish, and smoked salmon. Weight gain can’t get healthier and yummier than this!

Potatoes and starchy foods such as corn, whole grain bread, Avocados, eggs, healthy fats, and oils can also be included in your weight gain diet for maximum results.

Weight gain, weight loss, or weight management, no matter what, personal fitness takes precedence. Connect with expert personal trainers that leverage FitBudd’s personal training software to deliver customized and comprehensive results.

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