how to gain weight

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Thus, a greater amount of protein-rich foods like soybean, fish, eggs, dairy products, nuts or whey protein helps gain weight. Increased carbs and high-fat foods: It is very important to consume high carbohydrate and high-fat foods like bananas, oats, quinoa, blueberries, sweet potatoes, cheese, Try almonds, sunflower seeds, fruit, or whole-grain, wheat toast. Go nutrient dense. Instead of eating empty calories and junk food, eat foods that are rich in nutrients. Consider high-protein meats, which can help you to build muscle.dark chocolate, etc.

Here are some healthy ways to gain weight when you're underweight:

Eat more frequently. When you're underweight, you may feel full faster. ...
Choose nutrient-rich foods. ...
Try smoothies and shakes. ...
Watch when you drink. ...
Make every bite count. ...
Top it off. ...
Have an occasional treat. ...
Exercise.
Best Healthy Foods to Gain Weight Fast
1. Homemade Protein Smoothies. Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight. ...
2. Milk. Milk has been used as a weight gainer or muscle builder for decades ( 1 ). ...
3. Rice. ...
4. Nuts and Nut Butters. ...
5. Red Meats. ...
6. Potatoes and Starches. ...
7. Salmon and Oily Fish. ...
8. Protein Supplements
9. Foods to gain weight quickly
  The following nutrient-rich foods can help a person to gain weight safely and effectively.
  1. Milk
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  Protein shakes can help people gain weight easily and are most effective if drunk shortly after a workout.
  Milk offers a mix of fat, carbohydrate and proteins.
  It is also an excellent source of vitamines and minerals, including calcium.
  The protein content of milk makes it a good choice for people trying to build muscle.
  One study found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.
  A similar study involving women in resistance training showed improved results in those who drank milk following a workout.
  For anyone looking to gain weight, milk can be added to the diet throughout the day.
  2. Protein shakes
  Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.
  However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.
  3. Rice
  A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.
  4. Red meat
  Consuming red meat has been shown to help with building muscle and gaining weight.
  Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.
  While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.
  One study found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.
  5. Nuts and nut butter
  Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.
  Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.
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  Wholegrain breads contain complex carbohydrates and seeds, which can promote weight gain.
  6. Whole-grain breads
  These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.
  7. Other starches
  Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed.
  Other foods rich in starches include:
  - potatoes
  - corn
  - quionea
  - buckwheat
  - beans
  - squash
  - oats
  - legumes
  - winter root vegetables
  - sweet potatoes
  - pasta
  - whole-grain cereals
  - whole-grain breads
  - cereal bars
  Beyond adding calories, starches provide energy in the form of glucose. Glucose is stored in the body as glycogen.Reserch indicates that glycogen can improve performance and energy during exercise.
  8. Protein supplements
  Athletes looking to gain weight often use protein supplements to boost muscle mass, in combination with resistance training.
  Protein supplements are available for purchase online. They may be an inexpensive way to consume more calories and gain weight.
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  Salmon is rich in healthy fats, omega-3, and protein.
  9. Salmon
  Six ounces of salmon will contain about 240 calories, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight.
  It also contains many nutrients, including omega-3 and protein.
  10. Dried fruits
  Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 calories.
  Many people prefer dried pineapple, cherries, or apples. Dried. fruit is widely available online, or a person can dry fresh fruit at home.
  11. Avocados
  Avocados are rich in calories and fat, as well as some vitamins and minerals.
  12. Dark chocolate
  Dark chocolate is a high fat, high-calorie food. It also contains antioxident.
  A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent.
  13. Cereal bars
  Cereal bars can offer the vitamin and mineral content of cereal in a more convenient form.
  A person should look for bars that contain whole grains, nuts, and fruits.
  Avoid those that contain excessive amounts of sugar.
  14. Whole-grain cereals
  Many cereals are fortified with vitamins and minerals.
  However, some contain a lot of sugar and few complex carbohydrates. These should be avoided.
  Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants.
  15. Eggs
  Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.
  16. Fats and oils
  Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about 120 calories.
  17. Cheese
  Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.
  18. Yogurt
  Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars.
  A person may wish to flavor their yogurt with fruit or nuts.
  19. Pasta
  Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain.
  Avoid bleached pastas, and opt for those made with whole grains.