11 Healthy Foods To Gain Weight: How to Gain 5 Kg In 1 Month?



Published on: 22-Apr-2024


10 min read




Anvesha Chowdhury


11 Healthy Foods To Gain Weight: How to Gain 5 Kg In 1 Month?

11 Healthy Foods To Gain Weight: How to Gain 5 Kg In 1 Month?

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Hello, readers! Many people struggle to gain weight healthily, often resorting to sugary treats and unhealthy processed foods. Although maintaining a healthy weight is common, it is essential to understand that some people have difficulty gaining weight. So, what should you do? Taking a smarter approach by eating healthy foods to gain weight is the only solution!  


Focusing on that, this blog is your guide to building a strong, healthy physique through mindful eating of the best healthy foods to gain weight and dietary choices. Remember, healthy weight gain takes time and a sustainable plan. So, concentrating on long-term strategies that promote healthy habits and lasting results, let’s get into the topic and gain insights about healthy foods to gain weight.  


Table Of Contents 

1. What Is The Best Food To Gain Weight? 

2. What 3 Foods Make You Gain Weight? 

3. How To Gain 5 Kg Weight In 1 Month?  

4. How Can I Gain Weight In A Healthy Way? 

5. Dietitian’s Recommendation 

6. The Final Say 

7. FAQs 

8. References 


What Is The Best Food To Gain Weight? 

Here is a list of healthy foods to gain weight that you can incorporate into your diet: 

1. Dairy Products   

Dairy products contain a variety of nutrients that are essential for overall health. They are rich in calcium, which strengthens bones and teeth. Milk, cheese, and yoghurt are excellent protein sources containing amino acids needed for muscle growth and repair. These dairy products also contain vitamins such as vitamin D, which helps with calcium absorption. 


Dairy products also contain essential minerals such as potassium and phosphorus. Some people choose low-fat or low-fat dairy products to help control their calorie intake, while others may prefer full-fat dairy products for added flavour and satiety.  



2. Rice   

Rice is one of the most convenient and inexpensive sources of carbohydrates needed for weight gain. It is also a high-calorie food to get carbohydrates and calories from one meal. A cup of rice holds about 200 calories, which can help you gain weight. You can eat rice with a variety of curries and high-protein vegetables. It's the easiest way to add flavour, calories, and protein.  


3. Dry Fruits   

Consuming dry fruits may help with weight gain. They are a superfood that contains various antioxidants, proteins, calories, and micronutrients. Dried fruits of all types are naturally high in sugar, which is suitable for weight gain. You can eat them raw or fried or add them to yoga or smoothies. Eating almonds, walnuts, and cashews daily is best for weight gain. 


4. Homemade Protein Smoothie   

Homemade smoothies are much healthier than commercial protein supplements. Shakes are most effective for building muscle mass when consumed immediately after exercise. It has a rich aroma and taste. Examples of homemade smoothies that can help you gain weight quickly include banana peanut smoothies, vanilla berry smoothies, chocolate smoothies, and super green smoothies. 


5. Red Meat   

It is rich in protein, which helps you build muscle and gain weight. It contains leucine and creatine, nutrients that play an essential role in building muscle mass. Red meats contain protein and fat, contributing to weight gain. Protein in both fatty and lean muscles helps with weight gain. 


6. Oily, Fatty Fish   

Oily fish are rich in fatty acids and proteins. It helps you gain weight and improve immunity. Omega-3 present in this fish is the best source that promotes weight gain. You can prepare various dishes from salmon: steamed fish, fried fish, smoked salmon, etc. 


7. Potatoes And Starch   

Starchy foods like potatoes and corn are among the best healthy foods to eat for weight gain. They are economical options that provide your body with additional calories. These foods contain carbohydrates and calories that increase muscle glycogen stores. Many of these starchy foods contain resistant starch, a source of carbohydrates that provides essential nutrients and fibre, as well as food for gut bacteria. 


8. Whole Grain Bread   

Regular whole-grain bread is a good source of weight-gaining carbohydrates. It can be a balanced meal if you make it with protein sources such as eggs, meat, and cheese. The live beneficial bacteria in sourdough can boost your immune system by feeding your gut bacteria. 

9: Avocado   

Avocados are a great source of fat, antioxidants, vitamins, and fibre. They can be incorporated into your main meal, sandwiches, or other dishes that help you gain weight. 



