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How To Gain Weight Fast - Effective Strategies and Tips

How To Gain Weight Fast - Effective Strategies and Tips

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What is weight gain

Weight gain is an increase in body weight (relative to height). This can occur in the form of muscle, mass, fat deposit, water, excess fluid, and other components. An ideal weight gain (and conversely overweight, obesity, and underweight) is measured by BMI (Body Mass Index), which quantifies the relationship between height and weight. Measurement of BMI is usually applicable in the case of most adult men and women aged 20 years and over. For a normal adult, if the body weight, for instance, is found to be 68 (expressed in kg) and the height is 1.7 (expressed in meters). Then BMI = 23.5.

The result for BMI has been arrived at by using the following formula.

BMI = W/H2 (W= weight in kg and H2 = squire of height in meters). In this instance

Ideal weight will be indicated by BMI (20--25)
Being overweight will be indicated by BMI (25—30)
Obese will be indicated by  BMI (over 30)
Underweight will be indicated by BMI (Below 18.5)

1. Why weight gain is essential?

Why weight gain is essential?

The importance of weight gain lies in the various risks of being underweight, which include: a weakened immune system, fragile bone, feeling tired, vitamin deficiency, anaemia, growth, and developmental issue, especially in the case of children and teenagers. Over and above, while trying to join as a police or army officer or pilot in an aircraft, being underweight may render a person medically misfit despite possessing academic excellence. Even for becoming a successful professional athlete, being underweight may pose a problem. However, being overweight and obese are more dangerous.

2. What is involuntary weight gain?

What is involuntary weight gain?

Sometimes involuntary or unexplained weight gain occurs that includes fluid retention, which is known as Edema (oedema can cause limbs, hands, feet, face, or abdomen to look swollen). Over and above, inadvertent or involuntary weight gain may crop up as a symptom of diseases, such as under-active thyroid, which is known as hypothyroidism (the implication is that the thyroid gland is not producing enough thyroid hormones, which play a central role in regulating metabolism).

Among other factors. Causes involuntary weight gain, including heart failure, kidney disease, and Cushing's Syndrome (A metabolic disorder caused by the overproduction of corticosteroid hormones by the adrenal cortex and often involving obesity and high blood pressure). Steroid treatment (Steroids are used as the main treatment for certain inflammatory conditions such as systemic inflammation of blood vessels and inflammation of muscles) or certain medications. Additionally, ageing causes involuntary weight gain in the case of most people, as during old age, fewer calories are burnt than consumed. Moreover, during pregnancy, women gain weight which is considered quite normal as the pregnant mother carries the weight of 2 bodies (herself and the growing baby. And the weight increases until the baby's delivery).

3. How to gain weight?

How to gain weight?

Until otherwise mentioned, weight gain implies safe and healthy weight gain through consuming healthy foods, fruits, and drinks. Also, physical workouts and quality sleep are essential to help one stay healthy and lead an active and happy life.

Healthy diet plan

The Mediterranean Diet

4.1.1) Weight Gain Foods:

Among the staples in the world, the consumption of rice is the highest. It is a commonly available, less costly, and calorie-dense carb (a calorie is used to measure the energy value of food which our body needs to function. Our body stores and burns calories as fuel) consumed for safe and healthy weight gain. One cup (165 grams) of cooked rice provides carbs (43 grams), calories (190 calories), and little fat (6 grams).

The implication is that one can obtain a high amount of carbs and calories from a single item. The most popular method of consuming rice is to cook and boil rice and then eat with other well-cooked proteins (fish, meat, lentil) and vegetables (bean, tomato, leafy vegetables) to have a balanced diet. Another method is to cook and prepare ‘khichuri’ (cook all items together in a single big pot-rice, egg, and healthy fats and oil). Rice is easily available anywhere and during any season of the year and is easy to cook and digest.


It is a staple food in Holland including many other European countries. And It is ranked as the 4th most common staple (followed by rice, wheat, corn). So It is available throughout the year and less costly food item that significantly adds extra calories to attain a healthy weight gain. It is also rich in vitamin C (it provides protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling) and potassium (it helps enhance muscle strength, metabolism, water balance, and nerve system. It also helps relief from stroke, high blood pressure, anxiety, stress as well as heart and kidney disorder). And it promotes health and prevents cell damage. Potato is a starchy food and like potatoes, there are also other starchy food items (such as quinoa, oats, corn, buckwheat, sweet potatoes, beans, and legumes).

Not only do potatoes and other starchy carbs add calories to gain weight, but they also build muscles. Additionally, many of these carbs provide essential nutrients (A nutrient is a substance used by an organism to survive, grow and reproduce. The requirement for dietary nutrient intake applies to plants and animals.) and fibers (fiber is a type of carbohydrate that the body cannot digest. It helps regulate the body’s use of sugar to keep hunger and blood circulation intact.) in addition to helping gain weight.

