With so many people struggling to lose weight, it’s hard to believe there are people who would actually like to gain weight. Obesity, or just being overweight, affects two thirds of the population in the United States. But there are people who are underweight and are struggling to put on a few pounds. Being too thin can be just as bad as being too fat. If you’re looking for foods to gain weight, this article is for you.

8 Foods to Eat to Gain Weight

1. Rice

If you are looking for a quick way to gain weight that won’t cost you a fortune, rice meets both requirements. A hundred grams of rice will add about 130 calories to your daily diet. It’s very inexpensive to buy and quick to prepare. If you add it to some beans you will have a nice combination of carbohydrates and protein. White rice is gluten free and is vitamin rich with niacin and thiamin.

2. Granola

If you're looking for something that is filled with fiber, will give you plenty of energy, and packs a whopping 450 calories per cup, you may want to opt for granola for breakfast next time. Granola tastes great and you actually don’t have to save it just for breakfast. The crunchy texture, subtle sweetness and easy way to tuck it in a purse of pocket for an afternoon treat make it a perfect choice for foods to eat to gain weight. You can add milk to it for breakfast or pick up a granola bar for a snack.

3. Whole Milk and Soy Milk

Drinking a glass of milk is the perfect way to start increasing your calories. One cup of milk has 150 calories, and with 8 grams of protein it will provide you with extra energy. Lactose intolerant? Don’t worry, soy milk has fewer calories (about 130 per cup) but just as much protein. You can combine a nice glass of milk with something else or even just by itself it will give you a heathy beverage. Rather than a glass of soda which will quickly lead to a sugar high followed by a severe drop, the protein keeps your glucose level even.

4. Eggs

In many ways eggs are considered the perfect food: they can be cooked in several ways making them taste different each time; they have enough protein to give you energy; and they are a good way to start upping your calorie intake. Each egg has about 75 calories, 5 grams of fat, and 6 grams of protein. You can enjoy a filling omelet for breakfast, egg salad for lunch, and a rich quiche for dinner. If you have high cholesterol, you may have to limit the number of eggs you consume in a day.

5. Cheese

A 100 gram serving of cheese has about 400 calories. As if that wasn’t enough of a reason to add it in your list of foods to eat to gain weight, it has calcium, which most men and women need more and more as they get older. Another plus is there are so many different types of cheese,and you are bound to find one that fits your taste buds. You can also use it in many ways, from putting it between bread and grilling it, to adding a couple of different types to your homemade lasagna.

6. Nuts

Nuts are another good food to add to your regime as there're as many different types as there are ways to us them. They contain fat, nutrients, and plenty of fiber. You may want to opt for almonds or go for the more exotic macadamias with high levels of fat to keep you full longer. You can sprinkle nuts on your oatmeal or add them to your salads for extra crunch.

7. Red Meat

Red meat is one of the delicious foods to eat when you want to gain weight. You will get a combination of iron and protein and when you get a cut of meat that is nicely marbled, you will enjoy it while adding a good amount of extra calories that will help you pick up a few pounds. The best steaks to shop for include New York strip, rib eye, T-bone, and beef tenderloin.

8. Potatoes

When people who are overweight going on a diet, one of the first things they stay away from are carbohydrates, especially potatoes. It makes sense that if you are trying to gain weight you should add potatoes to your meal plan. Besides carbohydrates, potatoes have a good amount of vitamin C, protein, and fiber. Make sure you keep the skin on so you get all of the nutrition this food has to offer. Besides white potatoes, you can try red potatoes, sweet potatoes, and any of the newer versions, such as fingerlings and Yukon gold.

Tips for Gaining Weight

Simply knowing foods to eat to gain weight is not enough, you should also know how to plan your diet to help you get a desired result.

• Try setting up a regular time to eat every day. Many people who are thin eat all times of the day and night, which leads to not eating enough.
• When you first begin eating on a regular schedule, you may feel uncomfortable if you don’t feel hungry enough to eat. You will soon feel better eating at regular intervals.
• Make sure you stay hydrated by drinking plenty of water. Water provides a consistent flow for the nutrients to move through your body. You will also begin adding on a few pounds through water weight.