{"id":16271,"date":"2024-07-20T00:00:03","date_gmt":"2024-07-20T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16271"},"modified":"2024-07-20T15:45:31","modified_gmt":"2024-07-20T15:45:31","slug":"how-do-you-gain-weight-quickly-and-safely","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/how-do-you-gain-weight-quickly-and-safely\/","title":{"rendered":"How do you gain weight quickly and safely?"},"content":{"rendered":"\n<p>Doctors usually recommend gaining weight to people who consistently weigh too little, which can cause a range of health problems. Bodybuilders and other athletes may also hope to gain weight by building muscle.<\/p>\n\n\n\n<p>According to the&nbsp;<a href=\"https:\/\/www.cdc.gov\/nchs\/data\/hestat\/underweight_adult_07_10\/underweight_adult_07_10.htm\" target=\"_blank\" rel=\"noreferrer noopener\">Centers for Disease Control and Prevention (CDC)Trusted Source<\/a>&nbsp;in the United States, the number of underweight adults aged 20 to 39 years in the country decreased from 3 percent to 1.9 percent between 1988 and 2008.<\/p>\n\n\n\n<p>A person who is underweight is likely to experience health issues, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>infertility<\/li><li>developmental delays<\/li><li>a weakened immune system<\/li><li>osteoporosis<\/li><li>an increased risk of complication during surgery<\/li><li>malnutrition<\/li><\/ul>\n\n\n\n<p>While gaining weight can be a struggle, the following foods may help. They can also increase muscle and boost overall health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Foods to gain weight quickly<\/h2>\n\n\n\n<p>The following nutrient-rich foods can help a person to gain weight safely and effectively.<\/p>\n\n\n\n<p><strong>1. Milk<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/protein-shakes-are-good-weight-gain-foods.jpg?w=1155&amp;h=1541\" alt=\"Protein shakes are good weight gain foods\"\/><figcaption>Protein shakes can help people gain weight easily and are most effective if drunk shortly after a workout.<\/figcaption><\/figure>\n\n\n\n<p>Milk offers a mix of fat,\u00a0carbohydrates, and proteins.<\/p>\n\n\n\n<p>It is also an excellent source of\u00a0vitamins\u00a0and minerals, including\u00a0calcium.<\/p>\n\n\n\n<p>The protein content of milk makes it a good choice for people trying to build muscle.<\/p>\n\n\n\n<p>One\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/academic.oup.com\/ajcn\/article\/85\/4\/1031\/4648831\" target=\"_blank\">study<\/a>\u00a0found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.<\/p>\n\n\n\n<p>A similar&nbsp;<a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2010\/06000\/Body_Composition_and_Strength_Changes_in_Women.11.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">study<\/a>&nbsp;involving women in resistance training showed improved results in those who drank milk following a workout.<\/p>\n\n\n\n<p>For anyone looking to gain weight, milk can be added to the diet throughout the day.<\/p>\n\n\n\n<p><strong>2. Protein shakes<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2021\/05\/protein-shake-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.<\/p>\n\n\n\n<p>However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.<\/p>\n\n\n\n<p><strong>3. Rice<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/NVcTju4FaKVQRGQs4db2nPUvexjy0U_0NaVj4CNtD14_2S8wgoYctZMJbPmsrCDvX7ik734o9kCYX-oJDNJdMLJVKy3CanQ7hREcQCz6AN0sa3AkaQ0\" alt=\"\"\/><\/figure>\n\n\n\n<p>A cup of rice contains about\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/305241?fgcd=&amp;manu=&amp;lfacet=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default%E2%84%B4=asc&amp;qlookup=brown+rice&amp;ds=SR&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\">200 calories<\/a>, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.<\/p>\n\n\n\n<p><strong>4. Red meat<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/img.huffingtonpost.com\/asset\/5d01f2f9210000dc18ec55fb.jpeg?ops=1778_1000\" alt=\"\"\/><\/figure>\n\n\n\n<p>Consuming red meat has been shown to help with building muscle and gaining weight.<\/p>\n\n\n\n<p>Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.<\/p>\n\n\n\n<p>While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.<\/p>\n\n\n\n<p>One\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24477043\" target=\"_blank\">study<\/a>\u00a0found that adding lean red meat to the diets of 100 women aged 60\u201390 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.<\/p>\n\n\n\n<p><strong>5. Nuts and nut butter<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/imagesvc.meredithcorp.io\/v3\/mm\/image?url=https%3A%2F%2Fimg1.cookinglight.timeinc.net%2Fsites%2Fdefault%2Ffiles%2F1518799374%2F1802w-peanut-butter-and-peanuts-getty.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.<\/p>\n\n\n\n<p>Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/weight-gain-foods-wholegrain-bread.jpg?w=1155&amp;h=1541\" alt=\"Weight gain foods wholegrain bread\"\/><figcaption>Wholegrain breads contain complex carbohydrates and seeds, which can promote weight gain.<\/figcaption><\/figure>\n\n\n\n<p><strong>6. Whole-grain breads<\/strong><\/p>\n\n\n\n<p>These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.<\/p>\n\n\n\n<p>For more science-backed resources on nutrition, visit our\u00a0dedicated hub.<\/p>\n\n\n\n<p><strong>7. Other starches<\/strong><\/p>\n\n\n\n<p>Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of\u00a0calories\u00a0consumed.