Nuts and butter:

Nuts and butter are the perfect choices for gaining weight. Just one handful of almonds contains over 7 grams of protein and 18 grams of healthy fats. Since they are very calorie-dense, just 2 handfuls per day with the meal or as a snack, can quickly add hundreds of calories. Nuts and butter can also be added to a variety of snacks and dishes, such as smoothies, yogurt, etc. But while consuming nuts and butter, one needs to be careful so that no extra sugar or fat is added.

Red meat:

It is one of the best muscle-building foods. A steak of red meat (mutton or beef) contains 3 grams of leucine per 6 ounces i.e. 170 grams red meat. (leucine is the key amino acid the body needs to stimulate muscle and add and strengthen new muscle tissue). Red meat is also a good source of dietary creatine (it is found in protein metabolism and present in most living tissue. It Is involved in the supply of energy for muscular contraction and helps speed up muscle growth). Both lean and fatty red types of meat are a great source of protein. But fatty meat provides a greater number of calories which is excellent for weight gain.

Salmon and oily fish:

Salmon and other oily fishes are important sources of protein and healthy fats. Apart from supplying adequate nutrients, they supply omega-3 fatty acid (it is usually found in fish oil. It contains both DNA i.e. docosahexaenoic acid and EPA i.e. eicosapentaenoic acid which are nutrients quite important in preventing heart disease and lowering high blood pressure). Just one 6 ounces (i.e. 170 grams) salmon provides around 350 calories, 4 grams omega-3 fat, and 34 grams high-quality protein that help in building muscles and weight gain.

Whole grain bread:

A high-quality balanced meal can be prepared by combining bread with proteins (such as eggs, meat, and cheese) which will be very effective for weight gain. However, while consuming bread, it is better to purchase whole grain bread.

Healthy cereals:

These can be excellent sources of carbs, calories, and nutrients. Grain-based cereals can be a great source of beneficial nutrients. While consuming cereals one needs to focus on oats, granola, multigrain, bran, Ezekiel. Consuming these cereals will add fiber and help in weight gain.

Cereal bars:

Healthier cereal bars are a good snack that can be consumed preferably after a training session. Cereal bars when combined with other protein sources (such as natural yogurt and boiled egg), can be quite effective for weight gain.

Dark chocolate:

High-quality dark chocolate provides adequate antioxidants (it is the 1st line of defense against the damage of healthy cells) and health benefits. Most people recommend it as it has a cocoa content of 70%. Like other high-fat foods, it has a very high-calorie density. Each 100 gram (i.e.3.5 ounce) dark chocolate contains around 600 calories and is packed with micro-nutrients and health-promoting compounds including fiber and magnesium (it helps maintain normal muscle and nerve function, keeps heart rhythm steady supports a healthy immune system, keeps bone strong, and also regulates blood sugar and promotes normal blood pressure) apart from the antioxidant.


It is high in calories and fat and is a good source of protein. Cheese is highly tasty and can be combined with most of the dishes to multiply the calorie content. It is rich in healthy fats to build muscles and gain weight.

Whole egg:

Eggs are rich in healthy fats and high-quality protein. A whole egg contains all beneficial nutrients. For quick weight gain, one can easily consume 3 eggs daily provided he has no health problems like high blood pressure or heart disease. Many professional athletes and bodybuilders are found to consume 6 or more eggs daily as the egg is the best choice for building muscles.

Full fat yogurt:

It is another healthy and effective snack. It has a great nutritional profile including a well-balanced mix of protein, carbs, and fat. There are numerous snacks and recipes based on yogurt for healthy weight gain.

Healthy fat and oil:

Healthy fats and oil are the most calorie-dense food and hence effective for quick weight gain. Simply adding 1 tablespoonful (15 ml) oil to sauces, salads, or during cooking, can quickly add 135 calories. Healthy oil includes olive oil, avocado oil, and coconut oil.

Protein supplements:

Protein supplements are additional foods that have adequate protein contents which include: Whey protein (it comes from milk), casein protein (like whey, it also comes from milk. It is digested slowly, while whey protein is digested quickly), pea protein (It is a food with a neutral taste. It is extracted from yellow pea), hemp protein (hemp seeds are one of the nature’s best sources of proteins. Hemp protein powder has 20 amino acids of which 9 are essential as the human body is unable to produce of its own), brown rice protein (it is calorie carb-rich staple. In 100 grams rice, there are 364 calories,7.6 protein, 76.8 carbohydrates, 2.9 fat, and 2.1 fiber) and mixed plant protein (the athletes and bodybuilders collect the protein from dietary sources and hence meet their protein needs in order to improve overall body composition).

