7 Foods You Can Eat To Put On Weight

You might not believe it but like weight loss, the struggle for weight gain is real. Due to beauty standards,  people who struggle with weight loss are more vocal than those who struggle with weight gain. This leads to the very wrong perception that people who are trying to gain weight are unserious and should be grateful for being slim.. 

All my life, I have strived to gain weight and it just wasn’t happening for some weird reason. I even know some people who have ingested all forms of concoctions, extremely expensive “organic” products that would help channel the fat to “specific” body parts😃 and even meds in the name of trying to gain weight, let’s just say I wasn’t that desperate plus I was scared of the ugly side effects on one’s health in the near future but we can save that conversation for later. 

What people fail to realize is that just like weight loss, there’s a process to weight gain; slow and steady is the way to go, it doesn’t just happen overnight. Rather, it’s a fine combination of your lifestyle, genes, diet and environment. But in this article, we’ll be narrowing down on foods that can help you gain weight. If you want to put on weight and do not know what to do, here are some weight gain foods you can try: 

Dairy products

Dairy products are generally rich in calories, proteins, calcium and carbohydrates which are great for weight gain. Infusing dairy products like yoghurts, milk, cheese, and butter regularly in your diet will make your weight-gain journey easier. Once you sample these in your meal, you will not only have a tasty meal but a weight-gaining meal that will leave you with a smile when you look in the mirror. 

Eggs

Eggs aren’t just a balanced diet but a means of gaining weight if you do not stop at an egg a day. Eggs are power houses containing all sorts of beneficial nutrients like Vitamins A, D, B12, choline, protein, and cholesterol, just to mention a few. Having a piece of boiled egg as a snack is a great way to gain weight and strategically including eggs in every meal is another sure way to gain weight.

Rice

Rice is often overlooked when it comes to weight gain but it is rich in carbohydrates and is very calorie dense. Ideally, rice is meant to be eaten in small portions with other nutritionally rich foods to balance out its carb content but the way we mostly eat it as the main meal here in Nigeria with a few pieces of meat here and there, you can be rest assured of your weight gain if you’re consistent. 

Bread

Contrary to what you might find elsewhere, bread and weight gain go hand in hand. Just like rice, it is rich in carbohydrates and also calorie-dense. The best part is you mostly have to eat it with something else to really enjoy it. Adding foods like cheese, beans, peanut butter, eggs, sausages, etc with a hot chocolate beverage to your bread meal can make a world of difference in your weight gain journey. Again, you have to be consistent.

Pap (Akamu/Ogi)

Yeah, pap! I’m sure you’re surprised it made the list of weight gain foods. It’s a staple weekend breakfast in Nigerian homes for a reason (our ancestors hacked this weight gain thing a long time ago😉). Made from fermented corn and other nutritionally dense grains, spices and nuts, pap is great for weight gain in both adults and babies. It’s simple, light and easy to digest. 

Apart from its numerous health benefits, corn is also rich in vitamins, minerals and all the good stuff your body needs. Don’t take my word for it, check out those babies that take pap regularly and see how chubby they are. To enjoy it for breakfast, you can pair it with beans, bean cake or bean pudding, with milk and any sweetener of your choice. Trust me, this meal isn’t just filling, it also acts as a sedative and would put you to sleep just minutes after taking a bowl of it. 

Junk Food 

Gangsters of weight gain is what I like to call them. They are big on calories but have no nutritional value to offer your body save the fact that they’ll load you up with bad cholesterol and they do it so swiftly. I’m talking about the burger, pizza, fries, pies, sweets, chocolates, cakes, ice cream, milky doughnuts and all its relatives, potato crisps, sausages and its extended family, instant noodles, canned soups and stuff. 

There are a few good things about junk food, depending on how you look at it; they’re easily and readily available, there are lots of options to choose from, they’re probably cheaper than healthy meals and they taste sooooo good! Lol…. I’m not going to lie, I eat them too but I do so once in a while and with moderation. However, I don’t support this for weight gain because their adverse effects far outweigh their benefits but if you’re desperate for weight gain, you can help yourself to anyone you like and in less than 3 months of consistency (not guaranteed), you could be smiling or grimacing at the mirror. All the best!

Soda/Carbonated Drinks and Alcohol

These are close siblings with junk food and they have the same effect. While carbonated drinks may help you gain weight, they’re also directly implicated in a study on obesity and sugar intake. So, it is advisable to take them in moderation not minding the sweetness or the addictive nature of these drinks. 

In addition to this list of foods, you should try to incorporate other foods like dried fruits, oats, avocado, bananas, meat, fish, protein shakes, nuts, potatoes in your diet as they are also helpful in achieving healthy weight gain. 

Remember, the only magic to healthy weight gain is consistency. Once you’re consistent, you’re already on your way to “greatness.”

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