Diet and nutrition is the single most important factor in wanting to gain weight. You can do all the weight training you want, but if your are not feeding your body the necessary food and nutrients it requires for maintenance and growth, then it will all be a waste of time, not to mention unhealthy. Knowing what to eat to gain weight is essential for putting on the pounds. In a nutshell, your weight gaining diet should include high protein foods, high carbohydrate foods and healthy fats.
Identifying which foods contain these things can be confusing, however in this article, there are several charts which list the best weight gaining foods to eat on top (superior), followed by good, inferior and no-no. I like how simplified these charts are because you can immediately identify what NOT to eat. You just need to worry about knowing which proteins, carbohydrates, and fats to eat, otherwise known as good proteins, good carbs, and good fats.
Here are the charts…
Hard gainers typically find it difficult eating more food. What I found to be effective is increasing your meal frequency, trying to have 6 meals each day, but not eating as much per meal, making you feel hungrier throughout the day. Having less fatty foods will also be of great benefit as fats tend to make you feel fuller more quickly, so you eat less.
Include in your diet high protein foods such as fish (tuna and salmon), whey protein powder (for post workout shakes and inbetween meals), chicken and turkey breasts, low fat milk, high carbohydrate foods such as pasta, lots of fruit and veg such as avocado and banana, as well as good fats such as olive oil and flaxseed oil. When snacking it’s a great time to eat high calorie snacks such as dried fruits, seeds, nuts, low fat yogurt and cheese. You should be looking to incorporate all of these weight gain foods in your diet if you want to gain weight.
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{ 70 comments… read them below or add one }
I would like to gain weight but i think my metabolism is high. I weigh only 145 lbs what weight gaining foods can I eat and what kind of vitamins should I take? I want to gain 15 to 25 lbs before the year is over and go from a size 34 to 38.
I have never been able to go over 100 pounds. What should i eat to gain weight?
I’m 6’3″, 167-170 and I NEED/WANT to gain about 25-30 lbs of muscle mass and not “fat” weight in the next 3 months and keep it on thereafter. I’ve been up to as high as 198 and solid but after my auto accident two years ago I can’t seem to gain anything above where I am now. I’ve been working out and eating as much as I can but it doesn’t go anywhere. I been exercising and eating and doing all those things with my “Total Gym” and bunches of free weight equipment and different bands and other stuff at home (using most or all 6-days a week), a membership to a Health Club (going there 4 times a week), swiming 3 days a week…. and still nothing.
I eat bunches of baked potatos with butter, bacon bits, chives, sour cream… steaks, bacon, hot dogs, hamburgers, cheese burgers, foods loaded with lots of protein and lots of carbs, bunches of veggies, wheat bread, corn bread, total ceral, oat meal, 3-4 eggs for breakfast, plus 2 eggs in each of my power weight gain high protein shakes (two 24oz a day), potato chips, doritos, candy, pop/soda, lots and lots of sunflower seeds, popcorn, ice cream, different types of pies and cakes, etc., etc., etc…..
It’s getting past the point of being frustrating!
What can I do from your point of view given what is above… and I’m sure I’ve left out lots of things I’m doing?
Peanut butter has been one of my major calorie filler foods. I’m just curious as to why its listed as a no-no?
If you want to gain MASSIVE weight eat lots and lots of peanut butter. This is only if you’re are working out with HEAVY weights at least 3-4 days a week. I went from 170 pounds to 215 pounds (solid mass). This is also combined with many other heavy foods. It works!
This is Muhammad Rahim from Afghanistan, I want to be like the WWE superstar Dave Bautista, as Bautista has height, weight, muscle, and power. I always do bodybuilding and i eat baked potatoes with yogurt but i sometimes eat boiled eggs with dates and honey, my weight was 55 KGS but now i am 65 KGS.
I need people comments that what to eat to gain more weight?
Here’s some tips on eating. (i gained 30 lbs muscle)
eat… than eat… and eat again. It will be hard, but your stomach must stretch.
Count your calories (pencil and paper). Many people don’t realize how little they eat until they count their calories. If you don’t gain any weight in a week up to 300 more calories. (workout days will need about 300-500 more calories than usual)
As they said, 5-6 meals makes it easier. BUT!!! You must not over exercise.
Cardio workouts are a BIG no-no. You will burn up energy like a hummer. That means, no extensive biking, running, swimming, etc. Every excess movement will burn your calories.
