Weight gain: How to gain weight

First, Make Sure You’re Underweight & How to gain weight

Do you want to know weight gain: how to gain weight fast and how to gain weight at home. Your body mass index (BMI) may be a measure of your body fat. It uses your weight, height, and age to check your actual BMI. Normally, if your BMI is less than 18.5, you’re underweight.

Causes of low weight

There are many factors that may lead to anyone being underweight. Sometimes it’s to family genetics and a naturally slight figure, for others an illness might be the cause. Below are some samples of what could cause underweight:

  • High metabolism
  • Genetic disposition
  • Frequent exercise
  • Physical illness
  • Mental illness

The 10 Best Healthy Foods to Gain Weight Fast


Drinking milk is the best way to add protein to your diet. It includes both casein and whey proteins.


Rice is fairly calorie-dense, you will easily obtain a high amount of carbs and calories from one serving. It will help you eat more food, especially if you have got a poor appetite or get full quickly.

Nuts and nut butters

Nuts and nut butters are very tasty, high-calorie treats. They’re good for you and easy to add to many different types of snacks and recipes.

Red meats

Red meat is a superb source of protein that will help you gain muscle. It contains leucine, an aminoalkanoic acid that helps stimulate muscle protein synthesis. The fatter the meat, the more calories you’ll take in.

Potatoes and starches

Potatoes and other starchy foods are a really easy and cost-effective method to add in extra calories.

  • Quinoa
  • Oats
  • Corn
  • Buckwheat
  • Potatoes and sweet potatoes
  • Squash
  • Winter root vegetables
  • Beans and legumes

Healthy starches are the best way to get key nutrients and fiber, boost your calorie intake, and increase your muscle glycogen stores.

Salmon and oily fish

Salmon and other oily fish are excellent sources of incredibly healthy omega-3 fats. They also provide top-quality protein to help you build muscle.

Dried fruit

Dried fruit is full of calories, healthy fiber, and antioxidants. It’s a simple source to add nutrients and calories to your diet.


Avocados are filled with healthy fats and nutrients. They’re versatile and may be added to several different meals or eaten on their own.

Dark chocolate

Dark chocolate is full of antioxidants and other nutrients, alongside many calories to help you gain weight.


Eggs are one of the simplest foods for building muscle. There’s no limit to the amount you can eat each day, and they’re filled with nutrients.

Stay Away from Junk Food

Too many “empty” calories with added salt, sugar, and unhealthy fats can be bad for you, no matter what you weigh.

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