<\/p>\n\n\n\n<p>Other foods rich in starches include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>potatoes<\/li><li>corn<\/li><li>quinoa<\/li><li>buckwheat<\/li><li>beans<\/li><li>squash<\/li><li>oats<\/li><li>legumes<\/li><li>winter root vegetables<\/li><li>sweet potatoes<\/li><li>pasta<\/li><li>whole-grain cereals<\/li><li>whole-grain breads<\/li><li>cereal bars<\/li><\/ul>\n\n\n\n<p>Beyond adding calories, starches provide energy in the form of glucose. Glucose is stored in the body as glycogen.\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1895362\" target=\"_blank\">Research<\/a>\u00a0indicates that glycogen can improve performance and energy during exercise.<\/p>\n\n\n\n<p><strong>8. Protein supplements<\/strong><\/p>\n\n\n\n<p>Athletes looking to gain weight often use protein supplements to boost muscle mass, in combination with resistance training.<\/p>\n\n\n\n<p>Protein supplements are available for purchase online. They may be an inexpensive way to consume more calories and gain weight.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/weight-gain-foods-salmon.jpg?w=1155&amp;h=1365\" alt=\"Weight gain foods salmon\"\/><figcaption>Salmon is rich in healthy fats, omega-3, and protein.<\/figcaption><\/figure>\n\n\n\n<p><strong>9. Salmon<\/strong><\/p>\n\n\n\n<p>Six ounces of salmon will contain about\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/303440?man=&amp;lfacet=&amp;count=&amp;max=25&amp;qlookup=salmon&amp;offset=&amp;sort=default&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=%E2%8A%82=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q330535=6&amp;Q337277=1&amp;Qv=\" target=\"_blank\">240 calories<\/a>, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight.<\/p>\n\n\n\n<p>It also contains many nutrients, including\u00a0omega-3\u00a0and protein.<\/p>\n\n\n\n<p><strong>10. Dried fruits<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.nutfruit.org\/images\/noticia\/1597227233-nuts-and-dried-fruits2.jpeg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/50399?manu=&amp;fgcd=&amp;ds=\" target=\"_blank\">130 calories<\/a>.<\/p>\n\n\n\n<p>Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, or a person can dry fresh fruit at home.<\/p>\n\n\n\n<p><strong>11. Avocados<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.olivado.com\/wp-content\/uploads\/2020\/07\/104_scientific-kitchen-700.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Avocados are rich in calories and fat, as well as some vitamins and minerals.<\/p>\n\n\n\n<p><strong>12. Dark chocolate<\/strong><\/p>\n\n\n\n<p>Dark chocolate is a high fat, high-calorie food. It also contains\u00a0antioxidants.<\/p>\n\n\n\n<p>A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent.<\/p>\n\n\n\n<p><strong>13. Cereal bars<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/health.clevelandclinic.org\/wp-content\/uploads\/sites\/3\/2014\/06\/bestEnergyBars-905617120-770x533-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Cereal bars can offer the vitamin and mineral content of cereal in a more convenient form.<\/p>\n\n\n\n<p>A person should look for bars that contain whole grains, nuts, and fruits.<\/p>\n\n\n\n<p>Avoid those that contain excessive amounts of sugar.<\/p>\n\n\n\n<p><strong>14. Whole-grain cereals<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.deccanherald.com\/sites\/dh\/files\/styles\/article_detail\/public\/article_images\/2020\/05\/19\/file719e0h62jx0as928x0-2069923527-1533625201.jpg?itok=YB3Lty7M\" alt=\"\"\/><\/figure>\n\n\n\n<p>Many cereals are fortified with vitamins and minerals.<\/p>\n\n\n\n<p>However, some contain a lot of sugar and few complex carbohydrates. These should be avoided.<\/p>\n\n\n\n<p>Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants.<\/p>\n\n\n\n<p><strong>15. Eggs<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.britannica.com\/94\/151894-050-F72A5317\/Brown-eggs.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.<\/p>\n\n\n\n<p><strong>16. Fats and oils<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.foodprocessing.com\/assets\/media-2021\/may\/fats-oils-may.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/197067?fgcd=&amp;manu=&amp;lfacet=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default%E2%84%B4=asc&amp;qlookup=olive+oil&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\">120 calories<\/a>.<\/p>\n\n\n\n<p><strong>17. Cheese<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/healthiest-cheese-1296x728-swiss.jpg?w=1155&amp;h=1528\" alt=\"\"\/><\/figure>\n\n\n\n<p>Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.<\/p>\n\n\n\n<p><strong>18. Yogurt<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2020\/02\/323169_2200-732x549.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars.<\/p>\n\n\n\n<p>A person may wish to flavor their yogurt with fruit or nuts.<\/p>\n\n\n\n<p><strong>19. Pasta<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/types-of-pasta-1581024990.jpg?crop=0.620xw:0.930xh;0.292xw,0.0601xh&amp;resize=640:*\" alt=\"\"\/><\/figure>\n\n\n\n<p>Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain.<\/p>\n\n\n\n<p>Avoid bleached pastas, and opt for those made with whole grains.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Takeaway<\/h2>\n\n\n\n<p>The foods above can help a person to increase their calorie intake in a healthy way. This will help a person to gain weight safely and efficiently.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Doctors usually recommend gaining weight to people who consistently weigh too little, which can cause a range of health problems. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16272,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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