When I was in college and working out excessively, I was heavier and happier. I was weighing in at about 125-130lbs at 5’3′. Then I stopped the very active and crazy busy exercise schedule and slowly started dropping weight. I’ve tried so much. I am trying to build my appetite back up. But the more I try the more weight I lose. One week I was 112lbs and two weeks later I am now 107lbs. I don’t know what to do. It’s driving me bonkers.
what would you suggest for a solid breakfast, lunch, and dinner? i would also like to know if any protein supplement would work or if i need a specific brand. i’m 6’3 and only weigh 167lbs and i want to get up to at least the 180 mark if not 200
I am looking to gain muscle I weigh 165 And stand 5ft 10. I climb trees for a living, Im in pretty good shape. But I really need to gain muscle mass, What can I do
hi im looking to gain weight i weight 9 stone at the moment and im 33yrs old im 5ft 8ins and im very skinny i dont eat properly and been under a lot of stress i dont work either so i have a lot of free time to do something about myself i want to start putting on weight im one of those people that if i eat loads i dont put any weight on i have been told i have a high motabalsim i want 2 gain 2 stone my waist is 27inches and i used to fit in to 32inch waist so i really need to do something about myself its been bothereing me for yrs now i wanna change it and gain muscle as well can u help me and give me some advice on what i can do to change this and put weight back on like a progam or foods i should eat etc to help me i dont care how long it takes to do this i just need to know how many thanks steve
i weigh a 150 pounds and i would like to put on about 25 more pounds what foods should i eat to gain the weight naturally..
i am 21 yrs old i weigh about 142lbs and i’m about 5 11 i used to weigh at 155lb 3 yrs ago then i lost 15 lbs from acid reflux and stress
i am looking to gain weight at least 15 to 25 lbs i need help and the right weight gain foods that wont be heavy on my stomach any ideas?
3 golden rules did it for me, i started weight training 6 months ago, i weighed 142lbs and im 6′ 2″
i train full body routine, 3 times a week (99% free wieghts and mainly compound exersizes 6-12 rep range)
i eat lots and regularly, 3 meals a day + 2 weight gain protein shakes inbetween, and i stay well hydrated, also i use creatine.
im now weigh 168lbs , and still gaining. this is good muscle too ( i still have a 6 pack :0) )
rule 1. dont over train , 3 times a week , 1 hour sessions.
rule 2. eat well and eat alot. you need 4000 to 5ooo calories of good protein and carbs imo.
rule 3. rest/sleep well. body needs time to heal.
also believe you can achieve it , the mind responds to positive thought!
i need to gain weight in certain period of time please provide me the food time table, since i am in hostel i am not getting proper food, provide me as daily schedule
wife lost 4 lbs in last 3 wks – now 89 lbs – 80 yo w/hepatitis c. can have no dairy products – what is a high calorie food for her?
your site is very helpful for weigth gain . my weight was 58 kilo now is 75
i’m fifteen years old about 5 foot 10 and a half. i only weigh about 135 to 140 and i want to know what to eat and when to eat it. it’s about to be summer and i’ll actually have the time to go on a controlled diet so i was looking for some tips from a trainer.
hi i am 23 yrs old and not able to eat enough food i never feel hungry. so i take decdan and practin tablets to increase in my hunger. kindly suggest what should i do to increase my hunger?
Hi i used to weigh 12 stone but then started to eat regular as suggested along with the aid of protein shakes (promass) and i have managed to get to nearly 14 stone at the moment. My question is, is it normal to get a belly when gaining weight? isn’t it possible to gain weight but not around the waist area? I want to get to 15 stone as my height is 6ft3inch. I currently go to the gym 2-3 times a week and i play 5 a side 1 day a week (i know isn’t advisable to gain weight but some cardio must be good?!). I also need advise on good easy snack/foods to eat to gain weight and help build muscle. please help! any advise would be much appreciated! Thanks
@Craig
Gaining some fat when gaining weight is unavoidable. I wouldn’t worry about it too much if you struggle to put on weight to begin with. To reduce the excess belly fat you would be required to eat ‘clean’ and reduce your calories, which is detrimental to your muscle building efforts. I think it would be better to focus on your weight gain goals, once you have reached your desired weight, you can look at cutting calories to get rid of any excess body fat in the waist area or other areas. Doing cardio one day of the week is fine, just get an estimate on how many calories you’re burning and even it up by eating more calories that day. Read this article for high calorie snack ideas http://www.gainingweight.info/10-tasty-high-calorie-snacks-for-weight-gain/
hello guys, my name is Dale Stevens, I weigh roughly about 143, i want to gain weight badddddd!!!!!!! I would like to get up to about 160-170. I just started working out again, I worked out for a good year or so before my daughter was born and gained a good 10-12 pounds but didnt eat like i should can any body give me tips on how i should eat and workout please,
Thanx guys and keep up the good work.
I just read over this article and I’m a little confused. I have always been told that peanut butter was an excellent source for protein, but in the chart lited above, it states peanut butter and nuts as “no-no’s”. So, if anyone can help me on this one I would appreciate it. I have always loaded peanut butter on my PB&J sandwiches, because I have always thought it was beneficial for muscle and weight gain.
