Healthy Ways to Gain Weight

Are you looking for ways to gain weight because you’re naturally thin? In addition to other factors like inadequate nourishment or recovery from a disease, your genetic composition or rapid metabolism may cause you to appear exceedingly skinny. Just as important as determining why you are underweight is healthily achieving your goal weight.

This will help you achieve a healthier lifestyle by boosting your energy levels and enhancing your immune system. Eating nutritious foods, eating frequently, and exercising can all help you gain weight healthily, in addition to getting adequate sleep and lowering stress.

Introduction

Gaining weight can be challenging if you’re already thin. Gaining weight can be facilitated by consuming large amounts of foods that promote weight gain. Women can gain weight by eating a variety of meals, but they must first take care of their overall health. Everyone on Earth wants to have the perfect figure these days.

There are people of various sizes and shapes in this world who lead extremely contented and joyful lives. However, every part of the body needs fat. Being thin and underweight has some major negative consequences. Gaining weight can be facilitated by foods that encourage weight gain. Nowadays, it’s hard to avoid the temptation to aspire to the ideal figure.

This hunger is influenced by magazine models and gym-goers showing off their toned stomachs on social media.

People who appear thin on the outside yet have the same health problems as obese people are referred to as “skinny fat.” Increased cardiac problems, insulin resistance, and high cholesterol can all be attributed to the visceral fat surrounding the abdominal cavity. While filling oneself with junk food isn’t a good way to gain weight, there are plenty of other healthy methods to increase calorie intake that can boost weight gain while still offering nutritional benefits.

In addition to serious medical problems, there are numerous other reasons why someone might want to put on weight. Teens are always trying to get bigger, stronger bodies with wider shoulders.

Why am I unable to gain weight?

There are a number of reasons why people can’t put on weight. One of them may be your diet. You cannot gain weight if your caloric intake is less than your caloric expenditure. To gain a few kilograms, those who are physically active and wish to put on weight need to be careful to consume more calories than their body uses.

Eating habits can also be influenced by psychological variables like stress, anxiety, and depressive symptoms. Weight gain can be impacted by disorders like anorexia and bulimia nervosa.

In addition, you may be extremely thin due to your genes. Because they have a greater metabolism, some people are genetically predisposed to appear thinner. No matter how much they eat, those with strong metabolisms can’t gain much weight because they burn calories more quickly.

Gaining weight might be difficult for those with certain medical conditions, such as diabetes, thyroid abnormalities, and digestive problems. Certain drugs are associated with appetite suppression, which lowers caloric intake or increases metabolism.

Tips for safely gaining weight

Increase your total calorie consumption.

An underweight person may need to put on weight. For people who want to gain muscle, it could also be a quantifiable objective.

Weight gain occurs when the body takes in more calories than it burns off. Each person will need to consume a different number of calories to do this.

Many people, however, make incorrect projections of their daily calorie intake. In order to understand how to modify their diet to gain weight at a sufficient pace, individuals might want to monitor their daily caloric intake over two to three weeks.

Those who are attempting to put on weight should also be careful about the foods they eat. Consuming sugar-rich foods, for instance, is a simple way to consume more calories. It can, however, also raise a person’s risk of obesity, type 2 diabetes, and other chronic diseases.

Increase your consumption of protein.

Together with weight exercise, a diet rich in protein will promote muscle building.

The Food and Drug Administration (FDA) advises persons who require 2,000 calories per day to ingest 50 grams (g) of protein daily. Those who consume more or fewer than 2,000 calories per day will have different optimum protein intakes.

Include the following items in your diet that are high in protein:

• nuts
• Legumes
• Eggs.
• lean meats
• seafood, including fish
• Soy products

Start weight training.

At least twice a week, individuals should perform weight training that works all of their major muscle groups, according to the Physical Activity Guidelines for Americans. Weightlifting and 6resistance training are examples of weight training.

This will help you build and keep lean, muscular mass. A person must change up and advance their workouts by increasing the weight they lift or the number of repetitions, or sets, to continue acquiring lean body mass.

Effective muscle building can also be achieved with compound motions. These consist of weightlifting exercises that target multiple muscle groups, such as bench presses, Step-up, squats, and deadlifts.

