For some, gaining weight is as hard as losing it. If you're having a tough time adding pounds to your body, it's crucial to do so in a healthy and sustainable manner. This guide discusses nutrient-rich foods and techniques for healthy weight gain so that you're not only putting on weight but also ensuring you're maintaining overall health.

Weight gain is the intake of more calories than your body burns in a day. The calorie surplus supports muscle growth, increases bone density, and adds fat to your frame. However, the kind of weight you gain—whether it is muscle or fat—is determined by your diet and activity levels.

It includes genetic factors, age, hormones, health, and exercise routine that can significantly contribute to the gaining of weight quickly. The balance of nutrition combined with strength training is necessary to achieve desired outcomes.

How to Build a Calorie Surplus

For weight gain, you have to change your calorie intake:

Determine Your Baseline

Calculate the calories you would require to support your current weight.

Add Calories Gradually

Increase your daily calories by 500–1,000 calories at a time. This slow method allows for a steady, healthy weight gain.

Eat Nutrient-Dense Foods

Eliminate junk foods. Replace with calorie-dense, nutrient-dense foods for optimal health.

Foods That Help Gain Healthy Weight

1. Protein Smoothies

Protein smoothies are a convenient way to increase your calorie and protein intake.

- Blend banana, chocolate whey protein, and peanut butter with milk.

- Combine fresh berries, Greek yogurt, and vanilla whey protein.

- Use spinach, avocado, banana, and pineapple for a nutrient boost.

These shakes are customizable and pack a calorie punch, making them ideal for weight gain.

2. Dairy Milk

Milk is a perfectly balanced mixture of proteins, fats, and carbohydrates. Rich in calcium and vitamins, it is a staple food for decades, used to gain weight and develop muscles. Taking it regularly after exercise increases the growth of muscle.

3. Salmon and Oily Fish

Salmon is rich in high-quality protein and omega-3 fatty acids, which is a need for muscle repair and overall health. A single fillet gives about 155 calories and 22 grams of protein. Grill, bake, or poach salmon as a great addition to your dishes.

4. Protein Supplements

Whey protein supplements are very popular among athletes wishing to gain body mass. When used with strength training, they can help gain weight effectively. Choose products that contain whey, soy, or pea proteins.

5. Dried Fruits

Dried fruits, for example, contain raisins, dates, and apricots. They contain calories and full of fiber, antioxidants, and vitamins. Couple them with nuts or Greek yogurt for a snack that's highly calorie-rich.

6. Avocados

Avocados are rich in calories and filled with healthy fats called monounsaturated fats. One large avocado contains 365 calories and 30 grams of fat. Dip them in salads or guacamole.

7. Nuts and Nut Butter

Nuts like almonds and walnuts are rich in calories and healthy fats. Nut butter, such as peanut or almond butter, can be added to smoothies, oatmeal, or toast for an extra calorie boost.

8. Potatoes and Complex Carbohydrates

Potatoes, quinoa, oats, and other complex carbs provide sustained energy and essential nutrients. Roast sweet potatoes or make quinoa salads to incorporate these into your diet.

9. Cheese

The calorie-rich food item cheese can be combined with almost any food. One ounce of cheddar cheese contains 110 calories and 7 grams of protein. It is a good food for weight gain, but be sure not to overdo this, because too much saturated fat isn't good.

Tips for Gaining Weight

- Eat five or six small meals a day.

- Use calorie-dense add-ons such as olive oil, seeds, and dried fruit during meals.

- Hydration properly helps in digesting food items and absorbing their nutrients.

- Combine weight lifting with diet in order to increase muscle mass without gaining fat.

Weight gain is achieved by the right balance of calorie intake and nutrient-dense food choices. You can add these foods to your diet and incorporate practical tips into your plan for safe and effective weight gain. Always consult a healthcare professional or dietitian to tailor your plan to your specific needs. With persistence and the right approach, you can achieve the healthy weight gain you are aiming for.

In a world where colourful vitamin gummies line supermarket shelves and powders promise instant wellness, many people are left wondering: should I really rely on supplements, or is eating well enough? Experts say the answer isn’t as simple as choosing one over the other.

Why Natural Foods Come First

Dr. Hari Kishan Boorugu, Consultant Physician and Diabetologist at Yashoda Hospitals, Hyderabad, emphasizes that “whole, natural foods should always come first.” Fruits, vegetables, whole grains, nuts, seeds, fish, yogurt, and healthy oils are packed with vitamins, minerals, fibre, antioxidants, and other plant compounds that work together to support digestion, immunity, heart health, and gut microbiome balance. “Supplements can’t fully replicate the synergy of nutrients found in real foods,” he adds.

Supplements, including tablets, capsules, powders, and even gummies—are meant to fill specific gaps. They are particularly useful for people with diagnosed deficiencies, dietary restrictions, pregnancy-related needs, ageing-related bone health, or medical conditions that affect nutrient absorption. But Dr. Boorugu cautions that “self-prescribing or overusing supplements can lead to nutrient imbalances or even toxicity, especially with vitamins A, D, E, and K.”

The Truth About Gummies

Gummies have become popular for their taste and convenience. Yet, experts warn that they are not a substitute for a balanced diet. “Many gummies contain added sugar and inconsistent doses of nutrients,” Dr. Boorugu explains. They can support your nutrition, but only when used responsibly and under medical guidance.

Supplements As Support, Not Shortcuts

Ruchika Rajbans, Founder & CEO of Arechar Group and creator of Vitagoli, says people often ask her, “Do I really need supplements? Isn’t eating well enough?” Her answer: ideally, yes—food should cover your nutritional needs—but real life often interferes. Stress, lack of sleep, overworking, and hormonal changes can affect how well your body absorbs nutrients.

“Supplements are gap fillers, not meal replacements,” Ruchika explains. “Whether in gummies, tablets, or powders, what matters is the quality of the ingredients and whether there’s evidence backing their benefits.” She adds that wellness isn’t about chasing trends or formats; it’s about understanding your body, reading labels carefully, and making informed choices.

Experts agree that balance is key. Prioritize a varied, nutrient-rich diet, maintain a healthy lifestyle, and use supplements only when necessary, preferably with medical guidance. Real nutrition starts on your plate—not in a capsule or gummy.

If you scroll through TikTok or Instagram these days, chances are you have come across videos of people blending oats with water or juice and calling the drink “oatzempic”.

The term is clearly inspired by Ozempic, a prescription drug mainly used to treat type 2 diabetes and known for reducing appetite. Clips featuring the oat-based drink often promise quick weight loss, long-lasting fullness, and a “natural substitute” for medication. But does oatzempic have any scientific backing? In short, no. Here’s a closer look at why.

What Is Oatzempic?

There is no fixed formula for oatzempic. Most videos show people blending one or two tablespoons of rolled oats with a glass of water. Some add lemon or lime juice, cinnamon, or soak the oats beforehand. Oats are high in beta-glucan, a form of soluble fibre that turns gel-like when mixed with liquid. The idea is that drinking this mixture will help you feel full and curb hunger.

Many TikTok creators suggest replacing breakfast with oatzempic. Others recommend drinking it mid-afternoon to avoid overeating later.

Oatzempic: What Happens When You Drink It?

As per The Independent, many people online say they feel fuller after drinking oatzempic, which makes sense. Oats contain beta-glucan, a soluble fibre that forms a thick gel in the digestive tract. This slows digestion and can increase feelings of fullness. Strong evidence shows that diets rich in viscous soluble fibre, such as that found in oats, can modestly improve appetite control, blunt blood sugar spikes after meals, and support healthier cholesterol levels.

That said, oats are not unique in this respect. Foods like apples, citrus fruits, flaxseeds, barley, psyllium husk, and legumes such as beans and lentils also contain soluble fibres that behave in a similar way in the gut, promoting fullness and overall health. So yes, oats can help you feel satisfied. But feeling full alone does not equal lasting or meaningful weight loss.

Sustainable weight management depends on balanced eating and regular physical activity, not just appetite suppression.

Has Oatzempic Actually Been Studied For Weight Loss?

No. There are no clinical studies examining the “oatzempic drink” for weight loss, appetite regulation, or long-term health effects. There is no agreed recipe, no standard quantity, and no research following its use over time.

If someone loses weight while drinking it, it is difficult to know whether that change is due to oatzempic itself, reduced calorie intake overall, or other lifestyle adjustments happening at the same time.

Oatzempic: Are There Downsides To Consider?

