15 Best Nigerian Foods for Weight Gain


15 Best Nigerian Foods for Weight Gain

You might reach a point where you want to gain weight, regardless of whether you've recently lost weight or are naturally thin. The best way to gain weight is to naturally increase your calorie intake and modify some of your habits to encourage more eating in your lifestyle.

Different people respond differently to weight gain and loss. For some people, putting on muscle or gaining weight can be as challenging as losing it. However, simply including a few particular foods in your diet can significantly impact your attempts to gain weight. 

Many people discuss weight loss when discussing healthy living. Gaining weight, however, might indicate health for some people.

Many people have trouble gaining weight, and one important factor that can have an impact on your weight is what you eat.

Would you like to learn about some of the Nigerian foods that can help you gain weight quickly?

Have you ever wondered what foods can help you gain weight? Perhaps you want to gain more weight but despite all the suggestions you keep choosing one foreign food or another?

In that case, this article is for you!

The list of Nigerian foods in this article can help you put on weight quickly. You can find the list below. But first, let's look at some potential causes of underweight before you learn that.


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Do you Really Need to Put on More Weight?

The majority of people who want to gain weight are typically underweight. Medically speaking, being underweight is defined as having a Body Mass Index (BMI) under 18 points.

You should be aware that even though some people are naturally very thin and not underweight, that does not necessarily indicate that they are unhealthy. On average, females are more likely than males to be underweight.


Possible Causes of Underweight

There are a number of reasons you might be underweight, some of which include:

Factors that are genetic or inherited.

Awful Metabolism.

Anorexia and other eating disorders.


Hepatobiliary or gastrointestinal issues.

Celiac disease.

Diabetes type 1.


Mental health issues such as depression.


Read: Food to Avoid During Pregnancy in Nigeria

List of Best Nigerian Foods for Weight Gain

15 Best Nigerian Foods for Weight Gain

1. Rice

2. Whole Eggs

3. Yams and Tubers

4. Beans

5. Dairy products

6. Nigerian Swallows

7. Avocados

8. Meat

9. Snacks

10. Yoghurt

11. Milk

12. Cheese

13. Banana

14. Bread

15. Other Nigerian Foods That You Can Consume to Gain Weight


1. Rice

In typical Nigerian households, rice is one of the most popular foods and is almost always consumed. In addition to being a well-liked and healthy food, rice is a wise choice if you want to put on more weight by eating Nigerian food because it is a great source of carbohydrates, which are crucial for weight gain.

There are between 190 and 200 calories, 43 grams of carbohydrates, and a negligible amount of fat in one cup of cooked rice, so you'll consume a lot of calories and carbohydrates overall. In turn, this will help you deal with feeling full quickly and also make you hungrier.

Fortunately, there are many ways to include rice in your meal. For example, you can mix it with some proteins and healthy fats, add it to pre-made meals and other protein-rich foods, or eat it alongside other protein- and vegetable-rich meals.

However, it is important to keep in mind that eating too much rice is not recommended because it is thought to contain arsenic and phytic acid, which may cause toxicity and reduce the absorption of zinc and iron, respectively.


2. Whole Eggs

One of the healthiest foods on the planet, eggs can help you gain weight and build muscle, among other things. As a result of the yolk, they also give the body more proteins and good fats, which are crucial for maintaining good health. Eggs are one of the foods you should never skip if you want to gain more weight because they are packed with nutrients. The good news is that they are also reasonably priced; in Nigeria, an egg costs anywhere from N30 to N100, depending on where you live. Eggs should definitely be a part of your meal plan if you haven't been eating them before.


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3. Yams and Tubers

Another common Nigerian food is yam, which has the advantage of being a great, healthy option for anyone looking to gain weight by eating Nigerian food.

The fact that yam contains a large amount of dietary fiber and carbohydrates, which are essential to the process of weight gain, makes it a fantastic food for weight gain.

Along with the aforementioned benefits, the dietary fiber in yams also lowers "Bad" Low-Density Lipoprotein (LDL) cholesterol while regulating blood sugar levels.

If you have yam tubers at home, regularly consume them to increase your weight!


4. Beans

Contrary to what most people believe, beans contain more protein than carbohydrates (although they are still higher in protein than many other foods). For those looking to eat more Nigerian foods in order to gain weight, beans are a fantastic option. Beans are a natural weight loss food in Nigeria, but they can also make you gain a few pounds.

You will put on more weight and develop stronger muscles thanks to the substantial amounts of protein and carbohydrates in beans.

Beyond helping you gain weight and build muscle, beans have other health benefits for your body, including lowering "bad" cholesterol, stabilizing blood sugar levels, preventing diabetes, lowering your risk of heart attack, stroke, and other cardiovascular issues, among others.

You should eat more beans going forward for all of the reasons listed above, and fortunately you can pair beans with a variety of Nigerian foods like bread, eggs, rice, etc.

 Read: 20 Best Slimming Coffee Brands in Nigeria

5. Dairy Products

Since the beginning of time, many people have used milk to gain more weight and build muscle, and it is still very effective today. Milk's high effectiveness is due to the substantial amounts of proteins, carbohydrates, and fats, calcium, vitamins, and minerals that it contains.

Increasing your milk intake is a great place to start if you want to start gaining muscle in addition to weight. It provides casein and whey proteins, both of which are essential for building muscle. Similar to this, some studies show that increasing your milk intake while weightlifting can help you build more muscle.

