Superfoods for Effective Weight Gain

Jun 30, 2020 09:30 AM EDT | By Staff Reporter (


Gaining weight is the same as losing weight: you need to be smart and responsible for what you eat. While many people think it's hard to lose weight, some people find it hard to gain weight. 

Weight Gain Superfoods
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However, gaining weight can be made easier by adding certain foods that contribute to weight gain. With that, you can make your weight gaining method more effective. To know what these foods are, here are some of the best superfoods that you can add to your weight gain diet that will help add muscle and healthy fats.

Protein Smoothies

Whether you purchase it from a healthy option store or make it at home, everyone enjoys a tasty smoothie- especially a healthy one. Drinking protein smoothies can help your body gain weight quickly. This type of smoothie has very high nutrients that are recommendable for weight-gain diets. 

Protein Smoothie
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Making protein smoothies at home is better than buying from the store because you can customize it to your flavor and liking. You may add your favorite fruits, nuts, and even vegetables. Homemade protein smoothies are also less in sugar compared to commercial ones, which makes it healthier. 


Milk is a very known muscle builder drink. That's why younger children and kids are encouraged to drink milk until they grow up to strengthen their muscles. If you want to add more weight through muscle, consuming milk daily is highly recommended. 

(Photo: Pixabay)

Milk is also high in whey protein and casein that is an excellent protein source for weight gain. When whey protein and casein are combined, it offers a more significant mass gain than other foods and drinks high in protein. You may drink a glass of milk two to three times a day.


One of the most affordable foods to buy for weight gain is rice. It is also a low-carb food but contributes massively to weight-gain diets. With a cup of rice, you will now have 190 calories and 43 grams of carbs. It also has little amount of fat. Rice is calorie-dense, which means you can gain a high amount of calories and carbs in just one serving cup. 

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Rice is also easy to cook and can be popped in the microwave for 2 minutes. You may pair a cup of rice with your other protein-induced foods. 

Nuts and butter

Did you know that with just a handful of almond nuts, you will now have about 7 grams of protein and 18 grams of healthy fat? Nuts are a great source of protein, and it is a perfect snack for people who wants to gain weight. With just a handful or two of nuts a day, you can now gain more calories. 

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Nut butter can also help you gain weight, and you can even add it to your favorite protein smoothie, yogurt, or cold dessert. However, make sure you buy nut butter that contains no added sugar and oils. 

Red Meat

If you like to have more muscle than fat, red meat is the best choice to add for weight gain. In every ounce of steak, you will have about 3 grams of leucine. Leucine is the primary amino acid that your body needs for it to generate muscle protein synthesis. Red meats are a great natural source of dietary creatine and are considered to be the best muscle-building food. 

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Which of those superfoods will you add to your weight gain diet?

ALSO READ: A Beginner's Guide to Keto Diet

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