7 Healthy Foods to Gain Weight

Having a balanced weight, optimal health and a harmonious appearance, is what most of us look for, being at an adequate weight is sometimes complex, we almost always look for a diet that allows us to lose weight and lose accumulated fat; However, there are those who seek the opposite and hope to be able to show off a body with a little more weight that allows them to have better defenses, look and feel good.

To gain weight it is very important that you eat a balanced diet, eat foods rich in nutrients that strengthen the immune system and provide adequate energy for the dayA diet to gain weight is just as demanding as one to lose it, it must always be accompanied by exercise and water to accustom the body to achieving its goals.

You have to bear in mind that consuming many calories does not guarantee that you will gain weight, on the contrary, it can generate obesity and diseases, that is why the importance of being advised by a good nutritionist who indicates the ideal weight, remember that not all of us are the same and everyone needs more or less portions in their diet, the ideal is to choose healthy foods that with small portions provide us with the amount of calories necessary to carry out daily activities.

We will tell you what are the foods to gain weight in a healthy way and we will indicate tips so that these really serve in your diet.

Dairy products

Dairy products like milk, yogurt, and cheese are rich in quality protein, vitamins A, D, and calcium, are the best option for weight gainConsuming creamy dairy products instead of low-fat or skimmed milk will help you gain weight, this option is ideal for breakfast or snacks, as well as allowing us certain treats during the day. How about an ice cream for a snack!

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Eggs are the best option when trying to gain weight, are a food rich in protein with a high amount of calories. They contain lots of minerals and vitamins like D. Each egg contains around 70 calories and therefore, adding eggs to your diet helps you gain weight by increasing your muscle mass.


Moderate consumption of beef is ideal for weight gain, offers essential nutrients, including iron, zinc, and B vitamins, provides high-quality protein, and a high level of amino acids that works with insulin to promote growth muscle, 90 g of beef is equivalent to 28.8 g of protein, its consumption in excess should be avoided since being a rich source of fat can cause obesity, diabetes, hypertension, among others.


Fish contains high-quality proteins and is a rich source of fatty acids and omega 3. Including them in the diet is ideal to control weight in a moderate and balanced way, its amino acids are very beneficial for health and unlike meat, They are ideal to avoid being overweight, diabetes, heart disease, among others.


They are rich in good fats, vitamin E, fiber and antioxidants, but in addition, a simple handful of walnuts, peanuts, almonds or others, provides 150 Kcal, they will help you build muscle, they are healthy fats, which gives better results when consumed regularly, you can include them in salads or as a snack.

Fruits and vegetables

Fruits and vegetables are the best sources of carbohydrates, healthy sugars, vitamins, minerals, antioxidants essential for the proper functioning of the immune system, eating a good amount of fruits provide fiber helping to eliminate substances that the body does not need, promoting your weight in a healthy way. Fruits such as apples, bananas, grapes and mangoes can be consumed to gain weight, eating fruits with milk will give you the best results.

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Whole grains

Whole grains are digested more efficiently and provide nutrients, such as insoluble and soluble dietary fiber, B vitamins, oligominerals such as iron, copper, zinc, and magnesium, these will help you increase sustained energy levels and overall health. For example, rice, oats can help increase your levels of growth hormone, which are essential for promoting muscle growth.

For what these foods serve in your diet to gain weight, you must take into account the following:

Eat 5 meals a day, a diet to gain weight is also strict, and part of this requirement is to eat breakfast, eat mid-morning, have lunch, have a snack and of course dinner.

Between meals, eat nuts, drink fruit and vegetable juices, as well as smoothies with milk.. Drink water, water must always be present, and if you consume more food than usual, you should take about 2 to 3 liters a day to soften its effect.

Rich and healthy calories, you can enjoy potatoes, cereals, soups, legumes, smoked fish, meats and sauces such as mayonnaise and if it is homemade much better.

Remember that the importance of a healthy life is to reach absolute balanceNot too much, not too little, if you can understand this philosophy of life, you will surely achieve many goals, not only in health but in your daily life.

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