Food is the most important thing in weight gain process as it helps in weight gain and also supports other activities one is pursuing for weight gain like exercises etc. The correct ratio of foods in the diet for weight gain is Protein (50%), Carbohydrate (40%) and Fats (10%).
Protein: Protein required for muscle building is essential for gaining the weight. Protein rich diet including fish, chicken, dairy products, eggs, soybeans, turkey, ham, pork, lamb, protein supplements etc. will help in gaining the weight. About half of the calorie intake must be from the protein rich nutrients.
Carbohydrate: Carbohydrate is a great energy source in the diet. Carbohydrate rich diet including fruits like mango, grain, apple, banana, cherries, oranges, kiwi, avocado, peaches, apricots, plums, pineapple, grapefruit etc, grains like rice, wheat grain, whole wheat cracker, pastas, popcorn etc and vegetables like broccoli, onion, cabbage, French beans, sprouts, spinach, fresh or dried herbs, bell pepper, pumpkin etc.
Fats: Fats are also good source of energy in the body but not every fat is good for body. While selecting the fat good for body and weight gain, it is important to know about good fats. Fats good in this regard are found in Fish like mackerel, sardines, haring, salmon etc, cold compressed oil from olives, safflower, sunflower, walnuts, sesame, sprouted wheat, almonds etc, seeds like cashew nuts, sunflower seeds, almonds, pumpkin seeds etc and dairy products like butter and low fat milk. Hydrogenated vegetable and animal oils should be avoided.
Meal Replacements and Snacks in between meals will also help in quick weight gain.