Thanks,
Geoff
@Geoff
Peanut butter is listed as a no-no in the chart because most of the calories come from fat, and the same is true for all nuts. Even though peanut butter is high in fat content, those calories are from unsaturated fat, which is the “good” fat your body needs.
In moderation, I would say it’s fine to include peanut butter in your weight gain diet if you aren’t allergic to it. As a plus it’s an economical way of eating protein, it tastes good, and can be easily added to your shakes. Some brands are high in sugars, so it would be best to avoid those and go with one of the natural brands.
I weigh about 84lbs. i have been trying all different foods to gain weight & nothing has ever worked, I have a really fast metabolism. Is there any kind of like Protein bar i can take to gain weight faster?
Hi, thank you for this awesome article! I am a 28 yr old female with food intolerance (no gluten, dairy, limited nuts/soy/corn). I am very underweight and feel disgusting. I have been trying very hard to gain weight but I can’t digest very much at a time and the meal plans are all too rich and heavy for my system now. Do you have any food allergy friendly substitutes? I am a nutrition hobbyist and I feel like I’ve read everything there is out there! I am 5’6″ and about 98 lbs. Thank you!!
My boyfriend is really thin and I’ve been reading. Most hardgainers aren’t gaining because they are not taking in enough calories to support their frame. I agree with this for the most part because when i actually took a look at my boyfriends consumption, it was true. He is 6′ 1″ and basically taking about 2000 calories in a day. I read about GOMAD and that is what he is going to try. It makes sense. A gallon of whole milk a day. Read up about that, makes logical sense in trying to boost caloric intake along with the right food. I also read better to consume white pasta instead of whole wheat for hardgainers. Better to bulk and then burn fat. Also read peanut butter is a good source of bulking for hard gainers. You wrote the contrary on your site.
I also want to add that along with GOMAD I read that peanut butter (nuts in general) pasta, eggs, fish, whey and bananas are good foods to gain weight. For someone who is 6’1″ you need to be taking in 4000-5000 calories to bulk up. The gallon of milk counts for about 2500, making it easier to achieve that caloric intake. When you think of it, that is not a lot. It’s 8 – 8 oz glasses of milk a day. which is how much water you are supposed to consume. Since Milk is 87% water you can cut water consumption when doing this. You would only do it for a month or two. Also you could start out slow if whole milk (must be whole milk) is too rich. Start off with 4 – 8oz glasses a day for the first week (1/2 gallon) and then graduate to 1 gallon a day on the second week and for the rest of the month. Totally do-able. You can add whey protein to it or flavor it to make it more palatable.
@ David:
Thanks for the reply on my question.
As to the suggestions given in the article, I have increased my food consumption by eating lots of fruit and nuts between meals, but to my astonishment I have actually lost weight. I am concerned that I may be eating the wrong foods–I know fruit is good for you and provides carbohydrates and sugars the body needs for energy, but I think my body is using these so quickly that theey are not contributing to my weight gain. I have such a high metabolism and live a highly active lifestyle that I am burning off the calories faster than I can consume them. I feel like I should be stuffing food into my mouth 24/7, but it is difficult to do when I am working, so I have to suffice for those times I can’t eat with the times that I can. The article by Mary is one I think I am going to focus on for the next month–I have begun drinking whole milk much more the past week and it has provided me with a feeling I don’t get often after eating…feeling full. So, other than that I guess I am just going to have to keep eating my fruit, but also increase my milk consumption and add more high caloric foods and amount of them at each individual sitting.
i am 32 i weigh 80 lbs i have had my gallbladder out and i cant keep food in. how can i keep food in and gain more weight if anyone know please let me know
I am 25 years old man. I have 6’2″ height and my weight is 64 kg now. I want to gain approx 15 kg weight. So could you please tell me which type of food should i take routinely? Further more which weight gain supplement should i take? And ya just keeping this thing in your consideration that, i can not spend time for any type of exercise and i am vegetarian only.
respected sir, my name is dimple rawat..i am 21 yrs old…i want to gain weight but i cannt….i am not very much thin,i am medium in size,i eat a lot but can not gain weight i dont know why???i want to gain 10kg weight…what should i take daily in my meal????is peanut oil is helpful to gain weight?? plz answer sir…
i have been workin out for like 2 or 3 months and i havent seen good results, am 16years old and i weight about 108lbs and i just feel like giving up sometimes on this whole workout crap, wat can i do to gain weight ?
Hello, I am a 27 year old female. I weigh 115. I desperately need to gain weight. I stopped going to the gym because I kept losing weight. I can eat once a day and not feel hungry for the rest of the day. When I do eat, I don’t eat almost anything. My mother is constantly worried and feels I have an eating disorder. I just want a healthy daily food plan that I can follow and gain weight. Whenever I am depressed i can go days without eating and be fine. My clothes are so lose on me and now its affecting me psychologically. Please someone help.
