898 898 8787

Healthiest Weight Gain Foods That You Must Include In Your Diet

Food And Nutrition

Healthiest Weight Gain Foods That You Must Include In Your Diet


Medically Reviewed By
Dr Divya Rohra

Written By Meenakshi
on Apr 12, 2024

Last Edit Made By Meenakshi
on Apr 12, 2024

Healthiest Weight Gain Foods

There is an adage that no one has a perfect life. And we couldn’t agree more.

The topic of the blog has made us say that.

While many people around the world struggle to lose weight or work hard day or night to achieve their dream bodies, some find it difficult to do so.


Some studies have shown that India is home to around 40% of the global underweight population.

Don’t be shocked. It’s true. According to studies, in India, 102 million men and around 101 million women are underweight.

How do you know if you are underweight?

What is the bar to determine whether someone is underweight or overweight? You must have the same question in your mind. According to the Centers for Disease Control and Prevention (CDC), you are considered overweight or underweight if:


Weight Status

18.5 or Below




25.0 -29.9


30.0 or above


Although the chart may define whether you are overweight or underweight, it doesn’t necessarily mean you are unhealthy. Many factors apart from BMI influence your health status. The focus should be on attaining a healthy weight.

While people often focus on weight loss and the weight loss industry is also big, weight gain is also a cause of concern and needs our attention.

But Why???

Is being underweight bad?

To some extent, it is. Being underweight increases your risk for certain medical conditions, such as:

  • Infertility
  • Certain Infections
  • Fractures
  • Low Immunity
  • Osteoporosis
  • Decreased Muscle Strength
  • Hypothermia
  • Moreover, it is also linked with early death.

So, you need to have a healthy body weight, but there is also a problem.

Gaining Weight is Harder Than Losing

Most people think that gaining weight is not difficult; you just need to eat your favorite food, but it’s not that simple.

So, what makes it difficult for us to gain weight? And what can we do about it?

The blog has answers to all your queries; keep going.

Reasons Why You May Be Having A Hard Time Gaining Weight:

Your genetics are to be blamed. Yes, your genetics have a significant role in creating your body type. So, for some, it could be your genetics. But it is not the same for all; some may face difficulty gaining weight due to certain medical conditions, such as:


You must have heard weight changes from every person who has a thyroid. It is because it fluctuates weight. If you have an overactive thyroid or Hyperthyroidism, your body burns more calories throughout the day, making it hard to gain weight or maintain a healthy balance.

Therefore, adequate medicines or dietary changes are essential to get control over the condition.

Type 1 Diabetes:

Besides influencing your blood sugar, it also affects your body weight. Studies have shown that Type 1 Diabetes, which usually destroys the cells in the pancreas responsible for producing insulin, can lead to unintentional weight loss if left untreated.

Inflammatory Bowel Disease:

If your bowel movement is having a hard time, you need to check it. Certain bowel diseases can negatively affect your body’s ability to maintain weight.

No, we are not done yet. Besides some medical conditions, certain medications can also make it hard for you to gain weight.

Certain Medications:

If you are undergoing certain medication or therapy, it can lead to appetite loss and more problems, making it difficult for you to maintain a healthy weight.

So, do underweight people have to live being underweight? There is no way to help them gain weight?

Well, no, they don’t have to live like this and yes, there are some ways or strategies that can help you attain a healthy body weight.

Wondering what strategies we are talking about?

Scroll down to have your answer.

Healthiest Food Options To Gain Healthy Weight:


Your parents or grandparents must have told you to have a glass of warm milk right before bedtime. Well, they were right. There is logic behind their saying.

Being a great source of calories, protein, and beneficial nutrients, Milk is indeed one of the healthiest drinks available for humankind. While its merits are countless, the major two is that drinking it as suggested may help you gain weight and build muscle.

Important Note: The research is still ongoing and may not always be the case for everyone. It is essential to consult with your doctor regarding how much intake is required according to your body type. Also, if you are lactose intolerant, make sure to discuss it with your doctor before going ahead.


