What is the best thing to get to gain weight?

November 17, 2025 •

4 min read

According to Healthline, to gain weight successfully, you must consume more calories than you burn. So, what is the best thing to get to gain weight? The answer is not a single product, but a strategic combination of nutrient-dense foods, targeted exercises, and consistent habits designed to promote healthy mass gain, not just fat.

Quick Summary

This guide covers the most effective strategies for healthy weight gain, focusing on high-calorie, nutrient-dense foods and strength training. It explores meal planning, supplements, and lifestyle adjustments to build muscle mass safely and sustainably.

Key Points

Nutrient-Dense Foods: Focus on high-calorie, nutrient-rich options like nuts, red meat, avocados, and full-fat dairy to fuel healthy weight gain.
Calorie Surplus: To gain weight, consistently consume 300–1,000 more calories per day than your body burns, depending on your goal and pace.
Resistance Training: Pair a high-calorie diet with strength training exercises to ensure the weight gained is primarily muscle mass, not excess fat.
Strategic Supplementation: Use supplements like protein powder or mass gainers to fill calorie and protein gaps, but do not rely on them to replace whole foods.
Consistency is Key: Maintain a regular eating schedule of 3 meals and 2–3 snacks daily, and track your progress to stay motivated and on target.
Mindful Hydration: Drink fluids between meals instead of with them to avoid feeling full too quickly and to make more room for solid foods.

Prioritizing Nutrient-Dense, High-Calorie Foods

When the goal is to gain weight, increasing your calorie intake is the primary driver. However, simply eating more junk food can lead to unhealthy fat accumulation and other health issues. The best approach is to prioritize energy-dense, nutritious foods that provide a balance of protein, carbohydrates, and healthy fats.

The Cornerstone: Calorie Surplus

To achieve weight gain, you need to eat more calories than your body expends daily. For slow and steady gain, an increase of 300–500 calories per day is recommended, while a faster pace might involve a 700–1,000 calorie surplus. This can be achieved by adding the right types of food, rather than just increasing volume.

List of Top Weight Gain Foods

Nuts and Nut Butters: A handful of nuts or a couple of tablespoons of nut butter (like peanut or almond) can add hundreds of calories, healthy fats, and protein to your diet.
Whole Milk: A classic bulking food, whole milk provides a good balance of fat, carbs, and protein, plus it's rich in calcium.
Red Meats: Excellent for muscle building, red meats like steak and lamb provide protein and the amino acid leucine, which stimulates muscle protein synthesis.
Rice: A high-carb, calorie-dense staple that can be easily prepared in large quantities.
Avocados: Packed with healthy fats, vitamins, and minerals, a single large avocado contains over 300 calories.
Dried Fruit: Calorie-dense and rich in antioxidants, dried fruits like raisins and dates are great for snacking.
Full-Fat Yogurt and Cheese: Incorporating full-fat dairy adds significant calories, protein, and healthy fats.
Potatoes and Starchy Vegetables: Potatoes, sweet potatoes, and quinoa are excellent sources of complex carbohydrates that fuel workouts and replenish muscle glycogen stores.
Salmon and Oily Fish: Rich in high-quality protein and beneficial omega-3 fatty acids, salmon is a fantastic addition for healthy weight gain.

The Role of Strategic Exercise

While diet is crucial, pairing it with the right kind of exercise is essential for healthy weight gain, particularly for building muscle rather than just fat. This is achieved primarily through resistance or strength training.

Focusing on Resistance Training

Resistance training, such as weightlifting, stimulates muscle hypertrophy—the growth of muscle tissue. This ensures that the extra calories you consume are channeled into building lean body mass. Aim for two to three resistance training sessions per week, focusing on compound exercises that target multiple muscle groups.

