How to Gain Weight

Reasons for being under weight


General reasons for being under weight can be as follows:-

  •     Inadequate feeding habits  Prolonged meal time gaps
  •   Poor selection of foods
  • Increased physical activity without increasing the food intake can lead to energy deficit, are a few of the major reasons for being underweight.

Clinical reasons for being under weight can be as follows:-

  •   Food mal-absorption due to prolonged illness
  •   Diseases such as tuberculosis, cancer etc
  • Hormonal imbalances (hyperthyroidism)
  •  Eating disorders such as anorexia nervosa or bulimia

How to gain a healthy weight

Fish, rich in Omega-3 Oil
Fish, rich in Omega-3 Oil

Objective of weight gain diet should be to bring back a advantageous weight/best body weight according to age, gender and height.

*      Balanced Diet. Include the right amount of protein, carbohydrates and fats in your diet. Eat more nuts and dairy products, protein are the solution for muscle building; this will help gain weight.

*      Exercise.  One must make an effort to maintain a toned up body, for this reason exercise is essential.

*      Watch Nutrition Value of Food. Select food with nutritional calories and increase intake of starchy foods like potatoes. Avoid junk food, the more junk food you eat, the more you deprive your body of healthy nutrients.

*      Increase Protein Intake. Protein intake should be more than 1g/lb of body weight in order to add long-term muscle gain. Proteins are the building block of muscle and your body will need it.

§  Fish as in salmon, cod, or tuna

§  Red meats as in lean ground beef and lean steaks

§  Turkey and chicken

§  Dairy products like milk, cottage cheese and low-fat yogurts

§  Legumes

§  Ham

§  Eggs

§  Pork

§  Tofu 

§  lamb

*      Increase Carbohydrates Intake

High Saturated Fat Foods
High Saturated Fat Foods

§  Oatmeal

§  Fruits

§  Whole grain cereal and bread

§  Pasta

§  Brown rice

§  Vegetables like corn, broccoli and green beans

§  Snacking on pretzels

§  Legumes like lima beans, kidney beans, soybeans and chick peas. 


*      Eat Healthy Fats. Fats are packed with calories; pick Unsaturated Fat over Saturated or Trans-Fat. Healthy fats, in foods like olive oil, fish, and nuts, are actually good for your health.


§  Olive oil

§  Almonds

§  Peanuts and peanut butter

§  Sunflower and safflower oils

§  Avocados and walnuts

*      Dietary SupplementsSupplements should be taken only in consultation with a qualified Nutritionist and only if required in case of nutrient deficiencies. Body requirement of supplements depends on what your body’s needs; the supplements that are usually associated with weight gain are usually carbohydrate-enriched.

*      Add Tropical Fruits in Your Diet.Fruits similar to mango, papaya, bananas, and pineapple are remarkable choices. These are full of natural sugars and can give you great energy. Adding in servings of fruit into your diet is a great step to gaining weight.

Foods for Weight Gain


*      Potato Chips. Potato chips, which are made out of potatoes fried in oil and sprinkled with salt.There are 153 calories in 1 single standard serving bag of Potato Chips.

*      Potatoes. Like most starches potatoes have a lot of carbohydrates. But despite high carbohydrate levels, potatoes have large amounts of important vitamins such as Vitamin C

*      Unprocessed Red Meat.  Red meat in traditional culinary terminology is meat which is red when raw. Red meat includes the meat of most adult mammals.

Trans Fats
Trans Fats

*      Junk Foods and Processed Foods. Food processing is the transformation of raw ingredients into food, or of food into other forms. These that are treated to preserve them, enhance their flavor or to change the texture of a food.

*      Refined Sugar.  Refined sugar is any type of sugar product that has gone through a process to enhance or refine the raw sugars obtained from sugarcane and other foods.

*      Refined Grains. These are the grains that have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life

Foods High saturated fat
Foods High saturated fat

*      Peanut Butter. Peanut butter is a food paste made primarily from ground dry roasted peanuts. Two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat – as much fat as in a Burger King hamburger

*      Dairy Products.  All fluid milk products and many foods made from milk are considered part of this food group. Whole fat milk, cheese, whole fat yogurt Noodles and pasta helps in gaining weight.

*      Egg Whole. Chicken eggs are the most common type of eggs that are used as a food source. There are 65 calories in 1 medium Egg (Whole) and there are 74 calories in 1 large Egg (Whole).


*      Nuts.  Calories in nuts are very high as up to 50% of the weight is oil. Oil contains more than twice the number of calories per gram compared to carbohydrates and protein. Nuts are rich source of protein, omega-3 fatty acids, and dietary fiber.

*      Tofu.  Tofu is a product made from soy milk curdled with a coagulant known as calcium sulfate, a natural mineral and magnesium chloride. One of good protein source other than meat is tofu.

Body Fat
Body Fat

*      Lamb Meat. Lamb meat comes from sheep that are less than 1 year old and is typically tenderer than meat from older sheep. It is rich in vitamins and minerals and has a full carbohydrates, protein, and fat.

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