10. Whole Egg   

Whole eggs are rich in protein, calcium and healthy fats, making them nutritionists' best weight gain choices. It is a readily available muscle-building food. Eggs should be eaten whole; the yolk is very healthy. Many foods and supplements can help you gain weight. But instead of loading up on sugary or fatty foods, choose high-calorie foods that will give you energy and build muscle without all the harmful fats that can harm your health. 


11. Healthy Fats And Oils   

Healthy oils are very high in calories and do not have the disadvantages of other harmful oils. You can add this oil to salad dressings, seasonings, or dishes. Avocado, extra virgin olive, and coconut oil are three healthy oils that can help you increase your calorie intake. Another way to add healthy oils to your diet is to add one with a bit of butter to your morning coffee. 


What 3 Foods Make You Gain Weight? 
If you're looking to start your weight gain strategy, here are the three best food groups to add to your list:  

1. High-calorie Foods For Weight Gain   

High-calorie foods can be invaluable allies for people trying to gain weight healthily. Nutrient-dense foods like nuts, avocados, and whole milk provide enough calories while providing essential vitamins and minerals. Fatty fish and eggs, including healthy oils, may promote weight gain while providing healthy fats. Whole-grain bread, quinoa, and legumes provide carbohydrates and fibre, while dried fruit and lean meats provide additional calories and nutrients. Incorporating these high-calorie foods into your diet can fuel your body and help you achieve your weight gain goals. 


2. High-protein Foods For Weight Gain   

High-protein foods promote muscle growth and recovery, essential for weight gain. Including foods rich in protein in your diet can help with your efforts. Chicken is an excellent source of high-quality protein. Eggs, Greek yoghurt, cottage cheese, and tofu are protein-rich and easy to include. Legumes such as lentils, chickpeas, and beans are protein-rich and contain dietary fibre. You can increase your intake by adding protein-rich foods like salmon, tuna, and whey protein powder. Including these high-protein foods in your diet can help you charge up your body, build muscle, and effectively reach your weight gain goals. 


3. Healthy Fats   

Healthy fats are important in our diet and essential to our overall well-being. Foods such as avocados, nuts, and seeds contain monounsaturated fats, which help reduce bad cholesterol and minimise the risk of heart disease. Coconut oil, olive oil, and flaxseed oil are excellent sources of healthy fats for cooking or dressing. Fatty fish have high omega-3 fatty acids, which have anti-inflammatory properties and enhance brain health. Natural nut butter and tahini are also nutritious options that contain healthy fats. Incorporating these foods into your diet will help maintain healthy skin, improve nutrient absorption, and provide consistent energy throughout the day. Almonds, cashews, peanuts and related oils are high in calories and rich in healthy fats, proteins and nutrients. 


How To Gain 5 Kg Weight In 1 Month? 

Gaining 5 kg in a month can be difficult and must be approached carefully to ensure a healthy lifestyle. Here are some general guidelines to help you achieve your goal along with eating healthy foods to gain weight: 

Increase Calorie Intake 

To gain weight, you need to eat more calories than you burn. Calculate your daily calorie needs using a and try to eat 500 to 1,000 calories more than that each day. 

Eat Often 

Instead of three large meals, eat smaller portions more frequently throughout the day. This will help you increase your calorie intake without overeating. 

Nutrient-Rich Food Intake 

Eat nutrient-dense, calorie-dense foods like nuts, seeds, nut butter, avocados, whole milk, cheese, lean meats, fatty fish, whole grains, and healthy oils. 

Eat Protein 

Eat enough protein to support muscle growth. Aim to consume approximately 1.5 to 2 gm of protein per kilogram of body weight per day. 

Strength Training 

Build muscle mass by incorporating strength training into your daily routine. Focus on strength-based exercises such as squats, deadlifts, bench presses, and deadlifts, gradually increasing the weight and intensity. 

Rest And Recovery 

Sleep enough and allow your muscles to recover properly between workouts. Muscle growth occurs when you are resting, so adequate rest is essential. 

Stay Hydrated 

Dehydration can negatively impact your performance as well as recovery. So, drink plenty of water throughout the day to stay hydrated. 

Monitor Your Progress 

Monitor your weight and adjust your diet and exercise routine. Aim for gradual weight gain, as gaining weight too quickly can lead to fat gain rather than muscle gain. 


