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...
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