How to gain weight

Foods That Help You Gain Weight 
1: Milk is a complete food because it is rich in all the nutrients that are essential for our body. It is high in proteins, calcium, carbs, fats, minerals, and vitamins. It is an excellent protein source that provides both casein and whey proteins. It can help you add muscle mass to your body. Try drinking two glasses of milk per day with a meal or before or after a workout.
2: Rice is one of the most convenient and cheap sources of carbohydrates that are essential to gaining weight. Rice is also a calorie-dense food, which means you can obtain carbs and calories from a single serving. One cup of rice provides about 200 calories that contribute to weight gain. 

You can have rice with different curries and veggies that are high in protein. It is the easiest way to add taste, calories, and a protein boost. 
3: Dried fruits 
Consuming dried fruits can be beneficial for weight gain. This superfood contains various antioxidants, proteins, calories, and micronutrients. All types of dried fruit have a naturally high sugar content, which makes them great for gaining weight. You can eat them raw or roasted, as well as add them to yogurt or smoothies. A daily handful of dried fruits such as almonds, walnuts, and cashews is best for weight gain.

4: Homemade protein smoothies
Homemade smoothies are much healthier than ready-made protein supplements. A shake is most effective at helping to build muscle if drunk shortly after a workout. They are also rich in flavor and taste. Here are some examples of homemade smoothies that can help you gain weight quickly, such as the chocolate banana not shake, vanilla berry shake, chocolate hazelnut shake, and super green shake. 

5: Red meat is a rich source of protein that helps build your muscles and increase your weight. It contains 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. Both fatty and lean muscles provide proteins that can help you gain weight. One of the best sources is fat beef dishes, such as brisket. 

6: Fatty and oily fish
Fatty fish, such as salmon, is rich in essential fatty acids and proteins. They help you gain weight and boost your immunity. Omega-3, present in these fish, is the best source that is significant for weight gain. You can prepare different dishes with salmon, like steamed fish, fried fish, and smoked salmon.

7: Potatoes and Starch foods such as potatoes and corn are a famous, tasty option for quick weight gain. It is a cost-effective option that provides extra calories for your body. This food contains carbs and calories that increase muscle glycogen stores. Many of these starchy foods have carb sources that also provide essential nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria. 

8: Whole-grain bread
Simple whole-grain bread is a good source of carbs that will increase your weight. They can be a well-balanced meal when prepared with protein sources like eggs, meat, and cheese. The live, good bacteria in sourdough feed bacteria in the gut that can strengthen your immune system. 

9: Avocados are an excellent source of fats, antioxidants, vitamins, and fiber. You can eat avocado in your main meal, sandwiches, and other dishes that are essential for weight gain. 

10: Whole eggs are the best option for your dietician for weight gain as they are full of proteins, calcium, and healthy fats. They are easily accessible muscle-building foods. It is necessary to eat the whole egg; the egg yolk is very beneficial.

There are many foods and supplements available that help you gain weight. But instead of trying to gorge yourself with masses of sweet or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all the unhealthy fats that can cause you harm. 

11: Healthy Fats and Oils 
Healthy oils are extremely calorie-dense and do not come with the downsides of other unhealthy oils. You can add these oils to salad dressing, as a seasoning base, or for cooking. Avocado oil, extra virgin olive oil, and coconut oil are three healthy oils that can help increase your calorie intake. Another way to incorporate healthy oils into your diet is to add one of these oils with a small amount of butter to your morning coffee. It’s trendy, yummy, and healthy!