Doctors usually recommend gaining weight to people who consistently weigh too little, which can cause a range of health problems. Bodybuilders and other athletes may also hope to gain weight by building muscle.


According to the Centers for Disease Control and Prevention (CDC)Trusted Source in 

A person who is underweight is likely to experience health issues, including:


infertility

developmental delays

a weakened immune system

osteoporosis

an increased risk of complication during surgery

malnutrition

While gaining weight can be a struggle, the following foods may help. They can also increase muscle and boost overall health.



Foods to gain weight quickly

The following nutrient-rich foods can help a person to gain weight safely and effectively.


1. Milk


Protein shakes can help people gain weight easily and are most effective if drunk shortly after a workout.

Milk offers a mix of fat, carbohydrates, and proteins.


It is also an excellent source of vitamins and minerals, including calcium.


The protein content of milk makes it a good choice for people trying to build muscle.


One studyTrusted Source found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based prod

A similar study involving women in resistance training showed improved results in those who drank milk following a workout.


For anyone looking to gain weight, milk can be added to the diet throughout the day.


2. Protein shakes


Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.


However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.


3. Rice


A cup of rice contains about 200 caloriesTrusted Source, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.


4. Red meat


Consuming red meat has been shown to help with building muscle and gaining weight.


Steak contains both 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.


While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts


5. Nuts and nut butter


Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.


Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.


6. Whole-grain breads


These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefit