Top 17 Best heatlhy Food to gain weight faster

For some individuals, weight gain or muscle strengthening may be more troublesome than others.

You can add success to your weight gain efforts by adding some nutrition to your diet.

Here are the 17 best Healthy diet foods that will not only increase your weight, but will also work to increase and strengthen the muscles.
Top 17 Best heatlhy Food to gain weight faster

1. Milk

Milk has been utilized as a weight gainer or muscle manufacturer for a considerable length of time. 

It gives a decent parity of proteins, carbs and fats and is a decent wellspring of calcium, just as different nutrients and minerals. 

For those attempting to include more muscle, milk is an amazing protein source that gives both casein and whey proteins. Research has even indicated it can assist you with including muscle when joined with weight lifting. 

Moreover, examines have discovered that milk, or whey and casein joined, can prompt more prominent mass increase than other protein sources. 

After dinner, before eating, or when you are doing some exercise, during this, drink one or two glasses of water.

Things To Remember 

Drinking milk is an incredible method to add protein to your eating regimen. It contains both casein and whey proteins. 

2. Homemade Protein Shakes

Drinking homemade protein shakes can be an exceptionally nutritious and quick way to gain weight.

We should make the protein shake on the house itself because the protein shake purchased from outside is full of sugar and they are lacking in nutrients. You can also keep complete control on its taste and nutritional content by making shakes at home.

Here are some great ways you can try them. You can mix each in 2 cups (500 ml) of milk or you can use almond milk.

  • Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein and 1 tablespoon (15 ml) of nut or another nut spread. 
  • Vanilla berry shake: Combine 1 cup (237 ml) of new or solidified blended berries, ice, 1 cup (237 ml) of high-protein characteristic yogurt and 1 scoop of vanilla whey protein. 
  • Chocolate hazelnut shake: Combine 15 ounces (444 ml) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 ml) of hazelnut spread and 1 avocado. 
  • Caramel apple shake: Combine 1 cut apple, 1 cup (237 ml) of characteristic yogurt, 1 scoop of caramel-or vanilla-seasoned whey protein and 1 tablespoon (15 ml) of sans sugar caramel sauce or enhancing. 
  • Vanilla blueberry shake: Combine 1 cup (237 ml) of new or solidified blueberries, 1 scoop of vanilla whey protein, 1 cup (237 ml) of vanilla yogurt and sugar if necessary. 
  • Overly green shake: Combine 1 cup (237 ml) of spinach, 1 avocado, 1 banana, 1 cup (237 ml) of pineapple and 1 scoop of unflavored or vanilla whey protein. 

These give around 400–600 calories, alongside a high protein and other nutrients and minerals. 

Things to Remember

Always make protein shake at home Do not buy protein shake from outside which may contain sugar and they are not nutritious.

3. Rice

Rice is an advantageous, minimal effort carb source to assist you with putting on weight. Only 1 cup (165 grams) of cooked rice gives 190 calories, 43 grams of carbs and next to no fat (6).

It is extra calorie-thick, meaning that you can get more than one serving of carbs and calories without any stretch. Because of this, you eat more food, especially when your stomach gets full quickly.

At this point when you are in a hurry, minced rice is easily added to other pre-made and protein sources in a two-minute pack.

Another well-known technique is to set up a large pot of rice for the week and consolidate it with some protein and fat.

In any case, incredibly huge sums may not be astute because of their potential arsenic and phytic corrosive substance. Arsenic can cause poisonousness and phytic corrosive can decrease the ingestion of zinc and iron.

Things To Remember

Rice is an incredible well of carbs that are very easy to spend and digest. 

4. Nuts and walnuts

Eating nuts and walnuts is an ideal decision if you want to gain weight.

Only a small bunch of almonds contain more than 7 grams of protein and 18 grams of fat.

Since they have a lot of calories, you can have them every day or anytime with a feast, by doing this you can increase the amount of calories you consume faster.

Nut spreads can likewise be mixed it up of tidbits or dishes, for example, smoothies, yogurts and considerably more.

