How to gain weight?

Maintaining a normal and healthy body is very important to lead a healthy and happy life. It lowers the risk of heart diseases, hypertension ,kidney disease, diabetes, and stroke.

For some people gaining weight is difficult just like losing weight. However, by following a healthy diet plan and some lifestyle changes you can easily gain weight.

How to gain weight

What does the word underweight mean?

If a person’s BMI is less than 18.5 then the person is considered as underweight.

BMI is the body mass index that assesses a person’s health status by using his height or weight.

BMI Health Status
Less than 18.5 Underweight
Between 18.5 and 24.9 Normal
Between 25 and 29.9 Overweight
Between 30 and 39.9 Obese

Health consequences of being underweight

In the medical world, obesity is greatly focused. But what about the severe consequences of being underweight. Some consequences include

  • Malnutrition, some vitamin, and nutrients deficiencies
  • Anemia
  • Osteoporosis
  • Fertility issues owing to disturbed menstrual cycle
  • Decline in immunity
  • Increased complications risk
  • Delay in growth especially in children
  • Developmental delays

Causes of weight loss

There are many conditions in which unhealthy weight loss occurs. Unexplained weight loss can be the indicator of any serious medical disorder.

Muscle loss

  • Muscle wasting can lead to weight loss. Muscle squandering can prompt startling weight reduction. The significant manifestation is muscle shortcoming. One of your appendages may even look littler than the other.

  • Your body is made of fat mass and fat-free mass, which incorporates muscle, bone, and water. In the event that you lose muscle, you’ll get a more fit body.

  • This can occur in the event that you don’t utilize muscles for some time. It’s generally normal in individuals who don’t work out, or are disabled. Diet and exercise can help to recover muscle loss.

  • Muscle loss can occur due to aging, burns, osteoarthritis, osteoporosis, nerve damage, and rheumatoid arthritis.


It is the condition in which thyroid glands in the body become overactive and produces thyroid hormone in a larger amount. When too much thyroid hormone is produced in the body it burns calories very quickly and can cause unintentional weight loss.


sm can occur due to eating large amounts of iodine, consuming too much thyroid containing medicines, and Graves disease.


Type 1 diabetes can cause unintentional weight loss. In type 1 diabetes, immune system cells attack insulin-secreting cells in the pancreas. In this situation insulin is not produced in the body and glucose remains unutilized. This unutilized glucose is excreted by kidneys via urine and calories also

losses through urine.


Depression and stress can also be the major reason for unintentional weight loss. Depression reduces appetite as a result weight loss occurs. But the situation may vary from person to person because in some persons depression may increase appetite.

Psychotherapy and antidepressants are used to treat depression.

Rheumatoid Arthritis

It is an autoimmune disorder that causes inflammation of the joints. These inflammatory processes can boost up the metabolism of the body and can cause overall weight loss.

Rheumatoid arthritis may be due to aging, hormonal changes in the body, smoking, and several other factors.

Inflammatory bowel disease

IBD includes disorders of the digestive tract. It comprises of ulcerative colitis and Crohn’s disease. If this disease affects ghrelin and leptin. Ghrelin is the hunger hormone while leptin is the satiety hormone. IBD decreases appetite and increases weight loss.


Cancer causes severe and rapid weight loss. In the lungs, stomach, or pancreatic cancer weight loss of 10 pounds or more usually occurs.


It is a disease of the lungs that occurs by Mycobacterium Tuberculosis bacteria. An antibiotic course of 6 to 9 months is followed to treat tuberculosis. Weight loss is a major symptom of tuberculosis.

Chronic obstructive pulmonary disease

It includes a group of diseases that affect the lungs. The most common are chronic bronchitis and emphysema. In this disease, difficulty in breathing occurs that consumes a lot of calories and causes weight loss.

Other chronic diseases that cause weight loss are HIV, Congestive heart failure, Addison’s disease, and endocarditis.

Steps to follow for weight gain

Eat plenty of proteins

Proteins are a building block of muscles. So, proteins play an important role in gaining muscular weight as compared to fat weight.

For weight gain consume 0.7 to 1 gram protein per pound of body weight per day.

A high protein diet includes nuts, peanuts, eggs, lean meat, fish, and poultry.

Homemade protein smoothies

Protein smoothies can be very nutritious and are very important to gain weight. Like

Add energy-dense foods in your diet

List of some energy-dense foods are

Nuts Peanuts, almonds
Dried fruits Dates, Raisins, and prunes
Fats and oils Avocado oil and olive oil
High-fat dairy Whole milk, cream, and cheese
Grains Oats and brown rice
Meat Chicken beef and lamb
Tubers Sweet potatoes, potatoes, and yam

Home remedies for weight gain

Dry dates and milkshake

How to gain weight

Dry dates and milk are very good for weight gain. This shake is a very good source of protein, vitamins, minerals, energy, and calories.

Dry dates contains vitamin A, C, E, K, B6, B12, thiamine, and niacin.

Use peanut butter daily

How to gain weight
Peanuts are very effective for weight gain as they contain proteins and multivitamins. Peanut butter is very rich in calories.

Apply peanut butter of 1 to 2 tablespoon daily on bread. You will see quick results.

Replace tea with banana shake

How to gain weight

Banana when combined with milk provides a very beneficial effect in gaining weight.

Bananas provide instant energy. Replace your morning or evening tea or coffee with a banana shake.

Foods to gain weight quickly

  • Milk
  • Protein shakes
  • Rice
  • Nuts
  • Peanut butter
  • Whole-grain breads
  • Starches including potatoes, sweet potatoes, oats, legumes, beans, corn, and pasta.
  • Protein supplements
  • Dry fruits
  • Avocados
  • Dark chocolate
  • Whole grain cereals
  • Eggs
  • Fats and oils
  • Cheese and yogurt

Things to avoid in the weight gain process

  • Don’t drink excess water. Because excess water can reduce appetite.
  • Avoid large meals at one time
  • Don’t emphasize on junk foods. Try to eat healthy foods.
  • Don’t drink water before during meals.
  • Don’t do very heavy exercises as it will burn a lot of calories.

Frequently asked questions

What are the important tips to gain weight?

  • Never skip breakfast
  • Take small and frequent meals
  • Use big portion sizes
  • Consume more protein and dairy products
  • Include energy-dense foods in your diet
  • Stay away from stress
  • Take regular sleep for 8 hours.

Can you gain weight in 2 days?

It is not easy to gain weight in one or two days. It requires almost 30 days to gain weight and fat in your body.

How fast do you gain weight?

If a person is consuming 300 to 500 extra calories than his normal intake weight gain will be slow.

but if a person is consuming 700 to 1000 extra calories than his normal requirements weight gain will be faster.

Which fruits increase weight?

  • Banana
  • Mango
  • Coconut
  • Avocados
  • Dried fruits

What are the best supplements for weight gain?

  • Protein
  • Creatine
  • Weight gainer
  • Energy enhancing supplements


Besides obesity, malnutrition is also becoming serious issue these days. Weight loss is because of certain reasons like less eating, hormonal imbalance, certain metabolic disorders and stress. Gaining weight is as difficult as losing weight. However, weight gain process can be enhanced by taking proper diet and by having some lifestyle modifications.

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How to gain weight is that the most serious issue currently a days. to urge larger you want to produce a caloric surplus. you’ve got to eat a lot of food than you are doing currently to place on weight and stop being skinny. to realize weight you wish to eat a lot of calories to realize.

Things To Think About
Eat in a healthy manner that is needed. By healthy manner If you gain weight, keep ingestion constant quantity of calories. to realize weight it’s necessary to understand your habitus. If you don’t gain weight for 2 weeks, despite ingestion constant quantity of calories each day, then bump your calorie intake into double portion five times daily.
Eating food might end in weight gain. however not in an exceedingly healthy method.if you wish to realize weight it it’s not regarding ingestion junk all day .However, it’ll not satisfy the nutrition your body wants. we predict that loosing weight is that the most tough task however Gaining is equally terribly tough.some times all the food won’t gain some weight. notwithstanding the fat, sugar, and salt in food doesn’t result as additional weight, it will still hurt your body. For a healthy weight gain, the subsequent tips will help:

1.Are you Genetically below Weight
Some individuals ar Genetically terribly lien and no matter they eat they can’t gain any weight.If you’ve been skinny since highschool and it runs in your family, it’s possible that you simply were born with a higher-than-usual metabolism. as a result of quick metabolism will loose weight fastly.You also might have a naturally little craving.some individuals have little craving they can’t eat quite 2000 calories daily. If you wish to realize some weight you’ve got to dine in a healthy method.

2.Do Strength Activity
Strength Activity extremely works as a result of if somebody is eat five hundred calories per portion and burn three hundred calories than you can’t gain weight.If you’re AN contestant, you almost certainly apprehend that frequent workouts will have an effect on your weight. However, high physical activity can also be a region of an energetic job or a full of life temperament. If you’re on your feet a great deal, you will burn a lot of calories than those who ar a lot of inactive.