Regular exercisers need to monitor their caloric intake to make sure their bodies are getting enough energy.

Consume more fiber-rich carbs and healthy fats.

The number of nutrients and calories in the diet can be increased by including foods high in fiber, carbs, and healthy fats in each meal.

These foods offer a vital supply of energy to sustain a consistent exercise schedule and promote muscular growth. Carbohydrates from entire foods, such as fruits, whole grains, and vegetables, are preferable to refined and processed ones, like sugar-sweetened items.

Seafood, avocados, almonds, and vegetable oils are among the foods that are rich in polyunsaturated as well as monounsaturated fats. Consuming less saturated and trans fats is also advised.

The Best Foods High in Calories for Gaining Weight

Rice

It is easy to find and include in a meal because it is a staple in everyone’s diet. Rice contains approximately 200 kcal per serving, which is a significant amount of carbohydrates. It can be consumed with other high-calorie foods to gain weight because it is a very satisfying food. The ideal choice for weight-gain foods is brown rice, as it also contains a bran and germ layer filled with nutrients.

A delicious tomato rice dish is provided below:

• In a hot pan, saute the preferred veggies, garlic, onions, and olive oil for a few minutes.
• Brown rice should be boiled for 25 to 30 minutes to absorb the liquid fully.
• Mix the cooked vegetables with rice and tomato, then sprinkle with coriander.

Dried Fruit

Apples, berries, and apricots are all easily dried and preserved for consumption. In addition to having more calories per gram, they also include vitamins and antioxidants that promote bodily wellness. Fruit is an excellent food for weight gain, as it is rich in energy after all the water has been removed.

Snacks are the greatest method to consume them. You can make homemade dried fruit  in the following ways:

• Remove the outermost layer of the bananas and slice them thinly.
• Pour water and lemon over the strawberries.
• The fruits should be baked at 145 °C for 4 to 12 hours.

Olive Oil

In moderation, some oils, such as olive oil, are necessary foods for weight gain. Healthy monounsaturated fats are abundant in it. Drizzled over bread, spaghetti, or veggies, it can also add flavor and calories. An olive oil gram contains 800 calories.

Here’s how to make your dip:

• Half a cup of extra virgin olive oil, lemon juice, garlic, parsley, rosemary, salt, and pepper should all be combined in a bowl.
• Garnish with Parmesan cheese and serve the sauce over toast.

Canola Oil

Canola oil is another healthy choice because it’s high in omega-3 and monounsaturated fats. It is the ideal all-purpose cooking oil because it is nearly tasteless.

The vinaigrette can be made with it:

• In a bowl, mix the garlic, liquid honey, cider vinegar or white wine vinegar, salt, and pepper.
• Add the canola seed oil and mix until a thin, steady stream forms.
• You may keep them in an airtight jar for up to two weeks or use them as a salad topping.

Nut Oils

Oils from grape seeds and walnuts have a milder flavor and are ideal for salad dressing. In addition to ellagitannins and other antioxidant-producing polyphenol chemicals, it is abundant in omega-3 fatty acids (ALA) and other unsaturated fatty acids.

Walnut oil can be used to make a delicious lentil salad:

• Vegetables, water, carrot, onion, and garlic should all be combined in a big saucepan.
• Bring to a boil. Add salt for seasoning and reduce the flame to a simmer.
• The lentils should be soft after 35 to 45 minutes of simmering under cover.
• Pour the mix into a cloth set over a vessel for drainage.
• Add a solution of Dijon mustard, vinegar, salt, onion, or garlic.

Avocado

This Mexican treat is a weight-gainer’s paradise and a key food for rapid weight gain. They provide high levels of fiber, potassium, and vitamin K in addition to monounsaturated fatty acids. With almost 200 calories per serving, avocados are a healthy way to up your calorie intake without compromising your nutritional value. This is a tasty and healthy breakfast option.

Below is a delicious recipe:

• Place a piece of avocado on top of the toast after adding oregano and black pepper.
• There will be an avocado on top of the boiled eggs as a bonus.
• One of the greatest foods to eat for weight gain is this combination.

