10 Foods to gain weight fastly and effectively

The following nutrient-rich foods can help a person to gain weight safely and effectively:-

1. Milk

Milk offers a mix of fat, carbohydrates, and proteins.

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

The protein content of milk makes it a good choice for people trying to build muscle.

One study trusted Source found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.

A similar study involving women in resistance training showed improved results in those who drank milk following a workout.

For anyone looking to gain weight, milk can be added to the diet throughout the day.

2. Rice

A cup of rice contains about 200 calories trusted Source, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.

3. Dark Chocolate

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

A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent.

4. Dried Fruits

Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 calories trusted Source.

Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, or a person can dry fresh fruit at home.

5. Red Meat

Consuming red meat has been shown to help with building muscle and gaining weight.

Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.

While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.

One study trusted Source found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.

6. Protein shake

Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.

However, it is important to note that premade shakes often contain extra sugar.

7. Salmon

Six ounces of salmon will contain about 240 caloriesTrusted Source, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight.

It also contains many nutrients, including omega-3 and protein.

8. Cheese 

Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.

9. Pasta

Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain.

Avoid bleached pastas, and opt for those made with whole grains.

10. Yogurt

Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars.

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