How to Gain Weight: Foods to Choose and Habits to Form
Medically reviewed by Suzanne Fisher, RD
We hear a lot about losing weight, but what about when you want or need to gain weight? Many people also struggle with being underweight or below their ideal weight for their height. Being underweight can pose several health risks, including nutrient deficiencies, poor immunity, fatigue, and fertility issues, especially when they're severe.
This article discusses how to gain weight, whether to change your exercise routine, and how to include various energy-dense foods in a weight-promoting eating plan.
Alexander Spatari / Getty Images
How to Gain Weight Through Diet
Nutrition is essential to your health and weight goals, whether that means losing, gaining, or maintaining it. Nutrition for weight gain comes down to consuming more calories than you're burning off every day.
However, nutrition is also about nourishing your body. You could gain weight just by eating a ton of calories from junk food every day, but that wouldn't do anything to benefit your overall health. Not to mention that eating a nutrient-poor diet sets you up for a higher risk of obesity and related chronic diseases, like type 2 diabetes, heart disease, and certain cancers.
Instead, a diet pattern for weight gain should emphasize minimally processed, nutrient-dense foods. You can still include higher-calorie foods without relying on ultra-processed, fatty, and fried foods to optimize your energy intake.
Below are some of the best foods for supporting your weight gain goals.
Fruits
The following are examples of energy-dense fruits to incorporate into your regular eating pattern.
Avocado: Rich in healthy fats, avocados are a calorie-dense option, providing vitamins and minerals. Use them to make avocado toast or guacamole, add them to soups and salads, or spread them on wraps and sandwiches.
Dried fruits: Add calorie-dense and portable dried fruits like raisins, blueberries, and dates to snacks or meals.
Bananas: A convenient and calorie-dense fruit that also provides potassium.
Vegetables
Though vegetables are often associated with weight loss, certain vegetables, such as potatoes, can support your goal of increasing daily caloric input.
Potatoes: Whether baked or mashed, potatoes are a starchy vegetable that can contribute to calorie intake.
Sweet potatoes: A filling, nutrient-dense carbohydrate source that provides vitamins and fiber.
Grains
Similar to starchy vegetables, certain grains can add nutrient-dense calories to your meals without requiring too much volume.
Quinoa: A versatile whole grain that provides both carbohydrates and protein. Use quinoa in soups, salads, stir-fries, homemade veggie burger patties, or as a breakfast grain.
Whole grains: Choose whole grains and whole grain varieties of bread and pasta for added fiber and nutrients—for example, amaranth, barley, oats, brown rice, and millet.
Protein Foods
Make sure you include protein in your diet. There are various animal- and plant-based proteins to consider.
Nuts and nut butter: Almonds, peanuts, cashews, and nut butter are high in healthy fats and protein, providing many calories in small servings.
Salmon: Fatty fish like salmon are rich in omega-3 fatty acids and protein, contributing to overall health and weight gain.
Eggs: Eggs are a great source of protein, healthy fats, and various vitamins and minerals.
Legumes: Chickpeas, lentils, green peas, and black beans provide a good combination of protein and carbohydrates.
Soy: Tofu and tempeh are protein-rich, nutrient-dense, minimally processed soy foods you can add to stir-fries, soups, salads, and breakfast scrambles.
Dairy
Incorporating dairy can also support your weight gain goals. Examples of sources to try include:
Cheese: Full-fat cheese varieties are high in calories, protein, and calcium.
Greek yogurt: High in protein and rich in probiotics, Greek yogurt can be a nutritious and calorie-dense snack. Stir in other nutrient-rich ingredients, like chia seeds or oats and cinnamon.
Cottage cheese: High in protein and versatile, you can include cottage cheese in various dishes. Add berries and nuts or make it savory with herbs and veggies such as chives and bell peppers.
Other Energy-Dense Foods
You don't have to increase your calorie intake one food at a time. Foods like smoothies and trail mixes pack a punch when maximizing energy and nutrient needs.
Smoothies: Smoothies are an excellent vehicle for calories and nutrients. Include higher-calorie liquids, like full-fat fortified soy milk, and add cashew butter, ground flax seeds, and pitted dates.
Canned coconut milk: Include coconut milk when cooking foods like soups or curries or add it to smoothies for an extra calorie boost. Just note that it's high in saturated fat and should be consumed in moderation.
Vegetable oils: Add a small amount of flax or walnut oil to salads or use olive or avocado oil in cooking for an extra dose of healthy monounsaturated fats.
Trail mix: Create a customized trail mix with nuts, seeds, and dried fruits for a calorie-dense snack.
Dark chocolate: In moderation, dark chocolate can be a tasty way to add calories and antioxidants to your diet. Look for higher percentages, like 70–80% cacao, for the most nutritional benefit.
Related: Why Calorie Density Matters
What Helps You Gain Weight Quickly?
