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Top 10 Healthy Weight Gain Foods to Help You Stay Fit and in Shape

Tejal Surve 03-03-2022

While there is a larger number of people wanting to lose weight, some people want to gain weight to look and stay healthy. Like being overweight can be harmful to human health, being underweight is equally harmful. Healthy weight gain foods can help you manage your weight and make you feel fit.

Being healthy does not mean being thin. A lot of times losing too much weight is a symptom of underlying health issues while other times it can become a reason for more health problems. That is why having a fit body with a good Body Mass Index (BMI) is key for good health.

This blog will look into foods that help you gain healthy weight and look more in shape. If you are looking for more fitness-related articles be sure to check out our blog.

Let’s start!

What can be considered healthy weight gain foods?

As you may have heard that gaining weight is more complex than losing weight. This is because your goal should be of gaining healthy weight instead of fat. When you are gaining healthy weight, you are actually working on improving your muscle mass and weight.

You do not want to increase the fat in the body to gain weight as that too might be harmful in the long run. Hence, here are the top 10 healthy weight gain foods to ensure fitness and a healthy appearance.

#1 Milk

Milk is a good source of protein, calcium, and other minerals that are required for your body. Apart from providing you with these nutrients, it is also a good source of healthy fats and carbs.

Furthermore, it also gives you the benefit of two types of proteins – Casein and Whey.

#2. Almonds and Peanuts

Peanuts and almonds are high-calorie healthy weight gain foods that also offer you proteins, fibers, and other micronutrients helpful for a healthy weight gain.

You can either eat these nuts every day or make handmade butter without adding sugar or other sweeteners. Adding almonds, peanuts, and other nuts to your daily diet can help you increase your weight in a healthy way.

#3. Banana

Bananas are a known source of potassium but did you know they also offer you a good amount of protein, fiber, and carbohydrates?

Bananas are also helpful for improving your digestion and metabolism hence increasing the absorption of nutrients in your body and making it healthy.

#4. Fatty Fish

Fishes like salmon and tuna are filled with healthy omega-3 fatty acids that help you with healthy weight gain. Fishes are also rich in healthy minerals like calcium, magnesium, zinc, and iron which give your body the essential nutrients to regain health.

#5. Whole-Grains

Whole grains snacks and meals are rich sources of fiber and protein along with other nutrients like vitamins and some minerals. Replacing your regular white bread with whole-grain bread into your meals can improve your digestion and help you gain weight more healthily.

#6. Avocados

Avocados have some of the highest fiber content found in any fruit. It also contains approximately 30-35% more potassium than bananas. It is a superfood if you are looking to increase your weight in a healthy way.

An average Avocado can contain around 250-300 calories along with healthy fat, fiber, vitamins, and essential minerals.

#7. Cheese

While many would think that eating cheese is not healthy, it does offer good nutritional value to your body when eaten in moderation. Cheese provides you with a good amount of protein, fat, and Vitamins A & B12 along with minerals like calcium, phosphorus, and zinc.

Make sure that you use cheese moderately in your meals to get the best results.

#8. Eggs

When we think of protein, it is hard to not consider eggs. Eggs are a great source of protein that can help you improve your muscle mass when paired with the right exercises. The protein content in eggs helps you to repair and build muscles hence increasing your weight healthily.

#9. Dark Chocolate

Dark chocolate contains a good amount of calories, fat, and protein to help you gain weight in a healthier way than eating junk food. The calories can help you gain more energy necessary for completing daily workouts successfully.

#10. Red Meat

Red meat like steak and pork are high-protein resources along with a good content of fat and calories that can help you gain weight healthily when paired with the right exercise routine.

However, red meat can also raise your cholesterol levels fast. So, it is better to consume it in moderation. If you want, you can also switch to leaner meats like chicken, rabbit, or duck.


How can I gain weight fast?

Similar to weight loss, weight gaining is also a time-taking process if you want to gain weight healthily. However, you can speed up the process by eating protein-rich food or the diet proposed by your dietician along with regular exercising.

There are many gyms that offer a member application to track your diet and exercising that can help you monitor your progress in numbers.

Do eggs help you gain weight?

Eggs are a great source of high-quality protein and healthy fats that help you reduce muscle damage and provide you energy to make each of your workouts more effective. Yes, eggs can definitely help you gain weight when paired with the right amount of exercise.

Does bread make you gain weight?

Yes, white bread can make you gain weight fast, however, this will not be a healthy weight gain as it does not provide your body any lasting nutrition. Replace white bread with whole-grain bread to make healthier changes in your body weight and fitness.


Similar to how too much weight is harmful to your health, being too thin can also bring a number of health concerns. Having a balanced bodyweight is important to ensure good health. If you too wish to gain weight to stay fit, these healthy weight gain foods can help you out –

1. Milk

2. Almonds and Peanuts

3. Banana

4. Fatty Fish

5. Whole-Grains

6. Avocados

7. Cheese

8. Eggs

9. Dark Chocolate

10. Red Meat

Apart from eating healthy, however, you also need to work out regularly to gain the nutritional benefits of the food you eat and synthesize it to improve your fitness. A gym and trainer can help you understand what exercises and diet can be useful for you.

You can look for gyms near you on the VFitnessclub gym listing portal that helps you choose the right gym based on your preference and budget. If you are a gym owner, then you might want to check out the gym management software by VFitnessClub. It offers you various tools to automate gym management and make your gym more efficient to bring profits.

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