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How to Gain Weight: 16 Healthy Foods to Gain Weight Quickly

How to Gain Weight: 16 Healthy Foods to Gain Weight Quickly

For some people, gaining weight can be just as difficult as losing weight. While there are many reasons why someone may want or need to gain weight, the key to doing so in a healthy way is to consume nutrient-dense foods that will promote muscle growth and provide energy. Here are 10 foods that can help with weight gain.

1. Nuts and nut butters.

Nuts and nut butters are a great source of healthy fats and protein, which can help promote weight gain. They are also easy to snack on throughout the day, making them a convenient option for those who are trying to increase their caloric intake.

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2. Avocado.

Avocado is a high-calorie fruit that is rich in healthy fats, fiber, and vitamins. It can be added to smoothies, salads, sandwiches, or eaten on its own as a snack. Add this fruit to your diet twice a day for three months, and watch yourself gain weight quickly.

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3. Whole Milk.

Whole milk is a great source of protein and healthy fats, as well as calcium and vitamin D. Drinking whole milk or using it in recipes can be a simple way to increase calorie intake.

4. Cheese.

Cheese is a good source of protein and calcium, and it can be added to meals or eaten as a snack to increase calorie intake.

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5.  Potatoes.

Potatoes are a high-carbohydrate vegetable that can help provide energy and promote weight gain. They can be prepared in a variety of ways, such as mashed, baked, or roasted.

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6.  Whole Grains

Whole grains, such as brown rice, quinoa, and whole wheat bread, are a great source of complex carbohydrates and fiber. These can help provide sustained energy and promote weight gain.

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7. Lean Protein.

Lean protein sources, such as chicken, turkey, fish, and tofu, are important for building muscle and promoting weight gain. They can be prepared in a variety of ways and added to meals throughout the day.

8. Dried Fruits

Dried fruits, such as raisins, dates, and apricots, are a great source of calories, fiber, and vitamins. They can be added to oatmeal, trail mix, or eaten as a snack.

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9. Olive Oil.

Olive oil is a healthy fat that can be used in cooking or as a salad dressing. It can help increase calorie intake and provide the body with essential nutrients.

10. Smoothies.

Smoothies are a great way to pack in extra calories and nutrients. Adding ingredients such as fruits, nut butter, yogurt, and protein powder can help promote weight gain.

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11. Rice.

Rice is rich in carbohydrates, especially brown rice. Although rice has a lower protein content, you can serve it with other foods like meat or beans, to get more calories, which will help you gain weight quickly.

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12. Eggs.

Egg is a healthy fat high in protein. They’re also rich in choline, a nutrient that is vital for brain health. They also play a vital role in gaining weight quickly. Eggs can be served with other meals like fish, meat, and bread to get more calories.

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13. Yogurt.

Fat yogurt is a good source of calories and protein, which are vital for gaining weight. You can flavor yogurt naturally by adding honey, fruits, and nuts.

14. Eat more frequently.

Eat at least 3–4 meals a day, even when you don’t feel hungry. Just make sure you eat plenty of fat. Also, eat a lot of energy-dense foods and add spices and sauces so that they become tasty, and you can take more of them. 


If you desire to gain weight quickly, then getting enough sleep is very necessary. Go to bed by 8 p.m. and turn off the light. Sleep is very important for muscle growth. 

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16. Lift weights.

Lift heavy weights and improve your strength. This will help you gain mass instead of just weight. In addition, gaining weight quickly might take some weeks or months to be effective, and if you want a quick result, don’t smoke. In fact, quitting smoking can help you gain weight.

In a nutshell, weight gain can be achieved in a healthy way by consuming nutrient-dense foods that provide energy and promote muscle growth. Adding these foods into your diet can help increase calorie intake and promote weight gain. However, it is important to consult with a healthcare professional before making any significant changes to your diet.

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POLYTV Admin A.k.a 9jaPoly is A passionate Reporter that provides complete, accurate and compelling coverage of both anticipated and spontaneous News. 9jaPoly Started his career as a blogger and campus reporter in 2016. He loves to feed people with relevant Info. He is a polytechnic graduate (HND BIOCHEMISTRY). POLY TV ADMIN is a relationship expert and life coach. Apart from blogging, He love watching movies and meeting with new people to share ideas with. Add 9jaPOLY on WhatsApp +2347040957598 to enjoy more of his Updates and Articles.


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