See how to gain weight in a healthy way? What foods should you eat?

How to Gain Weight in a Healthy Way

Gaining weight can be just as challenging as losing it, especially when done with a focus on health and long-term well-being. Whether you're underweight due to a high metabolism, illness, or lifestyle, it's important to approach weight gain with a strategy that supports muscle growth, energy, and overall health—not just fat accumulation.

Eat More Calories Than You Burn

The first principle of healthy weight gain is to consume more calories than your body uses. Start by calculating your daily caloric needs based on your age, sex, activity level, and goals. Aim to add 300–500 calories per day above your maintenance level for gradual weight gain, or 700–1,000 calories for faster results.

Focus on Nutrient-Dense Foods

Rather than loading up on junk food, choose nutrient-rich foods that provide both calories and essential vitamins and minerals.

Healthy foods to help you gain weight include:

Whole Grains: Brown rice, oats, whole-wheat bread, and quinoa provide complex carbohydrates and energy.

Protein-Rich Foods: Chicken, turkey, eggs, Greek yogurt, cottage cheese, lentils, and beans support muscle growth and repair.

Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish like salmon are calorie-dense and heart-healthy.

Dairy: Full-fat milk, cheese, and yogurt offer protein and fat to help you increase calorie intake.

Starchy Vegetables: Potatoes, sweet potatoes, corn, and squash are high in carbs and calories.

Smoothies and Shakes: Homemade protein shakes made with fruits, nut butter, milk, and protein powder can add substantial calories.

Eat More Often and Increase Portion Sizes

Eating more frequently—five to six times a day—can make it easier to meet your calorie goals. Gradually increase your portion sizes and add snacks between meals.

Strength Training

To ensure the extra weight goes to muscle and not just fat, incorporate strength training into your routine. Lifting weights three to five times a week helps you gain lean muscle mass, which is healthier and more sustainable.

Final Tips

Avoid empty-calorie foods like soda, chips, and sweets. While they may help you gain weight quickly, they do little for your health.