Full fat milk contains roughly 4% fat, which makes it an ideal choice for children under the age of two years who require the extra energy and kilojoules for growth and development. Full fat milk is also generally recommended for those struggling to gain weight or at risk of malnutrition.
Top Dairy Milk Options
Eat small, frequent meals to help build a healthy appetite. Plan for 3 meals and 2-3 snacks each day. Quick Snack ideas – crackers and cheese, yogurt and fruit, peanut butter toast, fruit and nut mixes, hard boiled eggs, tuna or egg salad on crackers.
Milk and dairy are likely to contribute to weight gain only if you drink too much. Still, an extra glass of milk — even whole milk — is usually a better choice than nutrient-poor choices like soda or alcohol. Like other nutrient-rich foods, milk can have a place in a diet aimed at healthy weight management.
Drinking milk at night increases the chances of weight gain as metabolizing and digesting the protein and milk fats take time. A glass of milk has around 120 calories, this is one of the reasons why you must avoid drinking milk at night as the calories don't get burnt easily and this leads to weight gain.
Best muscle-building foods include lean proteins (chicken, fish, eggs, paneer, lentils), complex carbs (brown rice, sweet potatoes, oats), and healthy fats (nuts, avocados, ghee). Aim for 1.6–2.2g protein per kg body weight daily combined with strength training for optimal muscle growth.
If milk consumption is the only dairy food in your diet, you don't need ] more than three or more glasses of whole milk each day, don't worry. You're doing just fine with what is necessary for maintaining strong, healthy bones despite all those myths out there.
Do
Create a calorie surplus – eat 300-500 extra calories daily for steady gain, or 700-1,000 for faster results. Focus on protein-rich foods – aim for high-quality sources like lean meats, eggs, and dairy. Add strength training – build muscle mass, not just fat. Eat frequently – 5-6 smaller meals throughout the day.
Avocado and egg sandwiches are a healthy breakfast option for weight gain. Avocados are calorie and nutrient-dense, rich in healthy fats, fibre, vitamins and minerals; multigrain bread contains cereals, which are a good source of carbohydrates; eggs are rich in proteins, good fats, calcium, and Vitamin D3.
Blend milk, fresh fruit, yoghurt, honey or sugar and ice cream into a smoothie or milkshake. You can use dairy free alternatives such as silken tofu or smooth nut butters. It will improve the protein content of homemade drinks. If you find the drinks too sweet, adding some natural yoghurt or cream cheese will help.
Milk has been used as a food to help gain weight or build muscle. Milk provides a good balance of protein, carbs, and fat and is a rich source of calcium, as well as other vitamins and minerals. For those trying to gain muscle, milk protein will provide both casein and whey protein.
Milk is the best choice for people who want to gain a healthy weight while building muscles. Milk contains all the necessary nutrients you need to keep you healthy. You can consume it every day. However, people with lactose intolerance or allergies to milk should avoid it to prevent uncomfortable conditions.
In general, your plan may include:
Understanding the 3-3-3 Rule
Specifically, the rule suggests: Three balanced meals per day. Three hours between each meal. Three hours of movement per week.
Bloating, or swelling due to a buildup of fluid in the tissues can cause weight gain. This may be due to menstruation, heart or kidney failure, preeclampsia, or medicines you take. A rapid weight gain may be a sign of dangerous fluid retention. If you quit smoking, you might gain weight.
High protein sources such as Greek yogurt, cottage cheese, and nuts improve muscle growth. Poultry, seafood, tofu, legumes, and lentils are also rich in protein. You can have any of these for dinner, or as a late-night snack before bed. Having one of these high-protein foods can also help you wake up in the morning.
Hot and cold milk both offer unique benefits: cold milk soothes acidity and keeps you full longer, while hot milk is easier to digest and may promote better sleep.
Almond Milk
According to studies, the presence of serotonin in the brain can help to initiate sleep. Healthy serotonin levels in our central nervous system often depend on the presence of tryptophan, which is naturally found in both cow's milk and almond milk.
For the most weight gain, go for whole milk or whole chocolate milk. They contain 149 and 211 calories per cup, respectively, according to the U.S. Department of Agriculture (USDA).
Grains: oats, rice, bread, pasta, and quinoa. Dairy: milk, cheese, kefir, and Greek yogurt. Fat and oil: almonds, walnuts, flaxseed, olive oil, and peanut oil or almond butter. Fruits: avocados, berries, apples, bananas, pears, oranges, grapes, etc.