4.1.2) Drinks:

Weight Gain Drinks

From time immemorial milk has been recognized as an ideal drink as well as a weight gainer and muscle builder. Milk is a healthy source of protein, carb, fat, vitamins, calcium (The human body needs calcium to maintain strong bones. The heart, muscles, and nerves also need calcium. Some studies suggest that milk may have benefits beyond the orbit of development of bone health that include protection against diabetes, high blood pressure, and even cancer) and mineral (it is a solid and naturally occurring inorganic substance. It is important for building strong bone and teeth, blood, skin, hair and nerve function). Studies have revealed the fact that milk combined with other protein supplements can lead to greater mass gain (as compared to other protein sources). For rapid weight gain, one needs to consume daily 2 glasses of milk with a meal preferably after a physical workout.

Chocolate milk:

It is sweetened chocolate-flavored milk and is prepared by mixing a chocolate syrup or chocolate powder with milk. It contains added sugar and thus has more calories to gain weight.

Fruit juice:

Fruit juice is a drink made from extraction (by applying pressure) of the natural liquid contained in fruit. For rapid weight gain ‘Orange Julius Strawberry-Banana Shake’ is the best choice. For skinny people, it is suggested to consume a daily 1-liter shake (25 ml in each of 4 meals including breakfast).

4.1.3) Weight gain Fruits:

Weight gain Fruits

What is a date to the Kingdom of Saudi Arabia, grape to the western winter countries, is mango to Bangladesh. It is the best fruit for weight gain, especially when mixed with milk. Additionally, it is rich in vitamin-A (it is good for general growth and development including healthy eyes, teeth and skin. It also enables heart, lungs, kidney and other organs to function properly), vitamin- E (It acts as an antioxidant to protect cells from damage. It is also important to fight off bacteria and prevent infection), mineral and antioxidant.


It is a weight gain-friendly fruit and rich in protein, potassium, and calorie.  A medium-sized banana contains 201 calories, 806 unit’s potassium, and 2 units of protein (as compared to the same sized apple which has only 65 calories, 134-unit potassium, and no protein).

Dried fruit:

It is a high-calorie snack that also provides micronutrients and antioxidants. It has high sugar content and hence is great for taste and gaining weight. Even in dried form, it contains a lot of fiber, minerals, and vitamins. Mixing some dried fruit with nut and natural yogurt will make a blend of healthy fat, protein, and key nutrients.


It is a calorie-dense fruit that helps gain weight. Just one large avocado will provide around 322 calories, 29 grams of fat, and 17 grams of fiber. It is also rich in vitamins and minerals and other beneficial compounds.

4.1.4) Others (Blend):
  • Chocolate banana nut shake: (To mix 1 banana,1 scoop of chocolate whey protein, and 1 tablespoonful i.e. 15 ml of peanut or nut butter)
  • Vanilla berry shake: (To combine 1 cup i.e.237 ml of fresh or frozen mix berries, ice, 1 cup high protein natural yogurt, and 1 scoop of vanilla whey protein)
  • Chocolate hazelnut: (To mix up 15 ounces i.e. 444 ml of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoonful hazelnut butter, and 1 avocado)
  • Caramel apple shake: (To mix 1 sliced apple, 1 cup i.e. 237 natural yogurts, 1 scoop of caramel or vanilla-flavored whey protein,1 tablespoonful i.e.15 ml sugar-free caramel sauce)
  • Vanilla blueberry shake: (To mix 1 cup i.e.237 ml fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup i.e. 237 ml vanilla yogurt, and a few sweeteners if needed.) 
  • Super-gun shake: (To mix 1 cup i.e. 237 ml of spinach,1 avocado, 1 banana, 1 cup i.e. 237 ml pineapple, and 1 scoop of vanilla whey protein)

Physical workout

Physical workout

Simply eating and drinking will not help one to gain weight safely and healthily. One must stick to regular physical work out to build and strengthen body muscles, improve digestive power and enjoy quality sleep. In this regard, a few of the physical workouts are stated which will help to gain weight.

  • Push-ups: It is traditionally a stress training exercise. It is very effective for bodybuilding and strengthening chest muscle
  • Swimming: Swimming is a full-body exercise using arms and legs to keep one afloat and moving either forward or backward. It is a great cardiovascular workout. So, it will burn a lot of calories. But the concept of weight gain through swimming comes from the fact that it needs to gain more calories (than burnt by swimming) by consuming calorie-dense foods, fruits, and drinks. Moreover, studies reveal the truth that weight gain by swimming comes from an increase in muscle mass and not fat.
  • Jogging: Jogging means running at a steady and gentle pace. It helps to gain weight by building and strengthening body muscles.
  • Lunges: Lunges implies the position of the human body where one leg is positioned forward with the knee bent and the foot flat on the ground, while the other leg is positioned behind. The workout helps build up and strengthen chest muscles.
  • Squat: It is a full-body exercise that primarily tracks the muscles of thighs, hips, buttocks, femoral muscles, quadriceps, hamstrings, and ligaments, and also the workout strengthens the bone.
  • Deadlift: It is a weight training exercise in which the loaded barbell or bar is lifted off the ground to the level of hips and then lowered to the ground.
  • Yoga: It is a very old body discipline practiced in India. It is both a physical and spiritual workout and hence develops and strengthens both body and mind. Yoga affects metabolism and increases digestive power. In the way of stimulating digestive power, yoga is effective in helping weight gain.