Healthy Calories
You can’t eat junk all the time to realize some weight.You don’t got to drastically modification your diet. you’ll be able to increase calories by adding nut or seed toppings, cheese, and healthy facet dishes. attempt almonds, flower seeds, fruit, or whole-grain, wheat toast, etc

Instead of ingestion empty calories and food, eat foods that ar made in nutrients. take into account high-protein meats, which may assist you to create muscle. Also, opt for nutrient carbohydrates, like rice and different whole grains. This helps guarantee your body is receiving the maximum amount nourishment as attainable, notwithstanding you’re coping with a reduced craving.

Eat a lot of Meals
Make your portion massive. Eat 5 times daily. you’ll be able to eat no matter time it’s, Let say you wish 3500kcal/day to realize weight. It’s easier to eat five meals of 700kcal than 3 meals of 1150kcal. Your abdomen is little from ingestion sort of a bird for years. larger meals force you to push yourself to complete your meal, and may cause you to want throwing up. Eat little meals instead. Take massive portion meals to realize healthy weight by ingestion massive portion you think that that you simply got to end your meal.

Steps To Follow to realize Weight
Increase your ingestion power by arousal early and ingestion breakfast. several skinny guys eat nothing for breakfast, breakfast is vital to be healthy by ingestion breakfast at eight you’ll be able to simply eat five meals daily,eggs for breakfast,a bagel , then nuts, then drink milk or shakes and fruits,then a pizza pie for dinner. Their ingestion window is a smaller amount than ten hours long. That’s why they can’t gain weight – it’s solely 2 meals with zero calories before noonday.
1.Breakfast oats, raisins, yoghurt, milk

2.Lunch mixed insane, banana

3.Lunch chicken, pasta, parmesan

4.Snack dried fruits

5.Dinner cut with potatoes

Home Remedies to realize Weight
They are ample home remedies to realize healthy weight , you’ll be able to eat fruits, smoothies, nuts , shakes etc. whereas we tend to ar troubled to turn, some ar endeavour to realize weight
Maintain a strict diet by keeping the harmful fat removed from you
The best ways that is to appear for a few home remedies for weight gain.

1.Shakes to realize Weight

Mango is one amongst the bestest fruit to realize some healthy weight. it’s tasty made in nutrients. Eat one mango 3 times daily and try it with a glass of heat milk once ingestion the mango. Mango contains adequate amounts of saccharide, sugar and proteins, that facilitate increase your body . you may see results once a month. Mangoes ar high in calories and by ingestion 3 mangoes daily you’ll be able to simply gain Some healthy weight quick.

2.Protein shakes to realize Weight

Protien shakes or any healthy shake like Mango shake, banana shake, frozen dessert shake etc will gain a healthy weight .Protein shakes will facilitate someone to realize weight simply and expeditiously. A shake is only at serving to to create muscle if drunk shortly once a physical exercise.

3.Red meat to realize Weight

Consuming white meat has been showed that it helps in improve the muscles and gain weight.

Steak contains each nutrients that play a major and large role in boosting muscle mass. cut and different red meats contain each supermolecule and fat, that weight gain.Read meat suggests that you’ve got to eat beef, Mutton, lamp etc By ingestion of these as a result of they need high in nutrients

4.Avacado to realize Weight

Avocados ar made in fat, moreover as some vitamins to realize Weight quicker. made in fat suggests that high in calories.

Gaining Weight is as difficult as loosing don’t loose hope, have faith in yourself . Self determination is that the main key to try to to anything in life. to stop weight Gain among Adults.we identified and prioritized future research needs. We identified seven research questions considered to be of potential health impact by a multidisciplinary group of stakeholders.Gaining weight is difficult but not impossible. people that wants to realize weight can follow all of the above.

How to gain weight?

In US there are about 71.6% adults are suffering with overweight according to National center for health statistics. People who are week or have light weight doctors recommend then to gain weight. Overweight or underweight both are the not good. On the other end there are a lot people who are underweight but they want to get more weight. After reading this article you will be able to gain weight very easily.
Gaining weight is easy as compare to decreasing weight but you have to eat the following foods. You will gain weight safely and effectively.
● Foods to gain weight quickly

1- Milk
Milk contains proteins, fats and carbohydrates. Vitamins and minerals are also available in high ratio. People who are trying to gain weight they should drink milk. It is observed that the people who drink milk after training workout have more muscles. So if anyone who wants to gain milk he/she should have to add it in their diet on daily basis.

2- Protein Shakes
If you want to gain weight easily and efficiently then you should drink protein shakes. A person who drinks it after work out will gain more weight as its helps in building muscles. One think must keep in mind that you should avoid extra sugar and other additives.

3- Rice
There are about 203 calories in a average cup. Rice contains carbohydrates. You can include it in your daily diet easily.

