Adequate protein intake is important for everyone, as it helps with muscle growth and maintenance. Some good sources include: Salmon Perreault L, et al. Overweight and obesity in adults: Health consequences. https://www.uptodate.com/contents/search. Accessed Feb. 15, 2023. Dried fruits contain fructose, which is a sugar in fruit. They are useful as a natural sweetener and a way of increasing the calorie content of meals. Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and fats for varied meals throughout the week. Rice can be a staple food for supporting frequent, smaller meals throughout the day.

Rapid weight gain or swelling in particular areas of the body ( edema) can be due to fluid retention.

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For example, people can sweeten cereals or oatmeal with dates, add dried apricots to yogurt, or blend dried fruits in a smoothie. Some dried fruits also work well in salads and certain cooked meals, such as tagines. Dark chocolate Jeremias-Martins E, et al. (2019). Does everyone who quit smoking gain weight? A real-world prospective cohort study. Try filling dates with nut butter, cream cheese, or cooked grains like rice or quinoa. Add one or two dates to smoothies, sauces, and dressings for a touch of sweetness. Summary You might even try sourdough bread made with whole-grain flour. For an added health benefit, the live good bacteria in sourdough bread may have health benefits, but additional research is needed in humans to confirm such an effect ( 21). Summary

Greek yogurt has a nutritional profile that includes a well-balanced mix of protein, carbs, and fat. Dried fruit contains lots of fiber and most of its vitamins and minerals remain intact when dried ( 19).

The following includes frequently asked questions on eating for weight gain. How many pounds should I gain in a week? Take creatine. The muscle-building supplement creatine monohydrate can help you gain a few pounds in muscle weight ( 37). Everyone’s body is unique and responds differently when trying to gain weight or build muscle. You could reach out to a doctor or registered dietitian if you’re interested in learning about ways to gain weight that meet your personal health goals. Which fruit is best for weight gain?