For most people, drinking small amounts of oatzempic is unlikely to be harmful. Still, there are a few points worth keeping in mind:

• It is not a complete meal. Oatzempic lacks adequate protein, healthy fats, and several essential nutrients. Regularly replacing meals with it could lead to nutrient deficiencies or under-eating
• Increasing fibre too quickly can cause discomfort. People who are not used to high-fibre diets may experience bloating or digestive issues, particularly if they are not drinking enough fluids
• The name itself can be misleading. Calling it “oatzempic” encourages comparisons with a prescription drug, which may wrongly suggest it has similar effects
• It may delay proper care. Relying on a viral drink instead of seeking evidence-based nutrition or medical advice could stop people from getting the support they actually need.

Frozen pizza, ready-made meals, instant noodles, and many packaged breads are often cited as examples of what are known as ultra-processed foods. These are products made with long ingredient lists, chemical additives, and very little in the way of whole or natural foods.

In recent years, ultra-processed foods, often shortened to UPFs, have drawn growing attention. Data from the Centers for Disease Control and Prevention (CDC) shows that between 2021 and 2023, about 53 percent of the average adult’s daily calorie intake came from ultra-processed foods. Among children aged 18 and under, that number was even higher at 61.9 percent.

That said, experts stress that not all ultra-processed foods are the same. Some options are clearly better than others. By taking a closer look at ingredient lists and watching for additives, preservatives, fillers, and artificial components, it is possible to either avoid these foods altogether or choose versions that contain fewer questionable ingredients.

It also helps to understand that food processing exists on a spectrum. The aim is to choose the least processed version available. In some cases, that means foods with just one or two basic ingredients. In others, it may still mean an ultra-processed product, but one with less salt, sugar, artificial additives, and unnecessary extras than the standard option.

The Washington Post got in touch with health experts and below are common red flags to look for, along with healthier choices in each category.

Ultra-Processed Foods: What To Avoid And What To Pick

1. Sliced bread

Look for breads labelled “whole grain” or “100 percent whole grain,” advises Kelly Springer, a registered dietitian and founder of Kelly’s Choice, a nutrition company based in Skaneateles, New York.

Whole grains contain three key parts: bran, germ, and endosperm. Many ultra-processed breads use flour made only from the endosperm, which strips away much of the fibre and nutrients found in the bran and germ.

Red flags:

White flour as the first ingredient: This suggests the bread is made from refined grains with most nutrients removed.

Additives such as azodicarbonamide, calcium propionate, and potassium sorbate: A long list of unfamiliar additives is a warning sign. Compare that to simpler ingredients like whole wheat, salt, yeast, seeds, and vinegar.

Emulsifiers, preservatives, and dough conditioners: These are used to soften bread, extend shelf life, and improve appearance. Watch for ingredients like mono- and di-glycerides, sodium stearoyl lactylate, and butylated hydroxyanisole (BHA). “In general, fewer ingredients are better, especially if you can pronounce them,” said Beth Czerwony, a registered dietitian with the Cleveland Clinic’s Center for Human Nutrition.

Healthier options:

• Dave’s Killer Bread: Made with whole grains, seeds, and organic ingredients, this bread is high in protein and free from artificial additives. “This is the bread we buy at home for our kids,” Springer said.
• Food for Life Ezekiel Bread: Produced from organic, whole grains and legumes, this bread uses sprouted grains, which are soaked until they begin to germinate. Springer said this process makes the bread easier to digest and suitable for some people with mild gluten sensitivity.
• Beckmann’s Whole Wheat Sourdough Bread: Contains a short list of ingredients including whole wheat flour, water, sea salt, barley malt, and vitamin C.
• Alvarado St. Bakery: Uses organic, sprouted whole grains such as wheat berries, oats, barley, and millet in its breads.

2. Chicken nuggets

Chicken nuggets often come with long ingredient lists because they include breading, flour, and common seasonings like garlic, onion powder, paprika, and salt. Still, unfamiliar ingredients are a sign the product may be heavily processed.

