People may wish to gain bodyweight for several reasons. Some people desire to look better, while others have been advised to do so by their doctor. Professional athletes and bodybuilders often desire to gain bodyweight through muscle building.
Being underweight can expose you to several health issues, including osteoporosis, infertility, or a delay in body development, etc. All this emphasises the role that gaining an appropriate amount of weight may play in staying healthy.
We understand the challenge many people face in gaining weight, so, we have compiled a list of 10 foods that can help you do so safely and quickly below:


Drinking milk daily supplies your body with three important nutrients for gaining weight — proteins, carbohydrates, and fats. It also provides your body with other important nutrients such as calcium, minerals, and vitamins. Protein consumption plays a vital role in muscle building. According to reports, drinking milk after resistance training will help you achieve your weight, gaining goal faster.


Want to gain weight easily? Drinking protein shakes regularly will help you do that. Drinking a shake after your workout will help you achieve better results than either drinking it alone without exercising or only working out. However, you should avoid premade shakes as they tend to contain more additives and sugar. Hence, the need to always read the label before purchasing.


Rice is well-known as a great source of carbs. You will find as many as 200 calories in a single cup of rice. Carbohydrates play a vital role in any weight gaining process. It is also a great way to boost your energy levels. You can include rice in any meal that contains vegetables and proteins. Alternatively, you can find other weight gaining options at 120kgs website.


Reports indicate that red meat consumption helps the body gain weight and build muscle. Your body extracts creatine and leucine from every steak you eat. Both nutrients help in enhancing muscle mass. Steak, just like any red meat, contains fat and protein. You should eat leaner red meat cuts instead of fattier ones as they are often healthier for your heart.


One of the ways you can gain muscle mass is by consuming nut butter or nuts. You can eat nuts with salad or any other meal. You should stick with roasted or raw nuts to get the best health results. If you prefer consuming nut butter, you should avoid those with hydrogenated oils or added sugar.



Just like regular fruit, dried fruits are armed with lots of calories and nutrients that promote muscle mass gain. A cup of cranberries contains as much as 520 calories. Crazy, right? Dried apples, cherries, and pineapple rank highest on most people’s dried fruits preference list. You can purchase them online or at local grocery stores.


You will find a high mineral and vitamin content in most cereal bars. We recommend those that are rich in fruits, nuts, and whole grains as they are a great source of carbohydrates. Avoid any with excessive sugar content.


You will find several muscle mass building nutrients such as minerals, vitamins, and fats in avocados. Also, they contain a large number of calories.


Wholegrain bread contains seeds that have several health benefits. It is also a great source of complex carbohydrates.

10. EGGS

This list would not be complete without eggs. Eggs contain several nutrients such as healthy fats, and protein, etc. The most nutritious part of an egg is its yolk.
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