HomeChampion's TrainingAthletes Diet PlanHealthy Foods to Gain Weight Naturally
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Healthy Foods to Gain Weight Naturally [Updated 2024]

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Attempting to gain weight today? Explore the top nutritional foods for achieving natural weight gain now!
“I can eat anything I want, in whatever quantity I wish for because I am gaining weight and I do not need any dieting….” Isn’t that the first thought that came to your mind when you decided to gain weight? Most people have this wrong notion of food gorging for weight gain. However, this is not the ideal way to gain weight as it can lead to medical implications. Staying healthy while gaining weight is important and there is a whole science behind weight gain process which should be followed.

A scientific approach includes a study of blood tests & genetic tests to check vitamins and minerals level and its effects on appetite, assess how the body is functioning, what are its nutritional requirements & deficiencies and how genes are responding to the food intake. The assessment is then incorporated with your daily routine to give you a customized diet plan for healthy weight gain.

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Healthy Foods for Weight Gain

Food Items
Peanut Butter
Nuts & Dry Fruits


MIlk Healthy Foods to gain weight KreedOn
Healthy Foods to gain weight: Milk

Every mother’s favorite go-to food. And not for no reason. Milk is a great source of calcium and also provides healthy fats. If you want to gain weight, try to get whole-fat milk, and not the skimmed variant.

 Apples KreedOn Healthy Foods to lose weighAlso Read | 5 Healthy Foods to lose weight you should start eating from today


Eggs KreedOn Healthy Foods to gain weight
Healthy Foods to gain weight : Eggs
A healthy and economical food to gain weight and build muscles. It provides healthy fats, protein and other nutrients. Eggs are rich sources of selenium, vitamin D, B2, B6, B12 and minerals like zinc, iron and copper


Healthy Foods to gain weight KreedOn
Healthy Foods to gain weight: Ghee | Credits: today.com
Ghee is a great source of saturated fats and calories and helps in weight gain. Add ghee to your chapatti/rice. It can also be taken along with sugar.  Needless to say, practicing portion control is important. 

Peanut Butter 

Image Source: Women’s Health

Peanut butter is a rich source of protein, fat and is suitable for those who want to gain weight. The unsaturated fat in peanut butter is good for your heart. Just apply a splash of peanut butter on few slices of multigrain bread and your delicious breakfast is ready!


Potatoes benefits- KreedOn
Image Source- Healthline
Potatoes are a rich source of complex carbohydrates and helps in increasing weight. It has good nutritional value and is rich in starch, fiber and vitamin C. Eat potato with peels as it is rich in protein. We would recommend to go forward with steamed potatoes rather than their fried variant.


Image Source- healthyeating.org
Specific fruits like mango, papaya, banana and pineapple are among the best healthy foods to gain weight naturally. They contain natural sugars which are a good source of energy. Drinking juice instead of eating fruit will also be beneficial in the weight gain process. Avocado is a good option for those who want to gain weight. 


Backyard BBQ Meat Grilling Guide | KreedOn
Image Source- F.N. Sharp

Red meat is rich in calories and is perfect to add in your meals to help in gaining weight quickly. It is also a good source of protein which is useful in building muscles.

 sports nutrition courses - KreedOnAlso Read | Aspiring Nutritionists & Sports Nutrition Courses in India

Nuts & Dry Fruits

Health Benefits Of Consuming Nuts & Dry Fruits - KreedOn
Image Source- Healthy Buddha
Nuts like Almonds, Walnuts, Pistachios are calorie dense foods which are healthy 
to eat and help in weight gain.

Sample Weight Gain Diet Plan

This is a sample plan. It might not be suitable for you to follow this plan. Please 
consult a nutritionist for a customized plan for yourself.
Google help, self-help & unsolicited advice can damage your body and lead to 
medical conditions. For example, we blindly follow someone’s advice of taking 
supplements for weight gain. If not taken in right manner supplements can result 
in kidney failure. Stop treating yourself like a lab rat. Do you service your own car 
or mobile handset?  Or you seek an experts help to fix the machine? 
Human-machine is the most sophisticated machine on the planet earth and we 
understand the functioning of this machine.
Qua Diet Plan healthy foods to gain weight KreedOnWeight gain at QUA Nutrition is a scientific process which integrates data analytics 
into diet and training. Our team of expert nutritionists will design nutrition and supplement plan that will cater to your needs and help you gain those few kilos. 
What are the top nutritious foods for natural weight gain?

Some of the best nutritious foods for natural weight gain include fruits, nuts, dairy products like milk, ghee, etc.

How can these foods help with weight gain in a healthy way?

Foods like milk, fruits, nuts, etc. rich in calories, healthy fats, proteins, and carbohydrates, which provide the necessary nutrients and energy to support weight gain. They offer a balanced combination of essential nutrients and help in building muscle mass and promoting overall health.

How should these foods be consumed to aid weight gain?

To support weight gain, such foods can be included in regular meals and snacks throughout the day. Incorporating them in balanced portions along with other nutrient-rich foods can help achieve weight gain goals in a healthy manner.

Is it necessary to eat more frequently to gain weight?

Certainly, think about consuming 5-6 smaller meals during the day, which should include snacks. This approach aids in sustaining a steady calorie intake and prevents the sensation of being overly full at any given time.

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Ryan Fernando
Ryan Fernando
Ryan Fernando is an award-winning celebrity sports nutrition coach with 2 GUINNESS world record and 2 Olympic medals under his belt. He is the CEO & Chief Nutritionist at Qua Nutrition Signature Clinics. He is also the author of the book “Eating Secrets of Champions”, a leading sports nutrition book in India.


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