People in today’s society are pretty conscious about their body image. Everyone is in a frenzy to lose weight and get in shape. But if you think a little more, you will realize that the obese are not the only ones who need to get back in healthy shape. There are people who are wafer thin and they need to gain weight to look their best! I know, we hardly talk about putting on a few kilos but for some people it is necessary.

Generally, people who appear to be underweight or really thin tend to have a fast metabolism and their bodies burn fat and carbs very quickly. Hence, it becomes a bit difficult for them to store fat and gain weight.

So what is the obvious solution? Eat more Food, you say? Yes, eating a bit more is required. But what is more essential is the quality of food which you intake.

Here are a few inexpensive and easily available options for you to gain weight, the right way:



Rice is very commonly consumed in our country. Not only is it inexpensive but it is also generously packed with energy. Every 100 grams of rice contains about 130 calories, therefore it is a good start. We all know how rice can be consumed with different things like curry, vegetables, or even with something as plain as curd. In addition, rice contains many essential vitamins, such as thiamine and niacin.


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First of all, Peanut butter is delicious and very easily available, so why not! There are 90 calories, 4 grams of protein and 3 grams of carbohydrates in 1 tablespoon of peanut butter. It also contains good amount of proteins and fats. Real peanut butter has folate, magnesium, vitamin E, and vitamin B3. You can get as creative as you like and use it as dips, toppings and spreads on sandwiches.


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What is the first thing people run away from when trying to lose weight? That’s right, carbohydrates – they run from carbohydrates. Hence, these are exactly what you need in your diet! The best choice would be potatoes. They contain plenty of healthy carbohydrates and proteins. Here is a tip – consume them with their skins on! That way, you lose no proteins and get some additional fiber. Sweet potatoes also contain healthy carbs which can help you put on weight.



Sorry for mentioning this so late! But eggs are great for weight gain with every 100g containing as much as 13g of protein. The yolk of an egg is packed with nutrients like zinc, iron, vitamins A, B and D, riboflavin, calcium, iron, phosphorous, lutein. So basically, eggs are the cheapest source for high quality nutrients. You also have plenty of cooking options for eggs. Having them for breakfast will give ample energy and keep you going all day.



This fruit is so commonly consumed and you can literally find it anywhere! One banana contains around 100 calories and good amounts of fiber. Potassium is yet another thing you will get from eating bananas. So add it in your milkshakes, or just have them sliced and drizzled with chocolate syrup!


These 5 foods can help you put on some weight in a natural way. However if you want faster results then you could opt for supplements. Supplements cannot replace a meal but they do contain lots of proteins and calories to boost your weight. But remember – unprocessed food is always the best choice and will provide long lasting results! There are also a couple of exercises you can do at the gym which can help you with this issue.



Written by Varnika Chauhan

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