Most dairy products help people increase their weight and achieve their dream body shape. If you are a vegetarian, you must include paneer in your diet to gain weight and muscles. Being rich in protein and other properties, Paneer is fulfilling and is often suggested by gym trainers.

So, make it your go-to dish whenever you are hungry.


Almost every person loves rice, and for good reason. But did you know that besides satisfying your taste buds, it also meets your body's carbohydrate needs, which is essential for weight gain? Being a calorie-dense food, it can help you gain weight fast.

Potatoes And Complex Carbs:

We all must have heard once in a while that Aloo kha kar mote ho jaoge. Well, it’s true in some sense and if you are juggling to gain weight and looking for food that can help, there is no better choice for you than potatoes and other complex carbs.

Besides adding extra calories to your diet, they also up the storage of complex sugar compounds in muscle, which can help you gain weight fast.

Dried Fruits:

Even if you are a non-dried fruit person, you better add it to your diet, especially if you want to gain weight. Dried fruit is a superfood packed with protein, calories, micronutrients, and antioxidants, making it a great choice for weight gain.

You can eat a handful of dried fruits or add them to your smoothies to get all their benefits.

Whole Grain Bread:

On your journey to weight gain, whole grain bread can be your best companion. It is a good source of carbs that help you gain healthy weight, and when consumed mindfully, it can be a whole, well-balanced meal.

Important Note: Keep the quantity in mind as ingredients in it, if taken in excess, can influence your health.


While most people consider avocados a fancy fruit, they have hidden properties that can help you meet your weight gain goals. An excellent source of fats, antioxidants, fiber, and vitamins, Avocados can be indulged in any meal and will not disappoint you.

So, go buy yourself a bunch of avocados to add more nutrients to your body and increase your weight.

Whole Eggs:

Eggs are indeed an eggcellent choice that can help you gain a healthy weight. They are full of protein, calcium, and healthy fats and can help you build muscles and gain weight without causing any harm to your health.

So, now that you know what Ande Ka Funda is, why don’t you add it to your diet?


When we say Cheese, you must have the cheesiest smile on your face—right? And why not? A staple food for centuries, Cheese provides calories and fats that can help you gain weight.

Important Note: Like most calorie foods, cheese should always be eaten in moderation to obtain the optimal benefits.

Many other foods can be incorporated into the diet to gain healthy weight. Consulting with a doctor before doing so is essential to ensure that it does not harm your health and that you can achieve optimal results.

But wait, is eating certain food enough to gain weight?

The answer is NO.

Eating right is not enough; eating the right food in the right way is essential to balancing your weight and gaining all the benefits.

Strategies That Can Help You Gain Weight:

Keep these strategies in mind to gain healthy body weight:

Eat Well:

Increasing your calorie intake and protein is the easiest and most effective way to increase weight. It simply means adding more calories than your body burns and ensuring optimal mass gain. Talk with a doctor regarding protein and calorie intake to gain.

Eat More Often:

Try to squeeze extra meals into your diet whenever you can to gain a healthy weight.

Get Quality Sleep:

Sleeping properly and sufficiently is also essential to proper weight management and optimal weight gain.


Exercise is good for not only losing weight but also building mass. Discuss the right exercise with your doctor and add some muscle-gain exercise to your routine.

While all these strategies can help one attain their weight-gain goal, consulting with a healthcare provider before heading forward is essential.

In addition to suggesting the right diet or strategy that may work for your body type, they may also suggest certain diagnostic tests to determine the cause of your underweight so the cause can be managed and treated accordingly.

For Weight Management Screening, Book Your Test With Redcliffe Labs!

Being a Healthy India Ki Trusted Lab, Redcliffe Labs is where you can book a Weight Management Screening Test at home. The aim of the test is to help diagnose the condition causing the weight loss or gain in the body and suggest appropriate measures as per your health requirements.

Gaining weight takes as much effort and time as weight loss and may be more. Therefore, being patient and sticking to the plan is essential. Remember, not all strategies work for all. So, consult a doctor to get personalized advice for healthy weight gain without hurting your health.

Leave a comment

Consult Now

Share MyHealth Blog