How to gain weight fast naturally

Are you struggling to gain weight and also don’t want to eat any food supplements? If You are looking to gain weight naturally, then you are in the right place, as this article will describe some of the best foods for weight gain.

How to gain weight fast and naturally

Foods that can be eaten to gain weight are numerous. There may be people who recommend that you eat more protein, while others may recommend that you eat more carbohydrates. In the end, it is up to the individual to decide how they plan to gain weight.

Benefits of Gaining Weight

Weight gain has several benefits for skinny people, depending on their needs. Here are a few potential benefits of weight gain:-

1. Improved nutrition: The body needs calories and nutrients to remain healthy, and gaining weight can help improve nutrition.

2. Increased strength: Gaining weight can help to increase muscle mass and strength, which can improve physical function and performance.

3. Improved body structure: As muscle mass increases and body fat decreases, weight gain can help to improve body composition, which in turn can improve overall health and well-being.

4. Improved self-esteem: Gaining weight can help to improve self-esteem and personality by increasing confidence in one’s appearance and physical abilities.

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What are the best foods for weight gain?

As we always prefer eating plant-based food rather than animal-based food, we have discussed only vegetarian food here.

Weight gain food sources

Here are 7 best foods for weight gain:

1. Potatoes

Potatoes are a great source of potassium and vitamin C. They are also rich in carbohydrates. The carbs are converted to glucose, which provides energy to your body. Any glucose your body can’t use will be converted into fat, helping you to gain weight.

One raw potato contains 116 calories whereas One boiled mashed potato contains 140 calories. You got it right. Opt for mashed potato for a quick result.

2. Bananas

Bananas are an excellent source of carbohydrates and calories and hence proved to be helpful to gain weight. Ripe bananas give faster results. One banana contains 105 calories and 27 grams of fat.

3. Rice

Rice is rich in carbohydrates. 1 cup of cooked rice contains 204 calories and 44 grams of carbs. So you easily get carbs and calories in a single serving.

4. Dry Fruits

Dry fruits contains more calories than their fruit version. So it will be a wise idea to include dry fruits in our daily routine. Even if you are not aiming for weight gain, you should eat dry fruits on a regular basis to boost immunity. The best part is that they can be eaten anytime and do not require any space in the lunch bag.

All dry fruits have some other benefits. You can choose as per your choice. If you are not allergic to almonds, they will give a faster result. One cup of mixed dry fruits contains 480 calories approximately.

5. Peanut Butter

Peanut butter is high in fats and they are calorie-rich. They found it to be very helpful to gain weight.  Two tablespoons of Peanut butter contains 188 calories approximately.

6. Full Fat Milk

One cup of whole milk contains 149 calories and 8 grams of fats. For weight gain, You should go for full-fat milk instead of skimmed milk. Drinking milk will not only help in weight gain but will also provide you with protein and nutrients.

7. Oil

 Extra virgin olive oil contains healthy fats that your body uses for energy. Coconut oil and avocado oil can also be used for cooking. These oils are dense in calories and they will help you to gain healthy weight and mass.

What is the Best Way to eat these foods?

Tip 1:- You should aim to get extra calories from nutritious foods instead of high-calorie ones that are low in nutrients, such as sweets and snack foods.

Tip 2:– If Fruits are eaten with a combination of milk, it is more beneficial for weight gain as it increases fat. Drinking homemade protein shakes and smoothies for breakfast are the best options to gain weight in a natural way. Include fruits such as avocado and Banana.

Tip 3:– Eat at least 5 portions of a variety of fruit and vegetables every day.

Tip 4:– Include dairy products such as yogurt in the meal as it is also rich in fats.

How to gain weight fast the healthy way

Try the program for three months. The number of calories you consume must exceed the amount you burn. Here are some general guidelines for a daily diet that can help with weight gain:

  • Eat more frequently: Aim to eat 5-6 smaller meals throughout the day, rather than just 3 large meals.
  • Increase your calorie intake: Add healthy, calorie-dense foods to your meals, such as nuts, seeds, nut butter, avocado, cheese, and whole milk dairy products.

    Consume more protein: Protein is important for building and repairing muscle, so try to include plant sources of protein such as pulses, Legumes and quinoa, Green Peas, and Beans.

  • Include healthy fats: The fats in your diet can provide you with energy and allow you to consume more calories.
  • Eat Frequently: Don’t skip meals. Instead of 3 whole meals try to eat 5 small meals at regular intervals. This will help you maintain a calorie surplus throughout the day.


It’s important to note that gaining weight should be done in a healthy and sustainable way, rather than relying on unhealthy or extreme measures. In order to support good health and well-being, it is generally recommended consuming a variety of nutrient-dense foods and engage in regular physical activity.

Consult a healthcare professional or a registered dietitian to develop a safe and effective weight-gain plan tailored to your individual needs and goals if you are interested in gaining weight.

I hope you got some ideas from this article on how to gain weight. Have you done anything else which worked for you? I would be happy to hear from you and appreciate it if you could leave me a comment.

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