For most, weight gain is simple: Eat more. It is actually a systematic and planned form of food to gain healthy weight. These people with low weight have a rapid metabolism, a genetic disorder, or are just because of low individuals. Eating garbage food, packaged foods, and sugar-filled snacks can actually cause toxins in the body, which can destroy digestive health and can destroy its function during the time period. This is more about lean benefits than fat distributors. Therefore, eat a lot of nutritious foods that are filled with calories containing protein, healthy fats, vitamins, and minerals.
The guide explains in detail about ten healthy foods, how they work, and how best to include them in their usual diet.
1. Nut and nut butter
High-protein food is rich in nutrients and has a lot of calories. Almonds, walnuts, cashews and pistosaosus proteins and various important micronutrients such as magnesium, zinc, vitamin E, etc. form healthy fat sources.
Weight gain indicators:
Surprisingly, the nuts contain mainly unhealthy solar or polyunsaturated fat, but are beneficial for the heart and calories. Only a few nuts (to be accurate) will add, with some almonds, and count additional calories of around 160 in your quidian intake without increasing appetite.
How to use:
- Snack on a nut mixture between planned food.
- Distribute almonds or peanut butter on the toast, on a smoothie, or on porridge.
- Add cashew cream to the curry and sauce.
2. Complete milk and dairy products
Calories and nutrients are necessary for dense, dairy protein, calcium, and all healthy weight gain. Together with the cousin protein supply of whole milk, cheese, curd, and cheese, to re the muscles, it was slowly digested
Casein protein which is ideal for muscle repair and development.
Why do they help gain weight?
Dairy products provide a balance between protein and fat. Whole milk is rich in calories and is a natural source of vitamins such as A, D, and B12. Paneer (Indian Cottage Paneer) is a versatile protein source that can be used in many indigenous dishes.
How to include them:
- Drink a glass of whole milk with breakfast or before bed.
- Put full-fat yogurt in a smoothie for cream and extra calories.
- Prepare cheese-based curry like pellak cheese or cheese butter masala for protein package foods.
3. Eggs
Eggs are often called “full proteins” because they contain all nine essential amino acids. They are a nutritional powerhouse, which is rich in proteins, healthy fats, and essential vitamins, such as B12, choline, and vitamins.
Why do they help gain weight?
A large egg contains about 70 calories and 6 grams of high-quality protein. Eating eggs regularly supports muscle growth and provides healthy fat to promote calories.
How to include them:
- There are boiled eggs in the form of snacks.
- Make omelettes with cheese and vegetables for a calorie-tastic breakfast.
- For satisfactory foods, use eggs in fried rice, curry, or egg bhurji.
4. Avocado
Avocado is rich in cardiovascular monounsaturated fat, potassium, and fiber. They are one of the most calorie-proof fruits available.
Why do they help gain weight?
A medium avocado has about 250 calories and is filled with healthy fat. Eating them regularly can help with weight gain without compromising health.
How to include them:
- Scattered moss avocado on toast.
- Add salads, smoothies, or wraps for extra cream.
- Prepare Guakamol as a snack doll with full-grain biscuits.
5. Whole Grains
Full foods such as brown rice, quinoa, oats, and millet are complex carbohydrates that provide a slow liberation of energy, making them an essential part of a healthy weight gain diet.
Why do they help gain weight?
Whole grains are packed with fiber, vitamins, minerals, and calories. They prevent unhealthy spikes in your blood sugar and keep you energetic.
How to include them:
- For food, switch to brown rice or quinoa with white rice.
- Eat whole-grain bread, rotis, or pasta to add bulk to your diet.
- Start the day with nuts, fruit, and honey with a bowl of oats on top.
6. Potato and starch vegetables
Vegetables with potato, sweet potato, corn, and peas are rich in carbohydrates and calories, making them ideal for healthy weight gain.
Why do they help gain weight:
Potatoes have a lot of resistant starch and complex carbohydrates, which help to replenish glycogen stores and promote muscle growth after exercise.
How to include them:
- Make mashed potatoes with butter and cream.
- Roast sweet potato with olive oil and herbs.
- Add cooked potatoes in salads, curr,y or parathas.
