Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — written by Jenna Fletcher top top January 1, 2020

Doctors normally recommend acquiring weight to people who repeatedly weigh too little, i m sorry can reason a variety of wellness problems. Bodybuilders and also other athletes may also hope to gain weight by structure muscle.

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According come the Centers for condition Control and also Prevention (CDC) in the joined States, the variety of underweight adult aged 20 to 39 year in the country decreased indigenous 3 percent to 1.9 percent in between 1988 and 2008.

A human being who is underweight is most likely to experience health issues, including:

developmental delaysa dilute immune systeman increased risk that complication during surgery

While getting weight can be a struggle, the complying with foods may help. Castle can also increase muscle and rise overall health.


Foods to acquire weight quickly

The complying with nutrient-rich foods can assist a person to acquire weight safely and effectively.

1. Milk


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Share top top PinterestProtein shakes can aid people gain weight easily and also are most effective if drunk quickly after a workout.
Milk uses a mix of fat, carbohydrates, and proteins.

It is also an excellent source the vitamins and also minerals, including calcium.

The protein content of milk makes it a good choice for civilization trying to construct muscle.

One study found that after ~ a resistance maintain workout, drink skim milk helped to build muscle more effectively 보다 a soy-based product.

A similar study entailing women in resistance maintain showed improved results in those who drank milk complying with a workout.

For anyone looking to obtain weight, milk have the right to be included to the diet transparent the day.

2. Protein shakes

Protein shakes can assist a human to obtain weight easily and also efficiently. A shake is most efficient at help to build muscle if drunk quickly after a workout.

However, the is important to note that premade shakes frequently contain extra sugar and also other additives that need to be avoided. Inspect labels carefully.

3. Rice

A cup the rice contains around 200 calories, and also it is also a great source that carbohydrates, which add to load gain. Many human being find it basic to combine rice into meals containing proteins and also vegetables.

4. Red meat

Consuming red meat has actually been presented to aid with structure muscle and also gaining weight.

Steak consists of both leucine and creatine, nutrients that pat a far-reaching role in an enhancing muscle mass. Steak and other red meat contain both protein and fat, i beg your pardon promote load gain.

While a person is advised to limit their intake, leaner cut of red meat space healthier because that the heart than fattier cuts.

One study uncovered that including lean red meat to the diet of 100 women aged 60–90 helped them to acquire weight and also increase strength by 18 percent while experience resistance training.

5. Nuts and nut butter

Consuming nuts frequently can assist a human being to get weight safely. Nuts are a great snack and also can be added to plenty of meals, consisting of salads. Raw or dry roasted nuts have the most health and wellness benefits.

Nut butter made without included sugar or hydrogenated oil can additionally help. The just ingredient in this butters need to be the nuts themselves.


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Share top top PinterestWholegrain breads contain facility carbohydrates and also seeds, which can promote weight gain.
6. Whole-grain breads

These breads contain complicated carbohydrates, which can promote weight gain. Some also contain seeds, i beg your pardon provide included benefits.

7. Various other starches

Starches aid some of the foodstuffs already noted to an increase muscle growth and weight gain. They include bulk come meals and rise the number of calories consumed.

Other foods items rich in starches include:

potatoescornbuckwheatbeanssquashoatslegumeswinter source vegetablessweet potatoespastawhole-grain cerealswhole-grain breadscereal bars

Beyond including calories, starches administer energy in the type of glucose. Glucose is stored in the body as glycogen. Research indicates that glycogen can improve performance and also energy during exercise.

8. Protein supplements

Athletes feather to get weight frequently use protein additional to boost muscle mass, in mix with resistance training.

Protein additional are accessible for acquisition online. They might be an inexpensive way to consume much more calories and also gain weight.


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Share top top PinterestSalmon is well-off in healthy and balanced fats, omega-3, and also protein.
9. Salmon

Six ounces that salmon will contain about 240 calories, and also salmon is likewise rich in healthy fats, making that a an excellent choice because that those spring to obtain weight.

It likewise contains many nutrients, consisting of omega-3 and protein.

10. Dried fruits

Dried fruits are rich in nutrients and calories, v one-quarter cup that dried cranberries containing around 130 calories.

Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely easily accessible online, or a person deserve to dry fresh fruit at home.

11. Avocados

Avocados are rich in calories and fat, as well as some vitamins and minerals.

12. Dark chocolate

Dark chocolate is a high fat, high-calorie food. It additionally contains antioxidants.

A person looking to get weight should pick chocolate that has a cacao content of at the very least 70 percent.

13. Grain bars

Cereal bars can offer the vitamin and mineral contents of cereal in a more convenient form.

A human being should look for bars the contain totality grains, nuts, and fruits.

Avoid those that contain excessive quantities of sugar.

14. Whole-grain cereals

Many cereals are strengthened with vitamins and minerals.

However, some contain a most sugar and few complicated carbohydrates. These must be avoided.

Instead, pick cereals that contain entirety grains and also nuts. This contain healthy and balanced levels that carbohydrates and calories, and also nutrients such as fiber and antioxidants.

15. Eggs

Eggs room a great source of protein, healthy and balanced fat, and also other nutrients. Many nutrients are had in the yolk.

16. Fats and also oils

Oils, such together those derived from olives and avocados, add calories and also heart-healthy unsaturated fats. A tablespoon the olive oil will certainly contain about 120 calories.

17. Cheese

Cheese is an excellent source of fat, protein, calcium, and also calories. A human being looking to gain weight should pick full-fat cheeses.

18. Yogurt

Full-fat yogurt deserve to also administer protein and nutrients. Stop flavored yogurts and those with lower fat contents, together they frequently contain included sugars.

A person may wish to flavor their yogurt through fruit or nuts.

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19. Pasta

Pasta can carry out a calorically dense and also carbohydrate-rich route to healthy weight gain.