Develop good habits and avoid the bad

For safe and healthy weight gain, sticking to consuming healthy foods, fruits and drinks is not enough. There is also another side of the coin. It is equally important to avoid the bad habits of consuming junk foods and beverages. More importantly, the 2 expensive bad habits (smoking and alcohol) Must be avoided. These 2 health-damaging bad habits have no social recognition as those reduce average life expectancy, apart from wasting money. Additionally, the habit of “early to bed and early to rise" must be formed.

Last but not least a quality sleep must be ensured (Sleep is a state in which the person is found less responsive to outward stimuli as compared to the usual waking state. Sleep is an important and integral part of our daily routine job. And we spend about one-third of our day time i.e. 8 hours in enjoying sleep. Quality sleep is indispensable for survival just as food and water).

4. How To Gain Muscle At Home?

If you're looking to gain muscle at home, you can follow several key strategies. Firstly, focus on resistance training exercises that target major muscle groups, such as push-ups, squats, lunges, and planks. These exercises can be performed without any special equipment. Incorporate progressive overload by gradually increasing the intensity or resistance as you get stronger.

In terms of nutrition, ensure you're consuming enough protein supplements to support muscle growth. Lean meats, eggs, dairy products, and plant-based protein sources like legumes and tofu can be beneficial. Supplements like whey protein or creatine may also enhance muscle growth, but it's important to consult with a healthcare professional before starting any supplementation regimen.

For skinny individuals, consuming a caloric surplus is crucial. Aim to eat slightly more calories than your body burns to provide the necessary energy for muscle growth. Consider adding healthy fats, complex carbohydrates, and nutrient-dense foods to your muscle diet.

Remember, consistency and dedication are key. Stay committed to your workouts and maintain a balanced diet to see gradual progress over time, regardless of your gender or body type.

5. Concluding remarks

The procedure for safe and healthy weight gain is the same for everyone, irrespective of gender (men vs women) and age (teenage boys vs adults and old people). There is no magic stick other than consuming healthy foods and drinks and regular physical workouts for safe and sustainable weight gain. But still, the fact remains that strict compliance with the health rules about weight gain safely is more important for women (as compared to men) and boys (as compared to aged people)

5.1) Women are more beauty conscious than men

Runs the adage. Hence attaining a nicely shaped figure (through healthy weight gain) is more important for women. Society judges women more harshly when they are underweight or overweight. Additionally, during the long pregnancy period (around 10 months), a pregnant woman should remain fully alert and careful every moment regarding what, when, and how much she will consume to meet the need of 2 bodies (herself and the growing baby).

Since during the pregnancy period, involuntary weight gain is evident (which is quite normal as the pregnant mother has to carry the additional weight on account of the growing baby), any effort to apply the brake on the involuntary weight gain (as often observed in case of someone) will be disastrous both for the pregnant mother as well as the growing baby. So every woman, irrespective of pregnancy or otherwise, must meticulously follow the health rules to keep the body within the safe limits of healthy weight gain.

5.2) Before stepping into school life

A child remains under the mother's due care and vigilant eye regarding food, drinks, sleep, and necessary healthcare. But right after the beginning of school life, mainly when the childhood stage is over. Teenage stars (12 years and over), teenage boys are found to be more careless (as compared to teenaged girls) about the timetable, quantity, and, more importantly, the quality of food taken by them often in the food stalls (instead of at home after the school break) were junk and unhealthy foods and drinks are prepared and quickly sold in utter disregard of the nutritional values. Over and above, many sportive teenage boys (right after school break) are found to play various games and sports in the school playground on an empty stomach (forgetting about lunch at home after school break).

Veritably, as teenagers grow tall with age, they need more quality foods to gain weight to rightly match their growing height. On the contrary, teenage boys are mostly found to buy lean, thin, and diseased health at the cost of unhealthy and irregular diets (outside the home). With growing age, teens require better food (in terms of quality and quantity) than in other stages of life.

Tips: A safe and healthy weight gain ensures

  • Nice and proportionately shaped body
  • Smart look.
  • Physical fitness requirement criteria for public service in the department of police and army.
  • Healthy, active, energetic, and disease-free life.
  • Higher life expectancy
  • Minimum average expenditure on healthcare
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