How to Gain Weight – A Dietitian’s Guide

For people looking to increase their weight, the art of doing so safely can be a frustrating and perplexing challenge. If you’re among the many people wondering how to gain weight, there are a number of strategic food choices that increase your weight and help build your lean muscle mass to support your overall health and well-being. 

If you're ready to take your weight gain journey to the next level, keep reading for some expert tips and tricks to help you get started.  

Underweight Defined

Being underweight is a condition in which a person's body weight is lower than what is considered healthy for their age, height, and sex. The most widely used indicator of underweight is the Body Mass Index (BMI), which is calculated by dividing your weight in kilograms by the square of your height in meters. 

A BMI below 18.5 is typically considered underweight. However, this may vary depending on factors such as age, sex, muscle mass, and body fat percentage.

Health Risks Associated with Being Underweight

Being underweight according to your BMI does not necessarily mean you are at risk for health issues. However, for some people, there are some health risks associated with having a lower-than-ideal body weight.  

One of the main concerns associated with being underweight is the potential need for more nutrients to fuel your body properly. When your body doesn’t receive all of the macronutrients (carbs, protein, and fats) and micronutrients (vitamins and minerals) it needs, it can lead to a wide range of health concerns.  

These may include feeling tired, getting sick more often, and brain fog. Moreover, being underweight can significantly impact your physical performance and endurance, making you more prone to injury and exercise-induced exhaustion during workouts.

How to Gain Weight 

Gaining weight doesn’t mean you give yourself permission to go hog wild with your favorite junk foods. Rapid weight gain through unhealthy habits such as overeating or binge eating can lead to a host of health problems. If you're looking for a way to gain weight safely, here are some tips to help you achieve your goals.  

Increase Your Caloric Intake 

One of the most critical things you can do to gain weight is to create a calorie surplus by eating more calories than what your body actually needs. Rather than relying on high-calorie, highly-processed junk foods, try and focus on calorie-dense and nutrient-dense whole foods. 

You may want to start by adding roughly 100 to 200 calories each day while tracking your weight to monitor the effects. You may find that you need to increase your calorie intake to an extra 300 to 500 calories per day to reach your weight goal. 

Focus on Protein 

Protein is a macronutrient that is essential for gaining weight and building muscle. The Recommended Dietary Allowance (RDA) for protein is between 0.8 grams of protein per kilogram of body weight. It’s always best to talk with your healthcare provider about your specific protein needs before changing your current eating habits. 

Protein-rich foods include meats, fish, tofu, eggs, legumes, nuts, and dairy products. If you’re finding it difficult to meet your protein needs through eating, you may consider a protein powder to add to your drinks.  

Garden of Life Raw Organic Unflavored Protein Powder has a smooth and silky texture that mixes well with a wide variety of foods and beverages. It’s made with organic peas, sprouted grains, seeds, and legumes and delivers 22 grams of plant-based protein with a complete profile of all the essential amino acids your body needs. 

Include Plenty of Carbohydrates

Carbohydrates give your body the energy to fuel your everyday tasks and tough workouts. If you’re trying to gain weight, you’ll want to ensure you eat plenty of carbs as they provide a readily available source of energy that can be stored as glycogen in the muscles and liver. This is especially important for people looking to build lean muscle mass and for those looking for the energy needed to crush an intense workout. 

Additionally, carbohydrates are often found in calorie-dense foods, which can help increase overall calorie intake and help promote weight gain. Healthy sources of carbohydrates may include whole-wheat bread and crackers, brown rice, quinoa, potatoes, sweet potatoes, and oatmeal. 

Incorporate Healthy Fats 

Incorporating healthy fats into your diet when trying to gain weight is important as they provide a concentrated source of calories. Additionally, healthy fats provide an array of health benefits as they are needed for cell functioning, hormone production, and the absorption of vitamins A, D, E, and K. 

Examples of healthy fats include nuts, seeds, nut butter, soybeans, cheese, avocados, olive oil, and fatty fish like salmon.  

Choose Nutrient-Dense Foods 

While it may be tempting to indulge in your favorite snacks like chips, ice cream, and cookies while trying to gain weight, this isn’t a healthy or sustainable plan.  

A healthier and better long-term plan would be to choose foods that are high in calories but also provide important nutrients like protein, carbohydrates, and healthy fats. Examples of nutrient-dense foods may include nuts, seeds, nut butter, avocados, dried fruits, olive oil, and full-fat dairy products.  

Eat More Frequently 

Rather than having 3 large meals, try eating smaller, more frequent meals throughout the day. This can prevent uncomfortable bloating and feeling too stuffed after eating a large meal.  

Additionally, frequent meals can help support muscle growth and repair, as your body constantly receives a steady supply of carbs and protein. Aim to eat every 3 to 4 hours while focusing on smaller, nutrient-dense foods.  

Save Your Drinks for After Your Meal 

Drinking any beverage before meals and snacks can fill your stomach and make it more difficult to eat enough calories to promote weight gain. While staying hydrated is important, you may consider saving your drinks for 30 minutes after you eat a meal or snack.  

Consider Strength Training 

Strength training is a great way to increase your muscle mass which can be a healthy and effective way to gain weight. To reap the benefits of strength training, you’ll want to aim for 2 to 3 times per week, focusing on compound exercises that target multiple muscle groups. Examples of strength training exercises may include squats, sit-ups, pushups, or lifting weights. 

In addition to enhancing your lean muscle mass, strength training may also help stimulate your appetite, which can increase your calorie intake during meals and snacks. 

While cardio can promote heart health, steer clear from intense cardio like running because it could burn too many calories and impede your weight gain goals. Instead, choose a less intense form of cardio like walking or yoga.  

Takeaway

How to gain weight safely requires a combination of healthy and mindful eating habits along with some form of strength training. You’ll want to slowly increase your calorie intake by focusing on healthy protein sources, carbohydrates, and fats. Additionally, you’ll want to try to eat more frequently and save your beverages for after your meals and snacks. 

With patience and an understanding of nutrition and food choices, you can reach your weight gain goals in a way that supports your overall health and well-being. As always, it’s best to consult your healthcare provider before significantly changing your diet or exercise routine. 

References: 

1. Zierle-Ghosh A, Jan A. Physiology, Body Mass Index. [Updated 2022 Sep 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK535456/  

2. Wu G. Dietary protein intake and human health. Food Funct. 2016 Mar;7(3):1251-65. doi: 10.1039/c5fo01530h. PMID: 26797090.  

3. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017 Aug 30;16(1):53. doi: 10.1186/s12937-017-0271-4. PMID: 28854932; PMCID: PMC5577766.