Red flags:

• “White chicken meat”: This term can mean a mix of chicken parts beyond breast meat, including ground tissue and connective material. Look for nuggets that list “chicken breast” or “whole breast meat.”
• Fillers: Ingredients like wheat gluten and textured soy protein are sometimes added so manufacturers can use less meat.
• Chemical additives: Preservatives, emulsifiers, stabilisers, and fast-acting leavening agents are common. These may include propylene glycol, pyrophosphate, calcium phosphate, and sodium phosphate.
• High sodium: Foods with 20 percent or more of the daily sodium value per serving are considered high in salt.

Healthier options:

• Bell & Evans Chicken Breast Nuggets: Made with chicken breast and a limited number of simple seasonings.
• Tyson Naturals Gluten Free Breaded Chicken Breast Nuggets: These use ingredients like yellow corn flour and brown rice flour and contain no artificial additives.
• Kidfresh White Meat Chicken Nuggets: Include pureed vegetables such as cauliflower and onions and are lower in sodium than many alternatives.
• Just Bare Lightly Breaded Chicken Breast Bites: Made with basic ingredients including spices, egg whites, salt, and breading.

3. Peanut butter

Many popular peanut butter brands contain added ingredients to improve texture and shelf life, including sugar, hydrogenated oils, and emulsifiers. These additions can push peanut butter into ultra-processed territory.

Red flags:

Palm oil or hydrogenated vegetable oils: Oils like cottonseed, soybean, or rapeseed are often added to prevent separation. Products with these oils may be labelled “no stir” or called “peanut butter spread.”

• Mono- and di-glycerides: These emulsifiers help keep oil from separating and extend shelf life.
• Added sugars: Some brands include a teaspoon of sugar or more per serving.

Healthier options:

These products contain only peanuts, or peanuts and salt:

• Smucker’s All Natural Peanut Butter
• Trader Joe’s Creamy Peanut Butter Unsalted
• Santa Cruz Organic Creamy Dark Roasted Peanut Butter
• Target’s Good & Gather Organic Stir Peanut Butter
• Kirkland Signature Organic Peanut Butter

4. Greek yogurt

Greek yogurt is highly nutritious and rich in protein, minerals, and probiotics that support gut health.

Ideally, yogurt should contain just milk and live cultures, with cream included in some cases. Any sweetness or toppings can be added at home. Stephen Devries, an adjunct associate professor at Harvard T.H. Chan School of Public Health, notes that even added honey at home is usually less than what’s found in flavoured yogurts.

Red flags:

Added sugars: Ingredients like cane sugar, corn syrup, brown sugar, honey, and fruit juice concentrates can turn yogurt into a dessert.

• Artificial sweeteners: Products marketed as “no added sugar” may contain sucralose, stevia, Ace-K, or aspartame. Devries warns these can affect gut and metabolic health.
• Thickeners and stabilisers: Gelatin, corn starch, guar gum, and tricalcium citrate are often added for texture.
• Preservatives: Sodium benzoate and potassium sorbate are commonly used to extend shelf life.

Healthier options:

These plain yogurts contain no additives. Fat content varies by milk choice and does not affect processing level.

• Fage Total Plain Greek Yogurt
• Chobani Greek Yogurt Plain
• Target’s Good & Gather Greek Plain Yogurt
• Walmart’s Great Value Greek Plain Yogurt
• Stonyfield Organic Plain Greek Yogurt

5. Cold cuts

Cold cuts such as turkey, ham, and salami are staples in many lunches, but many are heavily processed.

Freshly sliced meat from the deli counter usually has the shortest ingredient list. Springer suggests asking deli staff which option contains the fewest additives.

If possible, choose sliced turkey, chicken, or roast beef. These are generally less processed and lower in sodium than meats like ham, salami, and bologna, which are often made from mechanically separated meat that is reshaped and sliced.

Red flags:

• Fillers and binders: Ingredients such as carrageenan, cellulose, maltodextrin, and corn syrup solids are used to improve texture and shelf life.
• Sodium nitrite or potassium nitrate: These preservatives are linked to cancer risk. Look for low-sodium options without added nitrates or nitrites.

Healthier options:

• Wegmans Just Turkey Turkey Breast: Contains only turkey breast.
• Applegate sliced turkey, chicken, and roast beef: Made with simple seasonings like salt, pepper, and rosemary extract, with no artificial ingredients or added nitrates.
• True Story Oven Roasted Turkey Breasts: Includes organic turkey, water, salt, and vinegar and is free from nitrates and nitrites.