What Food Makes You Gain Weight the Fastest – Protein and Carbs Meals

what food makes you gain weight the fastest

Gaining weight in a sustainable way is a goal for many. Whether you’re a health enthusiast focused on building muscles or someone looking to meet their ideal weight goals, the key lies in selecting the right foods.

In this blog, we will explore what food makes you gain weight the fastest to support your weight journey in a healthy way. By understanding which foods can efficiently increase your calorie intake while providing essential nutrients, you can strategically and healthily achieve your weight gain objectives.

How Much Protein Should I Eat to Gain Weight?

Calculate your protein intake by taking your body weight in kilograms and multiplying it by two to determine how much protein to eat to gain weight. For example, weighing 70 kilograms, you should aim for 140 grams of protein daily.

This amount of protein intake and resistance training can maximize gains from resistance training and support muscle gain.

A protein intake of 1.6-1.8 grams per kilogram of body weight is ideal for maximizing gains from resistance training. However, aiming for 2 grams per kilogram of body weight is also acceptable. Being within this range will be sufficient to achieve your muscle gain goals.

It’s important to note that in addition to protein intake, being in a calorie surplus is also necessary for gaining weight. This means consuming more calories than your body burns in a day.

To gain weight, make sure to include protein-rich foods such as lean meats, eggs, dairy, legumes, and protein supplements in your diet, and ensure you are consuming enough calories to support muscle growth.

Importance of Food Choices for Weight Management

Your food choices are crucial in your journey to gain weight. To gain weight, it’s important for you to incorporate high-calorie and nutrient-rich foods into your meals. This means including foods like nuts, avocados, olive oil, whole grains, and lean proteins, which offer a healthy balance of fats, protein, and carbohydrates.

Understanding your food choices is vital for reaching your weight-gain goals. It’s important for you to increase your calorie intake and ensure that these additional calories come from healthy sources. By making mindful food choices, you can successfully achieve your weight-gain goals.

Focus on following food groups to gain weight quickly and safely and effectively. Here they are:

1. Carbohydrates: The High-Calorie Food

Carbohydrates are your body’s primary energy source. They provide the fuel needed for daily activities and workouts, making them a fundamental component of any healthy weight gain strategy. However, it’s essential to choose complex carbohydrates that offer energy and valuable nutrients.

Here are some of the best carbohydrate sources and their benefits:

  • Rice: Brown rice is a nutrient-rich option that stands out in the world of carbohydrates. It’s packed with complex carbs and higher in protein compared to white rice. In addition to providing a significant calorie boost, it offers essential nutrients and dietary fiber, making it an excellent choice for those looking to gain weight healthily.
  • Whole Grain Bread: Swapping your regular white bread for whole grain bread can significantly impact your weight gain journey. Whole grain bread is rich in complex carbohydrates, fiber, and essential nutrients. It’s a versatile option that can be topped with nut butter or avocado for added calories and healthy fats.
  • Whole Grain Cereals: Oats, wheat, barley, and brown rice are excellent choices for getting your daily dose of complex carbohydrates. These grains release energy slowly, ensuring sustained vitality throughout the day. However, being mindful of added sugars in cereal products is crucial. Always check the label to ensure you’re choosing a healthy option.
  • Dried Fruits: Dried fruits like dates and apricots are sweet, delicious, and calorie-dense. They can be incorporated into your diet by adding them to cereals, yogurt, or smoothies, providing natural sweetness and the necessary calories to gain weight.

2. Protein: Building Blocks for Muscles

Protein is the cornerstone of muscle mass and growth. It’s a crucial component of any weight gain strategy, as it helps build and repair tissues in your body.

Here are some protein-rich food items that can aid your journey to gain weight healthily:

  • Salmon: This fatty fish is an excellent source of high-quality protein and omega-3 fatty acids, which are beneficial for muscle growth and vital for brain and eye health. Incorporating salmon into your diet can help you gain weight while promoting overall well-being.
  • Eggs: Eggs are a protein powerhouse and rich in choline, a nutrient important for brain health and fetal development. If you’re looking for an easy and versatile way to increase your protein intake, eggs are perfect.
  • Protein Shakes: When you need a convenient and quick way to boost your protein intake, protein shakes can be your go-to option. These shakes come in various flavors and are readily available in the market. Choose options with low added sugars to ensure a healthy weight gain.
  • Protein Supplements: Sometimes, it can be challenging to meet your protein needs through regular meals. In such cases, consider protein supplements like bars and drinks. These can provide the protein rich source you require to support your weight gain journey.

3. Dairy: Energy-Dense Food

Dairy products are not only calorie-dense but also provide essential nutrients that are crucial for overall health, including calcium, which supports muscle and bone health.

Here are some dairy food items that can help you on your path to healthy weight gain:

  • Milk: Full-fat milk is a good source of calories, calcium, and protein, making it ideal for those looking to gain weight. It also serves as an excellent base for homemade protein-based beverages, combining the benefits of dairy and protein in one.
  • Cheese: Cheese is not only delicious but also calorie-rich. It’s high in protein and calcium, both of which are essential for healthy bones and muscle growth. When selecting cheese, opt for options with a lower sodium content to make it a healthier choice.
  • Yogurt: Yogurt is another dairy option that can be included in your diet. Choose plain or Greek yogurt over flavored varieties to keep it healthy and low in added sugars. Yogurt provides protein and beneficial probiotics that support your digestive health.

