Weight Gain Foods - How to be Fat and Fit


Weight Gain Foods list which will help you to become fat and fit! While some are constantly trying to lose excess fat, others find it tough to gain weight. Ironically enough, junk food won’t work for those who can’t gain weight. The solution is simple — eat food rich in healthy fats and protein, like milk, avocados, nuts or salmon. Eating the products on our list as a snack, garnish, or a main dish will help you gain weight. And if you combine them with regular exercise, they will help you to build muscle.

Weight Gain Food's

Doctors Blog prepared a list of the 6 best weight gain foods that is an alternative to boring chicken breasts and incredibly beneficial in helping you on your weight-gaining and muscle-building journey


As a weight gain foods, Milk is full of proteins, carbs, and fats, as well as calcium and other vitamins, casein, and whey proteins. Studies prove that after a workout, drinking skims milk helps to build muscle more effectively than a soy-protein beverage. If you don’t train, just drink about one or 2 glasses of milk with your meal.

Red meats for muscle tissue building

Red Meat has everything needed for gaining weight and muscle-building. First, it contains leucine and creatine, nutrients for muscle protein stimulation and new muscle tissue building. Second, it contains both protein and fat, which help you to gain weight. Important: Overconsumption is unhealthy, though leaner cuts are healthier for the heart than fattier cuts.

Homemade protein shake

There are so many types of smoothies, some can be used to lose weight, some to maintain weight, and others to gain it. It’s better to make your own homemade smoothie since store-bought ones usually contain way too much sugar and almost no nutrients. All you need is the right recipe and good ingredients.

Chocolate Banana Peanut 

combine 2 cups (470 ml) of milk with 1 banana, 1 scoop of chocolate whey protein, and 1 tbsp (15 ml) of peanut or another nut butter.
Vanilla berry shake: combine 2 cups (470 ml) of milk with 1 cup (237 ml) of fresh or frozen mixed berries to your taste, ice, 1 cup (237 ml) of high-protein natural yogurt, and 1 scoop of vanilla whey protein.

Dried fruits with rice

Dried fruits like pineapples, cherries, or apples are healthy high-calorie snacks that contain micronutrients, antioxidants, and fiber. Despite popular opinion, fruits don’t lose their nutrients when dried, their fiber content actually helps retain vitamins. Add dried fruits to your protein shake or natural yogurt to make a great mix of healthy fats, protein, and other key nutrients. It’s better to use dried fruits as a healthy snack, instead of store-bought granola bars, since those are filled with sugar and preservatives.

Brown rice

Brown Rice is a whole grain, and it’s higher in fiber, vitamins, and minerals than white rice. Just one serving of brown rice can provide you with carbs, calories, and very little fat. It is very easy to consume and, when combined with protein meals and vegetables, it helps you to gain weight and build muscle. Eat wisely: Consuming too much brown rice can be dangerous, due to its potential arsenic and phytic acid content. Arsenic might cause toxicity and phytic acid reduces the absorption of zinc and iron.

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