Nuts

It’s right in front of you if you’re wondering what to eat to put on weight. Brazil nuts, cashews, walnuts, pecans, almonds, sunflower seeds, flax seeds, and pumpkin seeds are all very healthy nuts. They give your diet more nutritious calories because they include polyunsaturated fats.

A smart strategy to guarantee daily consumption is to eat them raw, roast them, or add items like powder and chopped pieces.

The following recipe can be used to create a trail mix of spicy and sweet nuts:

• Preheat the oven to 175°C (350°F).
• The almonds, cashews, and walnut halves should be placed in a big container. Add salt, cumin, cayenne, and black pepper and toss to coat.
• Heat the fatty substance, water, and sugar in a small pan over low heat until the butter melts. After cooking for one minute, switch off the heat. Slowly apply the butter mixture over the nut bowl.
• After preheating the oven, place the nuts on a sheet of parchment paper and roast them for ten minutes. Whisk the nuts until the warm syrup coats each one.

Granola

Nuts, seeds, honey, fruits, and healthy grains combine to create the perfect granola. Serve your granola for breakfast and keep it in an airtight jar. Granola is on our list of foods that cause weight gain since each of its components has health benefits.

It’s dried fruit, honey, and oats provide a rapid energy boost. Granola is regarded as an iron-rich food that helps your body fight against anemia symptoms and avoid recurrent headaches, erratic breathing, and exhaustion.

This recipe makes making granola at home very simple:

• Coconut flakes, chia seeds, honey, cinnamon, and smashed oats should all be combined in a pan with heated coconut oil.
• Preheat the oven to 350 degrees Fahrenheit and bake the ingredients for 20 minutes.
• For a nutritious granola breakfast, sprinkle it over milk.
• Granola supplies 20% of the daily need for vitamin E, making it an extremely nutrient-dense cereal for weight gain.

Dark Chocolate

The body benefits greatly from this pleasure. Antioxidants found in it promote better heart health. Antioxidants found in it promote better heart health. 98% of the complete RDI for manganese can be found in a 100-gram dark chocolate bar with 70–85% cocoa and with 11 g of fiber. Of the RDI, iron makes up 67%, magnesium 58%, and copper 89%.

600 calories and a small quantity of sugar are included in each of these nutrients. Because of this, dark chocolate is on our list of the best foods to gain weight and is best enjoyed as a snack in moderation.

Dark hot chocolate recipe:

• Heat half a glass of water and a cup of crumbled dark chocolate in a pan until they boil.
• Add one or two cups of milk.
• Bring to a temperature so that all of the chocolate is dissolved. As desired, add sugar.

Potatoes

In addition to being a high-calorie food that causes weight gain, they are a rich source of vitamin K.

Whether it’s baked French fries, wedges, or just the classic jacket potato, potatoes are the ultimate guilty pleasure.

Making jacket potatoes is simple and involves the following steps:

• Preheat the oven to 350 degrees Fahrenheit. Place all four big cooked potatoes on the top rack of the oven and sprinkle each with 2 tablespoons of olive oil.
• Preheat the oven to 300 degrees Fahrenheit and bake for 45 minutes after 20 minutes.
• Each potato should have its edges pressed, a cross cut made on top, and your favorite topping added.

Whole Grain Cereals

Because whole grains are low in saturated and trans fats, they offer numerous health advantages.

Together with the necessary carbohydrates, the unsaturated fats offer nutritious calories. A regular diet’s mainstays, such as wheat, barley, and oats, can help you gain weight healthily.

There are many ways to consume cereal. In addition to bread, they can be consumed as roti, pita, or soup.

• In a pot with boiling water, combine the grain, fruit, coconut oil, and cinnamon; then, boil.
• The grains will determine the cooking time. Add more water or milk replacement and stir until the desired consistency is reached.
• Move to a bowl and mix in fresh fruit and ground flax.

Weight Gaining Fruits

You can gain weight by eating a lot of calorie-dense fruits and controlling the body’s beneficial nutrients. Fruits that cause weight gain include the following:

Banana:

When you are at risk of gaining weight, bananas are a reasonable and healthy choice. Bananas are an excellent food for weight gain due to their high nutritional content and quantity of healthy calories and carbohydrates.