Am aditya.boy of age 19.the only thing I worry is only about my weight.i only weigh 60kg.boys at my age have crossed above 80kg.can u give me the list of foods that I can eat to improve my weight.i was 75 before.i lost my weight due to continuous workload .even I skip my breakfast due to my work.so can u give me tips to compensate my nutrition that is lost in my breakfast..
hi im trying to reach around 190-200lbs of mass im currently 5’8 162 lbs an outside linebacker on varsity football what should i do?
i found most of this helpful. the only thing is i eat alot of peanut butter unlike this chart says. i was 149 got locked up and just got out at 175 and have been working out alot. i would say this chart is good but the peanut butter thing is sorta wack. i put it in my oatmeal every morning and eat like 4 eggs and a bagel and a yogurt. its been helping with the weight. get your appetite up, eat too much and workout it will pay off, and drink at least one protein shake of 30-60g protein daily helps too.
i play football im 5’8 162 lbs an outside linebacker on varsity football and i want to gain 40lbs
sir, I am 24 years old man. I have 5?8? height and my weight is 50 kg now. I want to gain approx 15 kg weight. So could you please tell me which type of food should i take routinely? Further more which weight gain supplement should i take? plz suggest.
hey can someone help me .. ?? i wanna gain weight .. but the thing is im working in McDonald’s :/ I know mcdonald food is unhealthy .. its hard for me .. i dont know what food to bring to work for my break time .. and i always missed my breakfast and most problaly i will had 2 meal or even 3 in a day because im working .. can anyone give me tips?? .. thanks ! i appreciate it ..
Is fructose really good for the body? All this time I have been reading the negative effects it has on the body.
Increase your calore intake by eating high energy foods like nuts , cheese, butter, bananas, dates, shakes , potatos, etc. Also add yogart in your daily diet it helps in quick digestion. Try it.
This kinda sucks cause I’ve always been athletic and exercising (especially cardio) is something I absolutely cannot take out of my life. I have a high metabolism to start with and cause I’m on so many damn sports teams, i can’t seem to put on any weight. My stats are here and i was wondering if anything doesnt look quite right with them.
Weight: 105 lb.
Height 5″4
Sex: Female
Exercise: 4-5 times a week
Meals: 3 meals. Day
Sleep: around 7 hours (I know I know) but since I’ve got winter break it’s gonna be like 12 hours a day
*** I drink like 2-3 glasses of 2% milk a day cause it tastes yum.
Hi All
I’m 62, have always weighed the same 115 then all hell broke loose the end of 2009, my husband got cancer. I have one daughter that lives 300 miles away and then her dad got cancer at the same time. i’ve been twice. then all the stress sat in. my daughter was coming to town to help us both. I think by that point I was eating a sandwich a day and did not look at myself,taking care of husband and the surgery which takes months to get in.Now I weigh 95 and no appetite and trying ti gain weight, can anybody help me, thank Ann.
Hi Ann
your story really hits home for me. ive been in a similar situation. i have come across a website that you should take a look at. this company helps by providing you with meal plans and the food… with the little time most people have now its a great concept and they will help you add quality weight while keeping you healthy.
look up muscle plus?
Whats up yall. im 24. ive always have had a fit body but never been over 145 pounds. i got tired of it and did this: worked out 3 days a week for 1 hour, 3 meals per day alone with a boost plus or ensure plus per meal, lots of water, vitamins, (GNC) ginger root herb (for the digestion system) and snacked all day plus almonds. at least 8 hrs of sleep and I gained 10 pounds in 2 months…. now ive replaced the ensures and boosts with a protein shake.
I am 31 yrs old and have 3 children I cant seem to go over 100 lbs only when i am pregnant i am 4’11” and i want to get to 110 lbs before the summer can you please help me with some tips to fast weight gain the shakes do not seem to be working and my lifestyle is a constent running around never sitting still and relaxing please can you help me get to my desired weight befor summer..
I am 16 years old at 6’4″ and i weigh 80lbs…i currently go to school,which is stress because of all the work i also have to help out my parents at home alot,i usually have about 5-6 hours of sleep most of the time and i onl eat 3 heavy meals per day but the bad thing about it is that i eat in very small amounts as i don’t have a large appetite and i can neither find it! I really needs to gain weight badly as i am very underweight for my age and height and i am ashamed of myself .:(Please help to gain weight as i really need it.
ham is an excellent source of protein wondering why it is a no no
Hey im 21, 5ft 6in and weight 81 pounds. I am severely underweight and always have been really skinny its horrible. I got loads of crap from doctors, weight gain supplements, shakes all that and still no change. I eats lots, never exercise and average sleep time is about 6-8 hours. my doctor told me its natural for me to be the way i am but i dont think so what 21 years old weighs the same as a child. plz plz help me :(