4. Unsaturated Fats: Healthy Calorie Boosters

Unsaturated fats reduce the risk of heart disease and can help boost calorie intake, which is essential for healthy weight gain.

Here are some healthy fats to incorporate into your diet:

  • Olive Oil: Olive oil is a calorie-dense source of monounsaturated fats. Adding it to salads, pasta, and dishes enhances the flavor and provides an extra calorie boost. Olive oil can be a valuable addition to your diet for healthy weight gain.
  • Nuts and Seeds: Nuts and seeds, like almond butter, are calorie-rich and packed with essential nutrients. Just a small serving of almond butter provides a substantial number of calories, making it a great choice for those looking to gain weight healthily. In addition to being calorie-dense, they are rich in vitamins, minerals, and healthy fats.
  • Avocados: Avocados are another healthy source of unsaturated fats and an array of vitamins and minerals. They are incredibly versatile and can be added to sandwiches, salads, and smoothies to increase your calorie intake while providing essential nutrients that support your overall health.

Recommended Nutrition – Healthy Diets for Weight Gain

A well-balanced diet plan for gaining weight should include a variety of nutrient-dense foods.

Some specific food items to incorporate into your diet plan include:

  1. Whole-grain bread with peanut butter: This balances carbohydrates, protein, and healthy fats.
  2. Chicken pasta with vegetables: This meal is high in protein, complex carbohydrates, and essential vitamins and minerals.
  3. Nutrient-rich smoothies: Incorporate ingredients such as Greek yogurt, bananas, berries, and spinach to create a high-calorie, nutrient-packed drink.

A well-balanced diet plan for weight gain should focus on consuming a variety of whole foods, including whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. By incorporating these foods and meal strategies, along with healthy fats, you can create a balanced diet plan to support your weight gain goals.


Gaining weight in a healthy and sustainable manner requires patience and a focus on nutrient-dense foods. By incorporating the highlighted foods into your diet and following these easy tips, you can achieve your weight gain objectives in a way that supports your overall health and well-being.

Remember, slow and steady progress is the key to long-lasting results. So, embrace a balanced approach to reach your goals effectively, ensuring that you gain weight in a healthy and sustainable way that benefits your body and overall well-being.

What Food Makes you Gain weight the Fastest – Frequently Asked Questions (FAQs)

What foods make you put on weight quickly?

Foods like whole grain bread, rice, especially brown rice, and dairy products such as cheese and full-fat yogurt are effective for quick weight gain. They are calorie-dense, making them ideal for those wondering what food makes you gain weight the fastest.

What is the number 1 food to gain weight?

Brown rice is likely the number 1 food for gaining weight healthily. It’s a nutrient-rich carbohydrate source, high in calories and protein.

How to gain 5 kg weight in 1 month?

To gain 5 kg in a month, focus on calorie-dense foods like brown rice, whole grain cereals, dairy products, and healthy fats.

What food causes the biggest weight gain?

Foods high in unsaturated fats, like nuts and seeds, along with carbohydrate-rich foods such as whole grain bread and rice, are significant for weight gain.

How can I gain weight if I am skinny?

For skinny individuals aiming to gain weight, consuming calorie-dense foods like dairy products, nuts, seeds, and whole grains is crucial. These are the top choices for what food makes you gain weight the fastest while also being nutritious.

What 3 foods make you gain weight?

The three key foods for weight gain are nuts and seeds, whole-grain bread, and dairy products. They are the go-to options for those seeking to gain weight the fastest, providing both calories and nutrients.

How to get fat quickly?

To get fat quickly, prioritize eating foods like whole grain cereals, dairy products, nuts, and seeds, which are high in calories.

Is Banana good for you to gain weight?

Yes, bananas are effective for weight gain. They are a prime example of what food makes you gain weight the fastest, thanks to their high carbohydrate and sugar content.

How can I gain weight at home?

Gaining weight at home involves eating more calorie-dense foods such as dried fruits, whole grain bread, and dairy products. This aligns with what food makes you gain weight the fastest, alongside incorporating healthy fats and proteins.

How can I gain 10 kg?

To gain 10 kg, focus on consuming high-calorie foods like nuts, seeds, and dairy products, and add complex carbohydrates and proteins.

How to eat banana for weight gain?

To utilize bananas for weight gain, include them in calorie-rich snacks or meals. They are a prime example of food that makes you gain weight the fastest and can be mixed with smoothies, yogurt, or oatmeal for added calories.

Which fruit is best for gain weight?

Dried fruits such as dates and apricots, and bananas, are excellent for weight gain due to their high calorie and sugar content.

Disclaimer: This content, including advice, provides generic information only. It is not a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Ingredient Fact does not claim responsibility for this information.

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