top of page

04 Essential Tips for Healthy Weight Gain

Weight gain, 5 essential tips for healthy weight gain weightloss, protein powder, diet plan, diet check, nutrition
Credit: Shutterstock

The trend might be going for weight loss among a larger group of people, but there is also a silent thought about gaining some extra inches. A proper body mass or a standard weight based on your height, age and ailments if any decides how healthy you you.At the same time, a well built physique improves one’s overall personality and presentation. Many people feel under-confident due to their very slim bodies. Despite a lot of effort, they don’t gain weight as intended. It keeps giving them constant mental pressure. If you know someone dealing with such a problem, or if you are one of them, this article is for you. In this article, we will hint at healthy yet organic ways to put on some pounds you wish to.


Find the Cause

If, after having a good lifestyle and improved food habits, one is underweight or not able to reach their goal weight, then getting tested is a wise choice. Consult a physician and get checked. Sometimes underlying problems don’t allow you to put on those pounds. Through the tests, you can actually do things that your body needs.


A sudden drop in body weight is not always a good sign. There could be various reasons, like hyperthyroidism, viral infections, diabetes, celiac disease, and cancer.


Another way is to check your body mass index (BMI), which can show you if you have a healthy weight. The formula for BMI is weight divided by height in squares. 


Make healthy choices

Here are substitutes available in the market with great labels to gain weight, and some people try donuts, ice creams, and junk foods to gain some fat. These practices are not recommended as they may increase your weight faster, but in the long term, they will increase the risk of cholesterol, diabetes, cardiac problems, and other critical illnesses. Also they tend to make you feel dull and lethargic. Making the right dietary changes and lifestyle improvements may help you gain weight healthily.


Protein, carbohydrates, and healthy fats help in gaining weight and staying energetic. You can get them from dairy products, cereals, nuts, dried fruit, eggs, meat, and shakes. Food should be such that it can give you enough energy and a healthy body.

Health risks

Being underweight can be detrimental to one's health in both adults and children.


Later in age, there may be more health hazards associated with a low BMI. Being underweight can affect your immune system, increase your risk of infection, cause fertility issues, osteoporosis, and fractures.


Furthermore, people who are underweight may be more susceptible to dementia and sarcopenia, an age-related withering of the muscles.


It may also result in issues with growth and development in kids.


Healthy food habits to gain weight

 1. Increase energy-dense foods

Give importance to energy-dense foods more in daily diet. Some of the energy-dense foods that may help you gain weight are;

Nuts: almonds, walnuts, and peanuts

Dried fruit: raisins, dates, and others

Dairy: Milk, yogurt, cheese, and cream

Fats and oils: extra virgin olive oil, avocado oil, peanut oil

Grains: oats, brown rice, millet

Meat: Avoid red meat

Tubers: Potatoes, sweet potatoes, and yams

Energy-dense foods: dark chocolate, avocados, peanut butter, coconut milk, granola, and trail mix

2. Increase carbs and fat

Consume a lot of foods high in fat and carbohydrates if gaining weight is important to you. It is ideal to consume a lot of carbohydrates, fat, and protein with every meal. Eat three meals a day at the very least, and whenever you can, include an energy-dense snack.

3. Increase caloric intake

Eating more calories is the most crucial thing you can do to gain weight. For a diet chart, you can always speak with a dietitian, but you can also use a calorie calculator to see how many calories you should be consuming.

4. Increase protein intake

Proteins from food are essential for optimal growth, development, and human health. According to one 2020 study, increasing protein will increase lean muscle mass.

To develop skeletal and muscle growth and physical strength with minimal to intense physical activity, the recommended dietary allowance of protein is approximately 60 grams of protein per 60 kg of adult per day. Too much protein intake is also not recommended. Also, an initial increase in protein may cause bloating, stomach discomfort, and acne. However, if you stay active through daily exercise and physical activity along with protein intake, your body slowly gets adjusted, and you feel great.

Some of the high protein sources are meats, fish, eggs, dairy products, legumes, nuts, and lentils. Protein supplements like whey protein can also be useful. It is difficult for you to get enough protein only through food.

Higher protein intake demands an active day. However, protein may also reduce your hunger and appetite significantly, making it harder to get enough calories. Excess protein intake may also increase your risk of heart disease. 

It is always advisable to consult a doctor to see if increasing your protein intake would help you achieve your goal to gain weight safely.

Other tips to gain weight

Along with diet some other factors need to be taken care to gain goal weight faster.


  • Meal Frequency. Gradually start with 5 to 6 smaller meals during the day.

  • More nutrients. Choose foods and drinks that have a lot of nutrients as well as calories.


  • Top it off. Add extras to your dishes for more calories, such as cheese in casseroles or nut butter on whole-grain toast, mashed potatoes or soups.


  • Try smoothies and shakes. Replace soda or soft drinks with smoothies and milkshakes. A blend of high-calorie, nutritious ingredients in a smoothie or shake can help you.  


  • Drink enough water. A change in diet and diet plan may take time to adjust with your digestion. Also for all processing you need to drink 3 to 4 litre of water daily.


  • Exercise. Exercise helps stimulate your appetite. Try strength training, to  gain weight by building up muscles.

The best way to gain weight is to gain more muscle mass and subcutaneous fat, instead of gaining unhealthy belly fat. 

To maintain a healthy weight, focus on eating more nutrient-dense foods and, if possible, maintaining a healthy lifestyle, including exercising, getting enough sleep, and reducing stress.




bottom of page