If you are one of those wonders of nature who can eat two biryanis, three pizzas and drink half a bottle of Cola while still managing to look like a close cousin of the walking stick, this article is for you!

While such ungodly metabolism may have its merits like striking the fear of God into the hearts of all the ‘all-you-can-eat-buffet’ scamming restaurant owners, the fact is one grows tired of clothes hanging off awkwardly from the body after a while.

This is when some of us take really unhealthy steps such as eating junk food or registering for eating contests like ‘Fastest Biryani Eaters of Jayanagar’. Tempting as it may sound, what they don’t realise is that this will just end up harming them in the long run (except perhaps the ‘Fastest Biryani Eaters of Jayanagar’ trophy which will be passed along the generation as a family heirloom. Anyway, we digress). This is why we have compiled a list of food items that will help you gain weight in a healthy and scientific way.

1. Milk

One of the most balanced sources of natural protein, carbs and fats, milk is a great food item to include in your diet if considering a healthy weight gain. Apart from all the proteins and healthy fats, milk also acts as an excellent source of calcium which strengthens your bones and nerves. In fact, research has shown that milk can help you add muscle and lead to greater mass gain when combined with whey or casein.

milk for weight gain

2. Rice

Low in carb and high in calories, rice is one of the best food items that can help you gain weight. A single cup of cooked rice provides 190 calories and 43 gram of carbs. Due to the high-calorie count, even in small servings, rice is considered ideal for those who have a poor appetite.

Rice for weight gain

3. Nuts

Nuts are a perfect source of nutrients providing healthy unsaturated fats, carbs and proteins. A quarter cup of almonds provides 206 calories while providing as much as 7 grams of protein and 18 grams of healthy fat. In fact, because of the high-calorie count, only one to two handful of nuts a day can provide hundreds of calories. Nut butter is just another delicious way to enrich your diet and gain some healthy weights.

almonds for weight gain

4. Red Meat

If you are a non-vegetarian, red meats are one of the best foods that will help you gain some healthy weight. For example, mutton contains around 2.76 grams of leucine per 100 grams. Leucine is an amino acid which helps your body stimulate muscle protein and add muscle tissue. The extra calories and fat in the red meat will also help you gain weight faster.

Red meat for weight gain

5. Potatoes

Potatoes are one of the easiest and cheapest foods that help you put on weight. Apart from adding carbs and calories, potato also increases your muscle glycogen store.They are also a good source of vitamin C, B6 and essential minerals like manganese and phosphorus. The vitamin C acts as antioxidants while vitamin B6 helps boost brain function. Baking is one of the best ways to enjoy potato with most of its nutritional value intact.

potatoes for weight gain

In the end, we want to close with this heartbreaking fact that there are indeed a few situations in which biryani is not the solution, healthy weight gain being one such example. As such we hope this article has helped you find healthier, equally delicious alternative and we wish you all the best for your quest for a better health!


  1. […] The elements of whey protein come with multivitamins, PDCAAs (Protein Digestibility Corrected Amino Acid), BCAAs (Branched Chain Amino Acids) that be certain that the health club goers (who need to construct lean mass) and athletes acquire advantages like muscle restoration submit an intense exercise consultation. Additionally, whey protein complement is a awesome supply of protein and there’s no direct connection of weight acquire because the calorie requirement of the frame is dependent most commonly on the way of living and task stage. Subsequently, eating extra energy than what the frame wishes makes it retailer the surplus energy within the type of fats, therefore the weight acquire. […]


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