Food to Put on Weight


Both healthy weight loss and healthy weight gain are difficult to accomplish. It's one thing to perform them in a healthy manner, but another entirely to take the unhealthy route. When trying to gain weight, the goal is generally to pack on quality muscle mass. Many people use gaining weight as an excuse to eat anything they please, focusing on quantity while ignoring quality. Although this might pack a few pounds on quickly, there are better alternatives.

Understanding Macro-nutrients

  • To effectively gain weight, you must first have a basic understanding of macro-nutrients and their functions. Protein is the building block of muscle, encouraging not only muscle growth but also muscle repair. Healthy fat provides the body with a number of disease-fighting benefits and can be used as a secondary energy source; carbohydrates are the body's primary energy source.


  • When putting on weight, protein is extremely important. Assuming the goal is to gain quality muscle mass, high amounts of protein are required. Although lean protein is usually the best bet, a little bit of fatty meat will your weight-gaining mission--but certain meats are high in saturated fat and should be limited. Quality protein sources include beef, pork, chicken, fish, natural peanut butter, eggs and milk. Natural peanut butter is easily the most calorically dense option. Smucker's Chunky Natural peanut butter contains 210 calories per serving size of two tablespoons.


  • Fat contains nine calories per gram. Because of this high calorie count, fat can be an important asset when gaining weight. Healthy mono-unsaturated and poly-unsaturated fat should be embraced, while potentially damaging saturated and trans fat should be limited. Nuts and various vegetable oils are great sources of healthy fat. Natural peanut butter and eggs are also good high calorie options. Avocados present another fat alternative, containing an average of 322 calories.


  • Although all macro-nutrients should be utilized for healthy weight gain, carbs have the potential to be your greatest weapon. Carb-loaded foods are the most readily available and often the cheapest. If possible, stick to whole wheat carb options--the nutritional value is often much higher than their white counterparts. Bread, pasta, rice and potatoes are all great high-carb, high-calorie foods to put on weight. Milk is also an excellent high calorie option. Two percent reduced fat milk averages 122 calories per eight ounces.

Related Searches


Promoted By Zergnet


You May Also Like

  • Foods That Make You Gain Weight Quickly

    Certain types of foods you eat can cause more rapid weight gain than others. Quick identification of these food types is critical...

  • How to Put on Weight & Eat Healthy

    Although we live in a diet-crazed world, many people are actually looking for ways to gain weight. Slim people that weigh less...

  • How to Get Elderly to Gain Weight

    Helping elderly people gain weight depends on many factor—their physical, emotional and mental health, their dietary restrictions and medications. If an elderly...

  • Things to Eat to Put on Weight

    If you find it difficult to gain weight, it may be due to you having a high metabolism, a high level of...

  • Healthy Weight Gain Foods

    Usually people think of adding pounds through foods like potato chips and chocolate cake, but there are many healthy food options for...

Related Searches

Check It Out

This Is the Beauty Routine of a Yelp Sales Manager

Is DIY in your DNA? Become part of our maker community.
Submit Your Work!