Make sure that the walnuts you are eating are of a good quality.


Eating nuts and walnuts are very tasty and you can eat them anytime.

5. Red Meats

Red meats are most likely extraordinary compared to other muscle-building nourishments accessible.

Leucine is the key amino corrosive. Our body needs to invigorate new muscle tissue.

What's more, red meats are outstanding among other normal wellsprings of dietary creatine, which is perhaps the world's best muscle-building supplement.

Consider picking fattier cuts, which give a greater number of calories than more slender meats, helping you take in additional calories and include weight.

In one investigation, 100 older ladies included 6 ounces (170 grams) of red meat to their weight control plans and performed obstruction preparing six days every week for about a month and a half.

The ladies increased mass, had a 18% expansion in quality and an increment in the significant muscle-building hormone IGF-1.

Both lean and greasy meats are an incredible wellspring of protein, however greasy meat gives more calories, which can assist you with putting on weight. 


Red meat is a brilliant wellspring of protein that will assist you with picking up muscle. It contains leucine, an amino corrosive that animates muscle protein union.

6. Potatoes and Starches 

Potatoes and other boring nourishments are an extremely simple and savvy approach to include additional calories. 

Attempt to take one of these wells of carbs: 

  • Quinoa 
  • Oats 
  • Corn 
  • Buckwheat
  • Potatoes and yams
  • Squash 
  • Winter root vegetables
  • Beans and vegetables 

Not exclusively do potatoes and different starches add carbs and calories to assist you with putting on weight — they additionally increment your muscle glycogen stores. 

Glycogen is the prevalent fuel for most games and exercises. 

Huge numbers of these carb sources additionally give significant supplements and fiber, just as safe starch, which can help sustain your gut microscopic organisms. 


Solid starches are an extraordinary method to get significant supplements and fiber, support your calorie admission and increment your muscle glycogen stores. 

7. Salmon and Oily Fish 

Like red meat, salmon and slick fish are fantastic wellsprings of protein and significant solid fats. 

Out of the considerable number of supplements that salmon and sleek fish give, omega-3 unsaturated fats are among the most huge and notable. 

They offer various advantages for your wellbeing and battle infections. 

Only one 6-ounce (170-gram) filet of salmon gives around 350 calories and 4 grams of omega-3 fats. A similar serving packs 34 grams of excellent protein, helping you fabricate muscle or put on weight. 


Salmon and other slick fish are an extraordinary wellspring of extraordinarily solid omega-3 fats. They likewise give great protein to assist you with building muscle. 

8. Protein Supplements 

Taking protein supplements is a simple method by which you can increase your weight.

Whey can be a simple and practical system for protein enhancement and mass-raising weight gain, especially when you start exercising with it. 

Whey protein is produced using dairy and is able to improve markers of well-being and reduce the risk of disease.

This can be quite progressive when you want to additionally increase protein in your day.

Like meats and other creature items, whey protein contains all the fundamental amino acids required to invigorate muscle development. 

You can utilize it previously or after your exercise and at some other point during the day. 

If you want to get that protein and you don't know where to get it, then you can take it from Amazon's site 


Protein supplements are a straightforward and reasonable expansion to your eating routine to assist you with expanding your protein consumption.

9. Dried Fruit 

Dried fruits give us a lot of calories, as well as antioxidants.

You can get a wide range of kinds of dried organic product. 

In any case, they have a high sugar content and are not perfect for losing weight.

Many people think that when dried fruits become old or dry they lose their potential. But this is not the case. Dry fruits contain a lot of fiber, vitamins and minerals.

Take a stab at joining some dried natural product with a protein source, for example, cuts of meat or a whey protein shake. They likewise blend well in with nuts and regular yogurt, giving a mix of solid fats, protein and other key supplements. 


The dried organic product is suppressed with calories, and fiber. This is a simple method of adding supplements and calories to your eating routine. 

10. Entire Grain Bread 

Entire grain breads are another acceptable carb source to assist you with putting on weight. 

You can make some extremely basic, unhealthy and even dinners by joining bread with protein sources, for example, eggs, meat and cheddar. 

