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Before answering the question "What are the best foods to gain weight fast and safe?", it is worth looking at the definition of weight gain.

What is weight gain?

Weight gain is categorically defined as an increase in body weight, contributing to an increase in muscle mass, fat deposits, or accumulation of excess body fluids. According to the drsafehands.com, being underweight is defined as having a body mass index (BMI) below 18.5. Result of a study shows that underweight people are associated with the risk of early death, and it is 2–3 times more common among girls and women, compared to men.

Best foods to gain weight fast and safe

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The very first recommended food listed by the verywellfit.com is the bagel. Bread and cereals, in general, are good sources of complex carbohydrates, such as starches and fibre that provide energy for your body. These are the types of carbs that are metabolized a little more slowly than simple carbs (like sugar)

Top your bagel with some nut butter (about 190 calories) and fruit spread (about 50 calories) and you'll have yourself a tasty, energy-packed mid-morning snack that totals 420–540 calories.

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Pasta is another calorie-dense source of carbs that provides an ideal base for any number of meals. Simply add the sauce and you're ready to go.

Two cups of cooked spaghetti have almost 400 calories. A cup of bolognese sauce adds no less than 160 calories. Sprinkle two tablespoons of parmesan cheese on top for another 45 calories, and you'll find yourself with no less than 600 calories in one meal.4

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Dried fruit

Give yourself a quick calorie boost by eating a handful or two of dried fruit. They have less volume than their fresh counterparts, so you can eat more in one go without feeling stuffed.

For example, one cup of raisins has around 400 calories compared to a full cup of fresh grapes, which has about 60 calories.4 Raisins are probably the most popular dried fruit, but you can also try dried berries, apricots, apples, cranberries, and even tropical fruits.

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Healthy Oils

Adding extra fat to your food is an easy way to add calories, but you want to be sure to choose the fats and oils that are good for you.

Olive oil is rich in healthy monounsaturated fats and can add calories and flavor to pasta, bread, or vegetables. Canola oil is a great source of omega-3 (alpha-linolenic acid or ALA) and monounsaturated fats, making it a terrific, all-purpose cooking oil.5 Walnut and grape seed oils are lighter in flavour and perfect for dressing salads.

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Avocados are rich in monounsaturated fatty acids. plus they have vitamin K, potassium, and fibre. One avocado has more than 200 calories, so it's a good way to add extra calories without sacrificing nutrition.4 Add avocado slices to your sandwiches or make guacamole to serve with baked tortilla chips. You can also add guacamole to soft shell tacos or burritos.

Putting on weight may be necessary for a person who is underweight. It may also be a measurable goal for someone who is aiming to build muscle. In general, consuming more calories than the body burns will result in weight gain. Hopefully, this article is helpful to you.
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