While weight loss is a topic on surge these days, a significant proportion of population especially in developing countries is underweight. A BMI of <18.5 kg/m² is unhealthy and is indicative of lower than ideal body weight. It comes with significant underlying nutritional deficiencies and poses greater health risks. Therefore, gaining weight in such cases is as important as losing weight for overweight or obese individuals.

Choice of healthy and nutrient rich foods is of paramount importance in this regard. Let’s discuss some healthy approaches to gain weight in this article.

Weight Gain Foods

Healthy choices from each food group with equal caloric and nutrient density are counted as best foods to gain weight. Therefore, a serving of calorie rich foods from each food group must be added in each meal.

Carbohydrate rich foods

Cooked and boiled rice with vegetables, sandwiches made with whole grain breads as well as whole grain cereals are some carbohydrate rich foods that must be a part of weight gain diet. In addition, top up these cereals with nuts and dried fruits to increase their caloric density and enjoy savory and nutritious weight gain meals.

High Protein foods for weight gain

Foods such as fish, meat and eggs are the best choices among protein foods for weight gain. Cheese omelette, meat stews with butter and grilled fish are healthier and calorie dense choices. Therefore, each meal should contain at least 1-2 serving of high protein foods for weight gain.

Dairy foods

Milk, yogurt and cheese are best high calorie food choices among dairy group. Dried milk powders in smoothies and milkshakes can further enhance their caloric value. So, the people who are trying to gain weight must add dairy foods in their diet as a calorie and nutrient bonus.

Healthy Fats

Although there is not much restriction of fat for weight gain diet plans but the choice of fat matters a lot. Saturated fat intake such as butter, fat in meat must be <10% of the diet for ensuring optimum health alongwith weight gain. Aim to choose for healthy unsaturated fats such as olive oil, desi ghee, nuts and seeds.

Fruits and Vegetables: A boost for nutrients and calories in weight gain

While we talk about vegetables, we add non starchy vegetables in weight loss meals. However, starchy vegetables such as potatoes, yams, sweet potato, corn are some best weight gain vegetables. Incorporate these veggies in your daily diet with healthier cooking methods.

Talking about healthy foods to gain weight, the list is incomplete without fruits. Fruit juices, milkshakes, slush and smoothies are some good choices for weight gain. Additionally, adding fruits in desserts enhances their flavour as well as increases their calorie density. Bananas, mangoes, pineapple, dates and cherries are some of the fruits for weight gain.

Meals to gain weight for Females

Enhancing the calorie density of a meal is the best option to gain weight in a healthier manner. Adding calorie rich foods such as cheese, dried milk powder, fruit juices and milkshakes in the diet enhances their calories. Some of the options for healthy breakfast for weight gain include oatmeal bowl with fruits and nuts, pancakes with nut butters and cheese omelette. In addition, consumption of kabab sandwiches and chia seed puddings with nuts and berries enriches the diet as well.

Adding fruit juices and smoothies with nuts in snacks also helps to weight gain faster. Furthermore, boiled and baked potatoes, chicken wings with butter and honey and curries with desi ghee are some of the meal options for a weight gain diet.

Weight Gain Shakes for Women

For women aiming to gain weight, incorporating nutrient-packed shakes into your routine can be both convenient and delicious. Let’s explore healthier versions of weight gain shakes

Banana and Almond Butter Bliss Shake

Blend ripe bananas with a generous scoop of almond butter, whole milk, and a dash of honey. This shake not only provides a rich source of calories but also delivers essential nutrients and healthy fats.

Berry Blast Protein Shake

Blend mixed berries, protein powder, and a base of almond milk for a refreshing shake that combines the sweetness of berries with the protein punch. So, it is needed for enhancing muscle development.

Mango and Coconut Shake

Blend ripe mangoes with coconut milk and vanilla protein powder for a refreshing shake that transports you to a tropical paradise. This shake is rich in calories and offers a delightful twist.

Peanut Butter Banana Power Shake

Blend together bananas, peanut butter, Greek yogurt, and whole milk for a protein-rich shake that’s creamy and satisfying. The blend of flavors makes it a delicious choice for breakfast or a midday pick-me-up.

Weight Gain Supplements

In cases of severe leanness, a nutrition doctor or dietitian recommends any of these supplements in order to facilitate weight loss journey. Therefore, it is advised to use supplements only after consultation and expert guidance. Potent weight gain supplements include:

Protein Powders

Whey protein, casein protein and plant based protein powders are recommended for weight gain. Whey protein is rapidly absorbed as compared to casein whereas plant based protein powders are suitable for vegans. Mix these powders with milk, water, or blend into smoothies for a quick protein boost.

Mass gainers: Calorie dense formulas

Mass gainers combine proteins, carbohydrates, as well as fats to deliver a high-calorie punch. Ingredients include carbohydrates (maltodextrin, oats) for energy, proteins for muscle support and healthy fats (MCT oil, coconut oil) for additional calories. These are mixed with milk or water. However, are ideally consumed between meals or as a post-workout shake.

Vitamin and Mineral Supplements

To meet the daily micronutrient needs and as an aid for effective weight gain, vitamin and mineral supplements are advised.

Healthy Diet Plan for Weight Gain

Breakfast

1 cup oatmeal with fruits and nuts

1 cup fresh fruit juice

Snack

1 cheese and egg sandwich

3 Dates

Lunch

2 whole wheat roti

1 cup cooked spinach and meat curry in butter

1 boiled potato with black pepper, salt & olive oil

Snack

1 cup Banana & Almond smoothie with peanut butter

Dinner

1 cup boiled rice

2 beef & chickpeas kabab

1 cup fruit trifle

Bedtime

1 cup milk + 1 tbsp. honey

 

Take Away

Weight gain diet should be healthy and nutrient rich foods must be opted. In addition, expert guidance is always necessary. Weight gain foods list should include healthier carb choices, high protein foods, fruits, vegetables and full fat dairy options. In addition, rice, Cheese, Milk, Fresh and dried fruits, Fish and starchy vegetables are essential elements of list of high calorie foods to gain weight. However, expert guidance based on individual needs and customised diet plans with advice of a nutrition doctor or nutrition professional is always of prime importance whether it’s about weight loss or weight gain.