Comparison Table: Healthy vs. Unhealthy Weight Gain Methods


Feature	Healthy Weight Gain	Unhealthy Weight Gain
Calorie Source	Primarily nutrient-dense, whole foods like nuts, whole milk, and lean meats.	High-sugar, processed junk foods, and excessive saturated fats.
Nutrient Profile	Balanced macros (protein, carbs, fats), vitamins, and minerals.	Poor nutritional value, high in empty calories.
Physical Activity	Strength training and moderate cardio to build muscle mass.	Minimal or no exercise, leading to fat gain.
Body Composition	Increased lean muscle mass with a controlled amount of fat.	Primarily increased body fat, especially visceral fat.
Health Impact	Improved strength, energy levels, and overall wellness.	Increased risk of diabetes, heart disease, and other chronic issues.
Sustainability	Gradual, long-term, and sustainable results.	Rapid, unsustainable gains often followed by health setbacks.

Using Supplements Strategically

Supplements can be a helpful tool for reaching calorie and macronutrient goals, but they should never replace a balanced diet. They are best used to bridge nutritional gaps or to add a quick calorie boost when needed.

Protein and Mass Gainer Supplements

For those who struggle to eat enough whole food calories, protein powders and mass gainers can be beneficial. Mass gainers are specifically designed to provide a high concentration of calories, protein, and carbohydrates in a single serving. For muscle recovery and growth, whey or casein protein powders can be added to shakes.

Meal Timing and Frequency

Eating frequently can make it easier to consume the necessary calories for weight gain, especially for individuals with smaller appetites. Aim for three meals and two to three snacks per day, incorporating nutrient-dense options at each sitting. Drinking high-calorie beverages like smoothies between meals can also help increase intake without feeling overly full.

Staying Consistent and Tracking Progress

Consistency is the most important factor for successful weight gain. This means consistently hitting your calorie targets, sticking to your meal plan, and following your exercise routine. Tracking your food intake with an app and monitoring your progress over several months can provide motivation and help you make necessary adjustments. Don't get discouraged by small fluctuations; healthy weight gain is a slow and steady process.

Conclusion

The best approach to answering "what is the best thing to get to gain weight?" is a holistic one that prioritizes nutrient-dense foods, consistent resistance training, and strategic supplementation. Focusing on high-calorie, wholesome foods like nuts, whole milk, and lean meats provides the building blocks for muscle growth. Combining this with a regular strength training program ensures the weight gained is lean mass, not just unhealthy fat. By adopting consistent eating habits, tracking progress, and using supplements wisely, you can achieve healthy, sustainable weight gain and improve your overall well-being. For a structured approach, consider consulting a healthcare provider or a registered dietitian.

Frequently Asked Questions

The fastest healthy way to gain weight involves a combination of a significant daily calorie surplus (around 700-1,000 extra calories), consuming nutrient-dense foods high in protein and carbohydrates, and engaging in consistent resistance training to build muscle mass.

Yes, weight gainer supplements can be safe and effective when used as a complement to a balanced diet and regular exercise. They are beneficial for individuals who struggle to consume enough calories and protein from whole foods alone. Prioritizing whole foods over supplements is always recommended.

For steady weight gain, aim for a daily surplus of 300–500 calories. For faster results, increase this to 700–1,000 extra calories per day. You can use an online calculator to estimate your baseline caloric needs.

Protein is essential for muscle growth and repair. When gaining weight, it is important to consume enough high-quality protein, such as that found in meats, fish, eggs, and dairy, especially when combined with strength training.

Yes, whole milk is an excellent beverage for weight gain. It provides a good balance of fat, carbs, and protein, and can be easily incorporated into smoothies or consumed on its own to boost calorie intake.

You don't need to avoid cardio entirely, but excessive cardio can burn too many calories and hinder weight gain. Focus more on resistance training, and limit cardio sessions to shorter, less frequent periods to maintain heart health without compromising your calorie surplus.

If you have a small appetite, try eating smaller, more frequent meals throughout the day (5-6 instead of 3 large ones). Incorporate high-calorie beverages like shakes and smoothies, and add calorie-dense toppings like nuts and cheese to your meals.