How Can I Gain Weight In A Healthy Way 

Trying to gain weight may seem like an enviable task in most countries, but according to experts, gaining weight can be as challenging as losing it. The goal is to ensure that the weight you gain is from more muscle than fat. Adding protein and calories to your diet can help you gain weight. However, it is best to gain weight by choosing healthy foods. Foods high in added sugars can be high in calories. However, when trying to gain weight, eating foods that provide your body with adequate protein, carbohydrates, healthy fats, and various nutrients is still essential. Don’t gravitate towards processed or packaged foods; focus on healthy snacks to gain weight. A plan developed for you with the help of a registered dietitian is the best way to achieve a healthy weight after cancer treatment. Here are some general tips you can include in your plan: 


1. Eat Calorie-Dense Foods 

Bulking up does not mean binge eating processed foods or junk food. Focus on healthy foods to gain weight. Incorporate nutrient-dense foods into your diet and calorie-dense foods in your meals. Incorporate foods like peanut butter, whole milk, walnuts, yoghurt, butter, etc., in your healthy diet for weight gain and glowing skin.   

2. Choose Foods Rich In Nutrients 

Create a routine of eating and drinking foods you enjoy that are rich in nutrients and calories. Talk to your doctor or nutritionist about how many calories you should consume daily or at each meal. You can also ask how many servings of different food groups you should eat. 


3. Increase Meal Frequency  

Start slowly, eating 5-6 small meals daily. Tune in to your body's signals to know when you're hungry. But you may need to schedule mealtimes even if you're not hungry. To gain weight, you have to increase your meal frequency. 


4. Try Smoothies And Cocktails 

Avoid drinks low in nutrients and calories, such as diet sodas. However, mixing high-calorie, nutrient-dense ingredients into a smoothie or shake may be helpful if you eat on the go. Meal replacement drinks can also be part of your weight gain efforts. 


5. Watch What You Drink 

Drinking beverages can help you feel full. In these cases, do not drink alcohol during or before meals. But make sure you drink plenty throughout the day.   


6. Include Strength Training  

Exercise, especially strength training, can help you gain weight by building muscle and stimulating your appetite. 


Dietitian’s Recommendation 

Healthy weight gain involves eating nutrient-dense foods with balanced macronutrients and essential vitamins and minerals. Inculcating the foods above into your diet can help you attain your weight gain goals while maintaining your overall health and well-being. Remember, these are standard food options. Adjust portions and specific food choices based on calorie needs and dietary preferences. Also, drink plenty of water throughout the day and consider eating healthy snacks between meals to increase your calorie intake if necessary. 

Dt. Lavina Chauhan 


The Final Say 

Many foods and supplements can help you gain weight. But instead of loading up on foods high in sugar or fat, choose healthy foods to gain weight that provide energy and build muscle without all the harmful fats that can harm your health. Regular exercise is appropriate for your age, and a healthy, calorie-rich diet is the best way to gain weight healthily. It may take some persistence, but gaining weight is not a sprint; it requires patience and results. It will be worth the wait. 


1. What is a healthy diet for weight gain and glowing skin? 

You can incorporate the following healthy foods to gain weight and get glowing skin as well: 

  • Spinach 

  • Broccoli 

  • Watermelon 

  • Walnuts 

  • Pumpkin seeds 

  • Tomatoes 

  • Eggs 

2. What is the best diet to gain weight for skinny guys? 

If you are someone skinny, incorporate these healthy foods to gain weight in your diet- 

  • Chicken 

  • Peanut butter 

  • Coconut milk 

  • Granola 

  • Sweet potatoes 

  • Dark Chocolate 

  • Fatty-fish  

3. Will eating healthy to gain weight plans be effective for a skinny girl in her mid-20s? 

Yes, eating healthy to gain weight can be effective for a skinny girl by focusing on nutrient-dense foods, adequate calorie intake, and strength training to build muscle mass and achieve a healthy weight gain. It's essential to consult with a healthcare professional or dietitian for better results.  

4. What are some healthy snacks to gain weight? 

Here are some healthy foods to gain weight that you can snack on: 

  • Dark Chocolate 

  • Avocado Toast 

  • Cheese 

  • Nuts 

  • Eggs 

  • Cereal bars 



About ToneOp  

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp 

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