When buying bread, focus on common entire grain and seeded breads. Solid adaptations, for example, Ezekiel bread, are accessible in most markets. 


Entire grain breads can be viable to put on weight, particularly when joined with a decent protein source. 

11. Avocados 

Avocados are stacked with sound fats. 

In contrast to other entire natural products, avocados are reasonably calorie-thick and along these lines an incredible food to assist you with putting on weight. 

Only one enormous avocado gives around 322 calories, 29 grams of fat and 17 grams of fiber (28). 

Avocados are likewise high in nutrients, minerals and different useful plant mixes. 

Have a go at adding avocados to your primary dinners and different dishes, for example, omelets or sandwiches. 


Avocados are loaded with sound fats and supplements. They're adaptable and can be added to a wide range of suppers or eaten all alone. 

12. Cereals Healthy 

Sound grains can be a magnificent wellspring of carbs, calories and supplements. 

While you ought to stay away from handled, high-sugar oats, more beneficial structures like cereal can be an incredible carb source to add to your eating regimen. 

Grain-based oats and oats additionally contain useful supplements like fiber and sound cell reinforcements. 

When buying oats, center around these sound decisions: 

  • Oats 
  • Granola 
  • Multigrains
  • Wheat
  • Ezekiel 

Try to peruse the name and keep away from oats with refined grains or included sugar. 


Eating oat can be an incredible method to put on weight and devour more fiber. Be that as it may, stick to more beneficial structures, for example, cereal. 

13. Oat Bars 

A portion of the more beneficial grain bars available can be an incredible bite when you're in a hurry. 

They are likewise a decent decision previously or after an instructional meeting since they will in general contain a blend of moderate and quick processing carbs. 

Likewise with oats, attempt to adhere to bars produced using sound entire grains. You can likewise discover bars that contain other solid fixings, for example, dried natural products, nuts or seeds. 

As a bite or feast in a hurry, take a stab at consolidating a grain bar with other protein sources, for example, characteristic yogurt, bubbled eggs, cold cuts of meat or a protein shake. 


Stick to oat bars that have entire grains and other sound fixings, for example, dried leafy foods. 

14. Chocolate 

Top notch chocolate gives a huge amount of cancer prevention agents and medical advantages. 

The vast majority suggest getting chocolate with a cocoa substance of at any rate 70%. 

Like other high-fat nourishments, chocolate has an extremely fatty thickness, which means it's exceptionally simple to get numerous calories from it. 

In 100-gram bar has around 600 calories and is pressed with wellbeing advancing mixes, including fiber, magnesium and cell reinforcements. 


Dim chocolate is pressed with cell reinforcements and different supplements, alongside a lot of calories to assist you with putting on weight. 

15. Cheese 

Cheddar has been a staple nourishment for quite a long time. 

Like dim chocolate, it's high in calories and fats. On the off chance that you eat it in bigger amounts, it's likewise a generally excellent wellspring of protein (31). 

Since cheddar is unfathomably scrumptious, you can join it into most dishes and effectively include a few hundred additional calories. 


 Cheese is a generally excellent wellspring of protein and wealthy in sound fats. Add it to dinners in the event that you need a calorie and flavor help. 

16. Entire Eggs 

Eggs are one of the most advantageous muscle-building nourishments on the planet. They give an extraordinary blend of top notch proteins and sound fats. 

It's additionally imperative to eat the entire egg. Truth be told, practically the entirety of the helpful supplements in eggs are found in the yolk. 

For whatever length of time that you don't have a narrow mindedness to eggs, there is no compelling reason to restrict your egg utilization — you can without much of a stretch eat three eggs for each day in the event that you need. 

Indeed, numerous competitors or weight lifters will eat at least six day by day. 


Eggs are perhaps the best nourishment for building muscle. There's no restriction to the number you ought to eat in a day, and they're brimming with supplements. 

17. Full-Fat Yogurt 

Full-fat yogurt is another sound and advantageous tidbit. It has an incredible healthful profile, including an even blend of protein, carbs and fat. 


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