• 27 grams of carbohydrates
• 0.4 grams of fat ‍
• 105 calories
• Filipino: 13% of the DV
• One gram of protein
• 3 grams of fiber

Mango

One of the tasty and amazing calorie-dense foods that promotes healthy weight growth is the mango. Dietitians recommend this nutrient-dense, sweet fruit to help people gain weight.

• 3 grams of fiber
• 67 percent of the vitamin C
• 0.6 grams of fat
• 99 calories
• 1.4 grams of protein
• Folate: 18% of the daily value
• 25 grams of carbohydrates

Coconut meat:

A nutritious fruit, the coconut is thought to be the ideal food for rapid weight gain. It’s high in fat, calories, and healthy carbs.

• 2.5 grams of fiber
• 17 percent of the DV is Manganese.
• 9.4 grams of fat
• 99 calories
• One gram of protein
• 5% of the DV for selenium
• 4.3 grams of carbohydrates

Dates:

Dates are an important fruit that is enriched with high fiber, potassium, and magnesium. Tropical regions are home to these cylindrical fruits, which are excellent for gaining weight.

• 1.6 grams of fiber
• 3 percent of the DV for magnesium
• 0.1 grams of fat
• 66.5 calories
• 0.4 grams of protein
• Potassium: 4% of the daily value
• 18 grams of carbohydrates

An Effective Weight Gain Diet Plan

It’s essential to concentrate on a calorie-surplus, nutrient-dense diet if you want to gain weight healthily and effectively. For a diet plan to be effective, you must consume more calories than you burn off. Nuts, avocados, whole grains, and lean proteins are examples of foods that are high in calories and nutrients and can help you attain this.

Frequent calorie intake can also be increased by nibbling on foods high in energy, such as nut butters and dried fruits. A variety of carbs, proteins, and healthy fats should be included in your meals to support both general health and muscle growth.

Tips for Safely Gaining Weight

A calculated strategy that emphasizes eating more calories than you expend while keeping a healthy, nutrient-dense diet is necessary to gain weight safely.

Add nutrient-dense, high-calorie items like avocados, almonds, and dried fruits to your diet to increase your caloric intake. To increase your daily caloric intake without feeling uncomfortable or too full, think about eating smaller, more frequent meals throughout the day. You can encourage continuous weight growth over time by regularly consuming an excess of calories from healthful sources. But it’s crucial to be aware of typical errors that could impede your advancement.

Avoid these common mistakes.

It’s important to avoid traps when trying to gain weight because they might harm your health and make it more difficult to achieve your objectives.

• If you want to increase your caloric intake without sacrificing nutrition, concentrate on eating items high in nutrients, such as nuts, dried fruits, and full-fat dairy products.
• To guarantee an ongoing supply of calories and nutrients throughout the day, eat smaller, more frequent meals.
• Make sure you are consuming enough protein to aid in the development and repair of your muscles.

Conclusion

Healthy weight gain necessitates a calculated strategy that incorporates frequent strength exercise with nutrient-dense meals. To increase your caloric intake, include foods high in calories, such as Greek yogurt, whole grain bread, avocados, almonds, and dried fruits. To guarantee a steady calorie surplus, eat more often throughout the day and increase your portion sizes.

These dietary adjustments, when combined with a well-planned strength training program, can help you gain weight and safely develop lean muscle mass. It is always essential to speak with a healthcare provider or a qualified dietician if you have specific medical conditions or dietary limitations so that they may create a design that is personalized according to your needs and goals.

FAQs

Reference

• Kamble, M. (2025, April 10). 18 Healthy Foods to Gain Weight Fast & Safely. Truemeds. https://www.truemeds.in/blog/foods-to-gain-weight-fast
• Decathlon. (2019, December 16). 40 best weight gain foods that work, says dietitian. https://blog.decathlon.in/articles/ways-to-gain-weight-fast
• Cissn, R. M. M. (2023, May 31). The 18 best healthful foods to gain weight fast. Healthline. https://www.healthline.com/nutrition/18-foods-to-gain-weight