Most diet plans we see over the internet are related to weight loss. But there isn’t much advice for weight gain, though many people have difficulty adding the needed pounds to their bodies. 

Being skinny or underweight results from having fewer calories than required for a prolonged period, eventually leading to serious health issues. 

To gain weight, eat more. But it is not as simple as it sounds. You need to intake more calories than you consume, so the extra can get stored and help you build body mass. People in desperate need start consuming unhealthy food and supplements to gain weight quickly without proper research. 

They may gain weight eventually, but it leads them to too many serious medical conditions. Therefore, it is important to eat healthy food and build muscles naturally. 

The journey can be long, but it will be worth it. We have listed all the nutritious foods that you can eat and enjoy while gaining weight and muscle. 

• Brown rice offers more nutrients than white rice.
• Sweet potatoes are a good source of beta-carotene.
• Peanut butter contains resveratrol, an antioxidant.
• Protein is essential for building and repairing all tissues.
• Carbohydrates are the brain’s primary fuel.
• Spreading calorie intake boosts metabolism.
• Limiting processed foods prevents unwanted weight gain.

Healthily gaining weight is important to keep yourself healthy. There are a few weight gain foods that can prove beneficial for you:

Bananas are a significant source of instant and ample energy. It is one of those foods that are part of weight gain and weight-loss diet regimes. Packed with carbs, minerals, and calories, you can easily eat 3 to 4 bananas a day if you are looking for weight-gaining yet easily accessible alternatives. 

There are 105 calories in one banana. But make sure they are ripe so you can enjoy the amazing taste.

There is no better low-fat and zero-carb protein source than chicken breast. One chicken breast has around 200 calories. It is a healthy but equally delicious source of calories that can help you increase a good amount of pounds. And you can make it in different ways and have it for dinner or lunch with boiled veggies.

If you love natural protein sources such as chicken breast, you can also enjoy red meat steak. They are also full of protein and fats that can help your body store the extra energy for healthy mass gain.

Your mum was right when she used to add eggs to your breakfast meal. This is because eggs are jam-packed with essential vitamins along with protein in large numbers. Whole eggs help gain muscles healthily, and many ways to add them to your meals.

You will love eating the dried fruits all day. They are delicious, and there is no doubt about it. But dried fruits are also rich in calories due to high sugar levels, antioxidants, and other beneficial nutrients your body needs to gain muscle. 

You can add the group of cashews, almonds, walnuts, and raisins to your yogurt and smoothies, or you can chew them as brunch snacks.

The staple food of thousands of Asian households, rice is a substantial source of carbohydrates and many other important nutrients your body requires in the process of kilos gain. As the staple food of thousands of Asian households, one cup of rice has over 200 calories and keeps your tummy filled for longer. 

One of the cost-effective but quick weight gain foods is starch. Starch such as potatoes is affordable and available in all seasons. Compact with carbohydrates and calories, starchy foods help bless the body with all the essential nutrients and fiber. 

Potatoes can be your next favorite food. You can consume them in many styles, and you won’t get bored. 

Which person are you: Nutella or peanut butter? If you love peanut butter like all the fitness freaks and 6-pack abs athletes, your weight gain journey is about to complete. 

Loaded with protein and all the healthy nutrients your body wants, peanut butter can be your next favorite dip for midnight and day snack cravings. 

Weight gain is not a one-day commitment. Rather, it is a lifestyle you must adapt to until you reach your desired pound number. 

Here are some tips you can follow to reach the goal as quickly as possible, but in a healthy manner.

To gain more, you must eat more. After every three to four hours, you need to eat something nutritious from the list of foods we mentioned above. If you leave your stomach empty for a long time, your body starts losing lean mass.

It might sound unhealthy, but if you eat healthily, it will go in your favor. During the night, our bodies get quite active in working on cells’ reproduction and regeneration, and if you provide an extra dose of calories, your body will not use the stored ones.

Carbohydrates are the primary source of fuel your body uses for tissue building. If you want to gain muscle mass, your every diet should have a good amount of starch or carbs.

Your body needs 1.5 grams of protein for every two pounds, which means you should eat 94 grams of protein if you weigh 120 pounds. Add protein to your every meal. 

The protein source can be red meat, nuts, and chicken breast. And remember, protein is essential for both lean body mass and muscle mass. 

The weight gain journey can get challenging. But if you are firm on your goal, eating healthy and calorie-dense foods, drinking enough water, and sleeping for good hours, you will gain weight most healthily.

If you want to gain weight, you need to eat more. Eating healthy and filling foods is the most important thing during your weight-building journey. You need to consume enough calories daily and ensure that your body gets the nutrients it needs. 

You also need to be consistent with your diet and schedule your meals in a particular way so that your body is used to the new routine. There are various weight gain diet plans available that you can benefit from. 

Make sure you eat at least three to four meals daily, and if possible, have them in your system before bedtime. Consume healthy snacks – fruits and vegetables, whole grains, and protein such as nuts, eggs, and chicken breast. 

Regarding weight gain, limit your intake of sugary drinks and junk food like candy, chips, and fast food.