What are the 7 Foods that helps to Gain Healthy Weight?

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Far from opting to consume any food, if we want to gain weight we must resort to those who provide us with healthy fats without negatively impacting our health. Most people strive to have a balanced weight, which allows them to enjoy good health and a figure that looks aesthetically good. But trying to gain weight healthily is not the usual. In the search for an adequate weight, many put into practice diets that allow them to lose weight and lose the fat that accumulates due to bad eating habits.

However, there are those who seek the opposite and want to leave thinness to achieve an ideal weight that gives them good health and makes them feel good. Because being below the advisable weight is also a problem that can seriously affect our health.

“An excessively low weight can cause hormonal imbalances, bone problems, gastritis, weakness, fatigue and many other ailments”.

How to Gain Healthy Weight?

If you feel that you must gain weight and want to do it properly, we will show you 7 foods that you can include in your diet to gain weight, quickly and without exceeding.

1. Eggs

Eggs are part of lean proteins, ideal for increasing muscle mass. Unlike other foods, the egg does not provide harmful fats for the body. They are a source rich in minerals such as calcium, iron and sodium, and a large amount of vitamins.

2. Dairy Products

Foods such as whole milk, cheeses and yogurt are good ally for those who want to gain weight healthily. Dairy products are a rich source of fatty acids and vitamins, which will help you, achieve the goal without harming your body. It is recommended to consume dairy products in its purest state, as they provide large amounts of protein and calories.

3. Pasta to Gain Weight

Pasta is a delicious food, easy to prepare and with many nutrients that provide great health benefits. Pasta is a highly energetic product, so it is very good to include it in the diet. For those who want to get more out of it to gain weight, it is recommended to prepare with a sauce, oil, or cheeses, among others.

4. Whole Grain Bread

Breads with seeds, nuts and cereals such as oatmeal or wheat germ are ideal for weight gain in a controlled and healthy way. This type of food provides a plus of vegetable fats and calories that are beneficial for health, balancing the weight without committing excesses.

5. Nuts

They are a rich source of good vegetable fats, vitamin E, fiber and antioxidants. In addition to helping balance the weight in a healthy way, they will have many benefits for good digestion and the prevention of many diseases. Consume a handful of nuts, peanuts or other, provides 150 Kcal.

6. Beef

The moderate consumption of beef is ideal to gain weight quickly thanks to its fat content. Beef is rich in proteins and essential substances for the formation of all tissues of the body, as well as in B vitamins, proteins and minerals. 90 g of beef equals 28.8 g of protein. But you should avoid excess consumption, since being a rich source of fat can cause obesity, diabetes or hypertension, among other problems.

7. Fish

Fish contains high biological quality proteins and is a rich source of Omega 3 fatty acids. Inclusion in the diet is ideal to control weight in a moderate and balanced way. Its amino acids are very beneficial for health and, unlike meat, are ideal to avoid overweight, diabetes, heart disease, among others.


Before starting with a diet to gain weight, the ideal is to go to the nutritionist for him to evaluate what is the ideal weight for us. These foods are a very healthy way to achieve a balanced weight without negative health effects. Avoid eating foods with excess fat, sodium or flour, among others.  Although they gain weight, they can cause obesity and other serious health problems. To complement any diet that aims to gain healthy weight should combine the diet with a good exercise routine, as these increase muscle mass, stimulate appetite, relieve stress and improve mood.

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