More often than not, one is likely to come across individuals struggling to lose weight.


The global frenzy to lose weight sometimes puts those wishing to put on some weight in the dark.

If you’re one of those keen on putting on some weight, here are six foods to consume religiously:



It’s no surprise that milk helps with weight gain because it is rich in protein.

Besides its high protein content, milk is also rich in calcium, which is essential for bone building.

Studies have shown that milk consumption potentially leads to greater mass gain than other protein sources.


Oily fish

Oily fish like salmon guarantee weight gain. These food types are highly rich in Omega 3 fatty acids.

Get this! A six-ounce (170-gram) fillet of salmon provides around 350 calories and four grams of omega-3 fats.



If you’re Nigerian, there’s a high tendency you’re tired of eating rice. This is because the average Nigerian consumes about 24.8kg of rice annually.

Rice, especially when combined with side foods rich in protein, increases the likelihood of weight gain.

To make rice consumption more interesting, trying new recipes and methods of cooking may help.

Rice is an easy go-to meal for putting on weight. However, caution must be taken as consuming extremely large amounts of rice may not be wise due to their potential arsenic and phytic acid content.



Avocado is an ideal fruit for those who want to put on weight.

One avocado provides around 322 calories, 29 grams of fat and 17 grams of fibre. This fruit is best enjoyed as a side dish in salads, and sandwiches.

Dark chocolate


Studies have found that dark chocolate aids in weight gain and healthy brain activity.

Dark chocolate containing a high level of cocoa is the ideal candidate for weight gain. Each 100-gram (3.5-ounce) bar has around 600 calories and is packed with micronutrients and health-promoting compounds, including fibre, magnesium and antioxidants.

Other dairy products

Whole eggs and cheese are dairy products that encourage weight gain.

Eggs are one of the healthiest muscle-building foods. They provide a great combination of high-quality proteins and healthy fats.

It’s also very important to eat the whole egg as almost all the beneficial nutrients in eggs are found in the yolk.

On the other hand, cheese can be combined with a lot of meals to be consumed.

Copyright 2024 TheCable. All rights reserved. This material, and other digital content on this website, may not be reproduced, published, broadcast, rewritten or redistributed in whole or in part without prior express written permission from TheCable.

Follow us on twitter @Thecablestyle