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There are many people who are tired with their weight and want to lose it quickly. Also there are many people who are trying hard to gain few extra pounds. They eat as much as they can so that their weight can increase. But I would like to tell them that there are certain foods that help you to increase your weight fast. Eat these 7 foods to increase weight gaining and build muscles.

Don’t worry these foods are not unhealthy. They will help you to increase weight and also provide you necessary vitamins and minerals. These foods are healthy way to increase weight.

7 Foods to Increase Weight Gaining and Building Muscles

Eat these 7 Foods to Increase Weight Gaining - Building MusclesImage Source

Sweet Potatoes

Sweet Potatoes Help to gain weightImage Source

Sweet potatoes are good way to gain weight. This is most suitable food to increase weight and build muscles. 100 grams of sweet potatoes gives you 86 calories and 20 grams of carbohydrate. This carbohydrate and calories is helpful in increasing weight. Sweet potatoes also provide you Vitamin A, Vitamin B-6, Vitamin C, Iron, magnesium and potassium. Sweet potatoes are totally rich in minerals.

There are various ways you can cook sweet potatoes. You can cook them in oven and can spread butter and salt to taste. You can also boil or steam it to cook. Adding butter to it help you to increase your weight more quickly. You can eat it as your breakfast or evening snacks.

Bananas

Bananas Great Way to Increase Weight FastImage Source

Other foods to increase weight gaining and building muscles are bananas. Bananas are only food that is all time favorite of body builders. This food is complete for those who want to add extra mass to their body. If you eat one medium size banana it will give you 105 calories. Also it gives you 27 grams of carbohydrate and 1.3 grams of protein. Potassium and magnesium of banana make it suitable for before and after gym snacks.

Bananas are usually eaten raw. But you can also try other recipes of bananas. To quickly gain weight prepare and consume banana shake. You can also eat it with full cream milk. This is also good way to increase weight.

White Rice

7 Foods to Increase Weight Gaining and Building MusclesImage Source

White rice is also good food to increase weight gaining. Eating 100 grams of white rice gives you 130 calories and 28 grams of carbohydrate. If you are very skinny you should start eating white rice. It will increase your weight quickly. White rice also has 2.7 grams of protein which is helpful in building muscles. White rice is low in dietary fiber. If you want more healthy option then you can eat brown rice. Though brown rice is low in carbohydrate and calorie but it is more in dietary fiber.

White rice is usually boiled in water to eat. You can prepare various dishes of white rice. You can make it healthier, mix few vegetables in it at the time of cocking. Serve it with butter and salt.

Yogurt

How to increase body weight?Image Source

Yogurt is really helpful for those who want to build muscles. It is also good food to increase weight gaining. Eating 100 grams of yogurt means consuming 59 calories and 3.6 grams of carbohydrate. You can see that this food is low in carbs and calorie than others. But it is high in protein. it gives you 10 gram of protein. It is wise food to include if you want to build more muscles as well as gaining weight.

You can eat yogurt multiple ways. Consume it as your snacks or eat with your meal. You can mix peel boiled potatoes in yogurt. Mixing boiled potatoes in yogurt increases carbs amount, this is healthy way to increase weight.

Peanut Butter

Peanut Butter to Increase weight and build musclesImage Source

Peanut butter is super food for people who builds body. 100 grams of peanut butter have 588 calories and 20 gram of carbohydrate. It has 25 gram of protein, good for muscles. At the same time it is very high in fat. In 100 gram of peanut butter there is 50 gram of fat. That’s why it is suggested to not eat it more than two tablespoon.

People normally eat peanut butter spreading on bread. It can also be added in smoothies and fruit salads. Try possibilities to include it in your meal.

Almonds

7 Foods to Increase Weight Gaining and Building MusclesImage Source

Other foods to increase weight gaining are almonds. Almonds are rich in protein and carbohydrates. This food helps you to increase your weight as well as build muscles. 100 grams of almonds have 576 calories and 22 gram of carbs. It has 21 gram of protein in it. Like peanut butter it is also high in fat. There is 49 gram of fat in 100 gram of almonds.

To increase your weight and build muscles chew 8-10 almonds daily in morning. Try to chew it with empty stomach. Almonds also increase brain power and memory. If you soak it in water it becomes healthier. Soaked almonds are easy for your body to digest.

Brown Bread

Healthy Food to Increase weight fastImage Source

Brown bread is another food to increase weight gaining. Brown bread is food that is rich in carbohydrate and protein. 100 gram of brown bread contains 293 calories, 54 gram of carbs and 11 grams of protein. This food is very good for increasing weight and building muscles. It also has 2.3 gram of dietary fiber that take cares of your digestive system. Calcium and iron is also found in Brown bread. Eat Sesame seed for more Calcium and Iron.

You can eat brown bread in your breakfast and also as snacks. Brown bread can be eaten with peanut butter or simple butter. You can make toast of brown bread and spread peanut butter over it. There are different ways to eat brown bread. Eat it as you wish.

Read Also: 7 Protein Rich Snacks for Vegetarian

Conclusion

Eat these 7 foods to increase weight gaining and building muscles. These foods are rich in protein and carbohydrate. It will produce more mass in your body. Mix these foods in your daily meal and try to eat everyday. You will start gaining and building muscles very soon. Don’t eat junk foods or fatty food to increase weight. Such foods are not healthy for you.

What food you eat to increase weight gaining? Tell us in comments. Do share…

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4 Comments

  1. I want to eat banana and curd and thank u for the tips….

  2. Can we take all foods in breakfast?

  3. Ashish pal says:

    Banana and curd get increase fat ….
    Or it’s a bad combination …
    Tell me iam confused ..

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