Increasing your total calorie intake is the best way to gain weight quickly. One common guideline is to aim for a surplus of 500–1,000 calories per day to gain weight at a moderate and sustainable rate. This could lead to a weight gain of about 1 or 2 pounds per week. Remember that these numbers are rough estimates, and individual needs may vary.
Here's a basic approach to determining your daily calorie needs for weight gain:
Calculate basal metabolic rate (BMR): Use an online BMR calculator to estimate the calories your body needs at rest.
Factor in physical activity: Multiply your BMR by an activity factor representing your daily physical activity level (sedentary, lightly active, moderately active, very active).
Add a caloric surplus: Add 500–1,000 calories to the calculated total to gain weight. This is the number of calories you should aim to consume each day.
Of course, boosting your calorie intake isn't the whole story. Considering the details of your overall diet to achieve long-term, sustainable changes to your weight is also important.
Here are a few ways you can encourage faster weight gain through your diet pattern:
Prioritize nutrient-dense foods: Choose nutrient-dense foods to ensure that essential vitamins and minerals accompany your weight gain. Include fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet.
Maintain balance: A balanced diet includes carbohydrates, proteins, and fats. This helps support overall health and provides the energy necessary for weight gain.
Eat regularly: Be consistent with your meals and include nutritious snacks to maintain a steady calorie intake throughout the day. For example, instead of eating three large meals daily, perhaps you can switch to five slightly smaller meals and three snacks.
Opt for larger portion sizes: Serve yourself more than you usually would, particularly with calorie-dense foods. If you're not hungry for it, don't stuff yourself, but also don't limit yourself if you're interested in eating more than usual in a sitting.
Use sauces and dressings: When you've put together your meal or snack, consider adding healthy toppings and sauces to enhance your meals' flavor and calorie content. Examples of this can include olive oil and vinegar, guacamole, hummus, or a yogurt-based dressing.
Reasons to Gain Weight
Weight is personal. There are several reasons you may want to gain weight. Some common reasons include:
To gain the recommended weight to support a healthy pregnancy
To recover from a restrictive eating disorder, such as anorexia nervosa
To support your mental health and improve self-confidence
To counteract the effects of chemotherapy or other medical-related reasons that make it hard to keep weight on
To improve hormonal imbalances or impaired fertility from being underweight
To support an athletic lifestyle
To help increase muscle mass and energy levels
How to Gain Weight and Muscle Mass
If your goal is to gain weight and increase your muscle mass, combining nutrition with intentional exercise is important.
Combine your dietary efforts with a structured strength or resistance training program. This can help promote muscle growth and ensure that the weight you gain is lean muscle mass. Strength training helps break down muscle fibers and repair and rebuild them stronger and larger over time.
Strength training equipment can include dumbbells, weight machines, kettlebells, resistance bands, and medicine balls. You can even use your body weight if you're just getting started or don't have equipment.
Examples of strength training exercises include:
Abdominal exercises
Bench press
Curls
Kettlebell swings
Leg lifts
Leg press
Shoulder press
Squats
Tricep extensions
Regularly engaging in a strength training regimen requires additional protein and calories in your diet plan. This ensures that you're getting enough to prevent weight loss and support new muscle growth. If you have questions about properly fueling your workouts for optimal muscle mass gain, working with a registered dietitian to devise a meal plan is helpful.
Related: Nutrition & Supplements for Post-Workout Muscle Recovery
Safety and Well-Being: Tips for Reaching Your Weight Gain Goal
Weight gain, just like weight loss, should be a gradual process. Anything that promises instant results isn't designed to set you up for long-term success or sustainability. When embarking on a weight gain journey, keep safety and well-being in mind with the following tips:
Consult a healthcare professional: Before making significant changes to your diet, consult a healthcare provider, like a registered dietitian. They can assess your individual health needs and provide personalized guidance.
Make gradual changes: Avoid making quick and drastic changes to your diet. Gradually increase your calorie intake to allow your body to adjust and minimize the risk of digestive issues.
Stay hydrated: Adequate hydration is crucial for overall health. Drink plenty of water throughout the day to support digestion and prevent dehydration.
Limit ultra-processed foods: Though increasing calorie intake is essential, avoid relying on unhealthy, ultra-processed foods that are high in saturated fats and sugars, which don't benefit your health. Instead, opt for whole, minimally processed foods that can help promote weight gain while supporting overall well-being.
Track your progress: Monitor your weight gain and adjust your diet and activity routines accordingly. If you're not gaining weight as expected, consult a healthcare provider to identify any underlying issues.
Summary
Gaining weight requires consuming more calories daily than you burn off through your daily activities. Having a plan in place is important to helping you achieve your goal. Healthy weight gain should emphasize nutrient-dense, minimally processed foods to benefit overall wellness. Eating more frequently, adding calorie-rich sauces and dips, strength training, and patience are critical to successful weight gain.
Read the original article on Verywell Health.
