What is the most effective diet to gain weight?

What to eat to gain weight? What are top 10 diet foods you need? What are the cheapest, effective and the most delicious options? Find out in this article!

gain weight

In the modern world, it’s really strange when somebody wants to gain weight because usually, people dream about losing extra pounds. But if you are stuck with a high metabolism and lanky frame or maybe you want to gain weight for your muscles, then this article is for you!

How much you need to eat?

The average woman needs about 1600 to 2400 calories. The man needs about 2000 to 3000 calories per day. You need to exceed the normal amount to the tune of 500-1000 to gain weight.

Food is the obvious solution for higher weight. So there is a question: what should we eat? First of all, remember, you shouldn’t fall into the trap of junk food. Those empty calories won’t help. Finding healthy and cheap foods to gain weight is essential.

gain weight

You need to find something that you like, that you can afford, and something that’s good for you. Each meal should contain at least one carb, a protein source and a veggie of some kind.

We have collected the top 10 of healthy and relatively cheap products which will help you to gain desired weight. Just add a few of these to your diet and eat regularly, and you’ll see amazing things happen.

Natural Granola

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Natural granola with no added refined sugar is a great cereal. It’s not only a tasty breakfast cereal, but it’s also loaded with energy, protein, and fiber, as well as calories. One cup of granola contains over 450 calories, and that’s without adding milk! A granola bar contains a similar amount. This tasty snack contains sugar, rolled oats, healthy fats, dried fruit, and nuts.

You can buy granola pre-made, but it’s easy to make at home too! Enjoy granola topped with thick yogurt, fruit, and a drizzle of honey. This breakfast will be high in protein from the yogurt, filled with fiber from the oatmeal, and sugar from the fruit. Add a bowl or bar several times a day, and you’ll see some healthy weight gain happening in no time.

READ ALSO: How to increase my buttocks?

Whole Wheat Bread

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Eating healthy bread products is a great way to start gaining weight. Look for whole grains, if you’re adding bread to your diet. White bread is dangerous for our health. Bread with whole grain contains a fiber and minerals that are missing in white bread. It will help you stay full for longer, and give you sustained energy.

Vegetable Oils

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You need to include extra  virgin olive oil, safflower oil, coconut oil, and peanut oil to your daily meal. They are full of flavor and have heart-healthy calories.


gain weight

You can add cheese to almost any dish. It has all the nutritional benefits of milk products, but most cheeses are high in fat, making it a good product to have if you are trying to gain weight.

Cheddar cheese, for example, has 400 calories in a 100-gram portion. That includes 100% of your daily recommended intake of saturated fat.

Cheese comes in many delicious varieties, so pairing cheese to your meal is a fun experience in moderation. Try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s high in protein.


gain weight

Banans is the best energy snack on the go. Bananas are affordable, convenient and really tasty! Bananas also contain fiber and a good helping of potassium, an essential vitamin in your diet.

Bananas have a lot of sugar. Therefore it is better to eat them after the workout. The average has about 100 calories.

Lean Red Meat

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If you are trying to gain weight, enjoy some lean red meat. Steak contains a ton of protein and iron. You need to choose the fatty cuts where the meat is marbled. They will contain more calories, but they’ll also be way more delicious too! But don’t eat it too often – few times a week is enough!

Whole Fat Milk

gain weight

It is necessary to drink whole fat milk for weight gaining. The reason is that when you keep the fat in milk, the vitamins and nutrients stay in the solution. In addition, it is the essential source of quick energy. A glass of whole milk contains nearly 150 calories, as well as 8 grams of protein! Whole milk is high in vitamin D and A.

Add whole milk in oatmeal, cereal sauces, or just like a glass of milk.  If you’re lactose intolerant, soy or almond milk make a fantastic alternative. Soy is almost as energy dense with 130 calories per glass, and about equal in the protein department.


gain weight

Rice is a perfect law cost food. Rice is one of the most popular grains in the world, and it’s packed with a ridiculously high amount of energy. 100 grams of rice contains about 130 calories.

Just add a generous portion of rice to your meal. Also, it’s a very digestible grain with none of the gluten issues faced with wheat. Rice contains many essential vitamins, such as thiamin and niacin. It’s easy and quick to prepare.

Real Nut Butters

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Natural peanut butter is a great choice for people trying to gain weight the healthy way. It contains plenty of proteins and fats. For example, one tablespoon contains around 100 calories and has 4 grams of protein. Peanut butter is also high in folate, magnesium, vitamin E, and vitamin B3. It does contain a bit of saturated fat, so don’t go too crazy on this one, but it’s a healthy weight gain food.


gain weight

Potatoes are a great choice because they’re high in protein, fiber, and contain a ton of vitamin C. Eat potatoes with the skin on for optimum nutrition. Once they’re peeled, the protein is cut in half. Also, you can mix it up with mini reds and sweet potatoes that pack more flavor that white potato.

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