Because it can lead to a greater mass gain than other protein sources, milk is also regarded as a superior source of protein. Local fura da nunu, which is popular in Northern Nigeria and contains healthy, natural fat derived directly from the cow, is one example of a healthy milk you can purchase. You should avoid skimmed milk as well.

Pasteurized whole milk, full-fat yoghurt, and cheese are also excellent for weight gain. Tiger nut milk is a nutritious substitute for dairy products made from animals if you are lactose intolerant.

So, if you want to gain weight or develop your muscles, make sure to include milk in your diet and to drink it frequently. You may also have one or two glasses before or after working out.


6. Nigerian Swallows

Swallows are traditional Nigerian foods that are consumed with nutritious soups. Nigerian foods like swallows like akpu or fufu, amala, eba, and semolina can aid in weight gain. Pounded yam is another wholesome swallow.

Carbohydrates, which are crucial for weight gain, are abundant in pounded yam, as are calories. Therefore, you might choose to pound it and combine it with a delicious egusi soup, assorted meat, and an eye-catching chicken instead of eating regular yam every day. Your weight will quickly improve if you do this repeatedly.


7. Avocados

Avocados are great sources of healthy fats and, unlike other whole fruits, they contain a fair number of calories, making them a great food for weight gain.

A large avocado fruit typically has over 300 calories, 29 grams of fat, and 17 grams of fiber. In addition, they are rich in vitamins, minerals, and a number of other advantageous plant substances.

You can incorporate avocados into meals or serve them alongside other foods to help you gain weight.


8. Meat

It is widely accepted that eating more meat leads to weight gain, and for good reason. Protein and carbs are both abundant in meat. In order to gain weight in a healthy way, you need to consume enough protein. You can eat a variety of healthy meats to put on weight, including chicken, lean beef, turkey, suya, and even red meat. In order to make your diet healthier, include more meat and vegetables as well as cooking the meat properly.

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9. Snacks

Regular snacking is essential if you want to gain weight. You'll eat more calories if you frequently consume snacks. But rather than simply eating whatever you feel like, you should snack on healthy foods. Okpa, sausage rolls, bean cake (Akara), chin-chin, egg rolls, plantain chips, buns, peanut butter, and fish rolls are a few nutritious Nigerian foods that can aid in weight gain.


10. Yoghurt

Yogurt is a healthy snack for gaining weight. Yogurt consumption increases your body's calcium supply while also making you gain weight. No two yogurts are created equal. There is yogurt that is plain, low-fat, or fat-free. A 6-ounce serving of full-fat yogurt contains 100 calories, 6 grams of fat, 6 grams of protein, and 8 grams of carbohydrates, whereas a similar serving of nonfat yogurt contains 95 calories, 0 grams of fat, 10 grams of protein, and 13 grams of carbohydrates. It is advised to consume full-fat yoghurt for weight gain because it is a nutritious and practical snack. Check to see if the yogurt is full-fat the next time you go yogurt shopping.


11. Milk

In order to gain weight or build muscle, milk has been used for decades. Milk is a good source of calcium and offers the ideal ratio of proteins, carbohydrates, and fats. A cup of whole milk has 146 calories, 71 of which are from fat, in one serving.

Therefore, milk is a good source of protein if you're trying to gain muscle. You'll be surprised by how much weight you can put on when you combine lifting weights with milk consumption. If you're training, try having a glass or two as a snack, with a meal, or both before and after a workout.

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12. Cheese

Almost all dairy products, including byproducts, are high in protein and great for weight gain. Cheese is an excellent source of calories, calcium, fat, and protein. Full-fat cheeses are the best option for someone trying to gain weight.

Cheese from Nigeria, commonly referred to as wara, is a good option for a snack. The cheese can be eaten on its own or in combination with any food high in carbohydrates. It is typically boiled or fried. Give your next sandwich a flavor boost by heaping on the cheese.


13. Banana

Although there hasn't been any solid proof that eating bananas causes weight gain, the fruit's calorie content says a lot about it. Eating bananas is regarded as a traditional way to gain weight because bananas are high in calories. A banana measuring six inches long has roughly 90–95 calories. The best diet for weight gain may consist of bananas and milk. If you're interested in gaining weight, consider adding bananas to your milkshake.


14. Bread

Oh, bread. Nothing is better than sliced bread right now. If you consume too much bread, especially whole grain bread, you will put on weight. Complex carbohydrates and seeds found in whole grain breads can contribute to weight gain.

Consuming starchy foods like bread can promote weight gain and muscle growth. So here is the breakfast recipe that will help you gain the most weight: cheese sandwich, bacon, scrambled eggs, sausages, and a tall glass of milk. Certainly, a diet for weight gain can include bread and butter.

Any food can make you gain weight if you eat enough of it and consume more calories than you need for your daily activities. Consuming consistently more calories than you require is the key to gaining weight.


15. Other Nigerian Foods That Can Help You Gain Weight

Additionally, it has been demonstrated that the following Nigerian foods greatly facilitate weight gain:

Groundnuts (Peanuts), Cashew Nuts, and Tiger Nuts.

Fruits: Bananas, apples, dates, pineapples, mangoes, and dates.

Savory and sweet foods, such as cake, chocolate, and bread.

Additional foods like potatoes, squash, oats, and winter root vegetables.

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