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Popular Diets for Weight Gain

Gaining weight is not always an easy task. It takes planning and discipline. Here is diet for you that you can follow to gain weight.

Weight Management By Meenakshi Chaudhary / Jul 10, 2013


Spinach has always been considered a healthy food and it has recently been proved in the labs too. A couple of years ago, researchers at Rutgers University showed that the phytoecdysteroids contained in spinach may increase muscle growth up to 20 percent. You’d need to eat 2 pounds of spinach per day to see the same benefits. Spinach can be consumed as a substitute for meat for vegetarian people who are on the run to gain muscles.

Whole Eggs

Starting your day with eggs can help you gain muscles and weight rapidly. Whole eggs provide great protein content at 6 to 8 grams per egg, and are also rich in vitamins, zinc, iron and calcium making them one of the best foods for weight gain


Pineapples are a tasty as well as a rich source of bromelein-a protein-digesting enzyme. It’s also been shown to reduce muscle inflammation, making it a great addition to your post-workout meal. Pineapple increases your intake of the muscle building food because of its tempting taste.

Chicken Breast

For every 100 grams of chicken, breast you consume  approximately  30 grams of protein with minimal fat. Chicken breasts are relatively inexpensive, easy to cook and can be served in many different styles, that's why it is one of the most recommended food to gain weight fast.


Sweet Potato

Sweet potatoes are rich source of carbohydrates which are an essential nutrient for your body, and they also help you put  on weight. Additionally, they're packed with vitamins and minerals to help you maintain normal blood sugar levels. Also your stomach feels full.

Cottage Cheese

Some might consider this a dessert, but it's also one of the best muscle-building foods you’ll find. Just one cup of cottage cheese can pack 28 grams of protein. And the snack is made up of a combination of fast and slow digestion proteins, so you can stave off hunger.


Almonds provide a good source of protein and fat, but it’s their vitamin E that is most beneficial to your muscles. The powerful antioxidant fights free radicals and helps you recover quicker from your workouts.

Chocolate Milk

In a study published in the International Journal of Sports Nutrition and Exercise Metabolism, chocolate milk was just as effective as sports drinks at increasing total exercise output, and delaying exhaustion. Although it seems too good to be true, but chocolate milk can help you build more muscles and gain weight.

Fibrous Vegetables

Add broccoli and other fibrous vegetables like asparagus, spinach, tomatoes, sweet corn, peppers, onions and leeks on your post workout diet. All you need to ensure is that you don't overcook your vegetables as it will decrease their vitamin and mineral content.


The human body is 70 percent water and the muscle tissue is around 75 percent water. Keeping the muscles hydrated will help increase strength and  energy levels plus will aid in proper digestion. Aim for about 0.6 ounces of water per pound of body weight. Hydration is an important part of building muscles and gaining weight, even more important than most of the foods.


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