7. Legumes and pulses
Lenses, chickpeas, kidney beans and black beans are excellent plant -based proteins and carbohydrate sources.
Why do they help gain weight:
Legum complexes are rich in carbohydrates, proteins and fiber, which help build muscle and maintain the health of the gut.
How to include them:
- Prepare cordial lenses with ghee or butter.
- Make chickpeas (gram masala) or rajma rice for a nutritious food.
- Use sprouts in salads with olive oil dressing.
8. Lean meat and fish
Chicken breast, turkey and oily fish such as salmon, tuna and mackerel are excellent sources of omega -3 fat.
Why do they help gain weight:
Protein from animal sources is very bioable, which means your body absorbs it effectively. Fat fish cause omega -3 fatty acids that reduce inflammation and improve heart health.
How to include them:
- Grill or fry chicken with olive oil for a lean, calorie-rich plate.
- Prepare fish care with coconut milk for creamy, delicious food.
- Include eggs and chicken breasts in salads, rapper or stir.
9. Seeds (chia, sun, pumpkin, sunflower)
When it comes to nutrition, the seeds are small but powerful. They are filled with healthy fats, proteins, and minerals.
Why do they help gain weight:
Seeds are calorie-dense and give omega-3 fats, magnesium, and zinc. Chia and flax seeds also promote intestinal health.
How to include them:
- Sprinkle seeds over salads, oatmeal or curd.
- Mix them in smoothie for extra calories.
- Make seed -based energy ties for a fast snack.
10. Healthy Oil and Ghee
Olive oil, coconut oil and avocado oils with traditional desi ghee boil oils and nutrients.
Why do they help gain weight:
By adding healthy fat to the food, the intake of calories becomes very high without increasing the size of the part. Ghee also improves digestion and provides fat -soluble vitamins.
How to include them:
- Drip olive oil on salad or pasta.
- Cook vegetables and pulses in a teaspoon of ghee.
- Add coconut oil to smoothie or coffee for extra calories.
Tips to go on healthy weight
- Eat more often: Dimensions 5-6 Small food daily instead of only 2-3 older people.
- Mix macronutrients: pair of carbohydrates (eg, roti + dal + ghee) for balanced diet.
- Use calorie -dense additives: Add cheese, nuts, seeds and healthy oil for regular foods.
- Strength training: Include resistance exercises to ensure weight gain, mostly muscles, not just fat.
- Keep consistent: healthy weight gain is a slow process; Dimensions for 0.5-1 kg per week.
Conclusion:
Healthy weight gain is about nourishing your body with the right food and not just eating something to add pounds. 10 best foods for safe and healthy weight gain – nuts, dairy, eggs, avocado, whole grains, potatoes, legumes, lean meats, seeds and healthy fat – proper mixture of macronutrients and micronutrients need your body. These foods help you achieve lean muscles, promote your energy level and improve overall health. Mix them with a smooth training routine and proper comfort, and you will see durable, long -term results.
FAQs:
What is the healthiest way to gain weight?
Eat calorie-dense, nutrient-rich foods, pair them with strength training, and focus on gradual, lean muscle weight gain.
How many extra calories should I consume to gain weight?
Start with 300–500 extra calories daily for gradual gain. For faster results, increase to 700–1,000 extra calories per day.
Can I gain weight by eating junk food?
Yes, but it leads to unhealthy fat gain. Choose whole, nutritious foods to avoid health issues and improve body composition.
Which foods are best for muscle gain?
Eggs, lean meats, paneer, whole grains, and nuts are perfect for building muscle while ensuring healthy, sustainable weight gain.
How long does healthy weight gain take?
Expect 0.5–1 kg weight gain per week with a calorie surplus, proper nutrition, and consistent strength training exercise routine.
Hi, I’m veda, a professional health content writer and passionate wellness advocate at HealthTipsIndia.com
. With years of experience in writing evidence-based, reader-friendly articles, I specialize in creating content that empowers people to live healthier, more balanced lives. Whether it’s nutrition, fitness, natural remedies, or preventive healthcare, I translate complex medical concepts into actionable tips tailored for the Indian lifestyle. My goal? To make trustworthy health information accessible to everyone—one article at a time.