You may be trying to gain weight because you are underweight, or because you want to increase your bulk. You can only gain weight if you increase your calorie intake, so focus on high-calorie foods to increase your calories without getting so full you can't eat your regular meals. Choose nutritious foods to help you gain weight, and before you change your diet, get your doctor's approval.
Nuts, Peanuts and Seeds
With about 160 to 200 calories in 1 oz., nuts, peanuts and seeds can help you gain weight quickly. Peanuts, almonds, pine nuts, pecans, walnuts, macadamia nuts, Brazil nuts, sunflower and pumpkin seeds are all high in healthy unsaturated fats, and they provide fiber, protein and vitamin E. Eat them raw or roasted as snacks; add them to salads; or eat them as spreads or dips, such as peanut butter or cashew butter.
Fats
Adding fat to your food can increase the calories and help you gain weight quickly, because fat provides 9 calories in 1 g, compared to 4 calories in 1 g of carbohydrates or protein. Add sesame or canola oil to your stir-fry, or brush some olive oil onto your meat or vegetables when you are grilling. Oil-based salad dressing are high in calories and an easy addition to your diet, and full-fat mayonnaise adds calories and texture to sandwiches. Butter is also high in calories and fat, but it is also high in saturated fat.
High-Calorie Beverages
It is easy to gain weight by adding a few high-calorie beverages into your day, since liquid calories are less filling than calories from solid foods. Try a commercial meal replacement or dietary supplement beverage as an addition, not a substitute, to your regular meals or snacks. Use protein shakes, which can come ready-to-drink or in powdered form. Increase the calories by mixing protein powder with milk or juice instead of water. You can make your own high-calorie shakes with milk or yogurt and fruit. Sugar and ice cream add calories, but do not provide many nutrients.
Dried Foods
Because of their low water content, dried foods are higher in calories and less filling than their fresh counterparts. You can gain weight quickly by snacking on dried foods, such as dried fruit, whole-grain pretzels or breakfast cereals. Potato and other snack chips are also high-calorie foods that can help you gain weight, but they may be high in sodium, which may raise your blood pressure, and trans fats, which may raise your low-density lipoprotein cholesterol levels.
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