4- Red Meat
Red meat is very good source of protein and fat. It plays very important role increasing your body weight
5- Nuts and Nut butter
If you are trying to gain weight then you should eat nuts regularly. It can add to many meals. Sugar or hydrogenated oils are not used while making nut butter.

6- Whole-grain breads
Complex carbohydrates plays very important role in weight gain, whole-grain breads are main source of it.

7- Protein supplements
Most of the athletes are using multi-vitamins and protein supplements to increase the growth of muscle mass and to boost of their energy levels. We can purchase these supplements and multi-vitamins from online stores. This is appropriate and easy way for athletes to growth their muscles and to gain calories.

8- Salmon
There are about 240 calories in just six ounces of salmon. Those who want gain weight in a speedy way should add salmon to their diet, because this is healthier and fast way to gain calories. Protein and omega-3 are its main components. These components make it more nutritious.

9- Dried Fruits
Dried fruits boost energy level because they contain vast amount of nutrients and calories. There are approx. 520 calories in a cup of dried cranberries.
Lots of people prefer wall nuts, almonds, pistachio, dried coco nut, dried pineapple, and cherries. Many online stories are selling these dried fruits online.

10- Avocados
Avocados boost energy as its contains healthy fats.

11- Dark chocolate
Dark chocolate can increase weight in incredible way because it contains antioxidants, high fat and high calories. Al least 71 percent of cacao content should present in dark chocolates for those who wants to gain weight.

12- Cereal bars
Cereal bars are rich in vitamins and mineral because they provide these components in much convenient way. For those who are looking for whole nuts and fruits should go for cereal bars and don’t use those which are rich in sugar.

13- Whole-grain cereals
Whole-grain cereals contain a lot of nutritious components but some of them contain high levels of sugar and some complex carbohydrates. So these should be avoided because they are not good enough.

14- Eggs
Eggs are great source of energy because they contains healthy fat, protein and nutrients which boost energy.

15- Fats and oils
Fats and oils are also good source of energy, heart-healthy unsaturated fats and calories. The namely know oils are those extract from olives and avocados. There are 119.99 calories in a tablespoon of olive oil.

16- Cheese
Full-fat cheese is the best option for those who wants to gain weight in healthy way, because it contains excessive amount of calories, calcium, protein and fat.

17- yogurt
We can also gain calories and nutrients by choosing full fat yogurt in our meal. The flavored yogurts can contains sugar components so we should avoid them, because they are not the proper source of healthy nutrients.

18- Pasta
Pasta includes excessive amount of carbohydrate and rich in calories, but keep one thing in mind don’t not use bleached pastas because they are not like those which contains whole grains.

19- Healthy Fats and Oils
healthy oils are the main source of calories, You can add it in your daily meals like salad and sauces.
You can also you under mentioned ways to increase your weight.

1- Eat Small Meals More Frequently
People who are suffering with underweight problems are not able to eat three full meals. They should divide their meals into five or six smaller meals. Then they are able to digest it fast and get hunger more.

2- Eat Nutrient-Rich Foods
You should eat good nutrient-rich foods instead of eating candies, baked goods, and ice cream to gain weight because they provide fewer nutrients. You should focus on the foods which provide you more calories, protein and fats. Taking just a cup of plain Greek yogurt is better than eating ice cream.

3- Add More Calories to Your Meals
You should must try whole milk, olive oil and butter in cooking recipes . If you cook or fry eggs with butter, it will add about 45.5 calories to your meal . Same as if you cook your meal with whole milk then it will add about 80.6 calories.

4- Social Activity
Some People don’t eat a lot when they are alone. You should try to eat with others. Inviting friends for meals is also a good idea or you can watch TV while eating.

5- Use Different Size of Plates
If you feels fear from big portions, you can trick you mind with using small size plates. By this way you are able to trick your mind that you are still eating same as usual.

6- Schedule Meal Times
When People feel hunger they eat more. You should set timing for eating, because its efforts you eating capacity. You can set reminder cell for meal time.

7- Breakfast
If you want to increase your weight than you should eat breakfast regularly. People who don’t take breakfast regularly are comparatively eats less than those who take breakfast daily .

8- Decrease Fiber
You should eat less fiber because it slows digestion process. you will feel full if you eat it more and you will not able to eat more.

9- Drink Calories
You should drink high-calorie drinks instead of eating food a lot. They are all good meal replacements. In this way you will be able to consume more food than ever.

10- Favorite Foods
You should eat foods that you like more in this way you will eat more instead of eating others food. Eating favorite food is itself enjoyment.

11- Herbs and spices
Digestion plays very important role on your daily diet. in case you feel heavy stomach than you will not able to eat more. herbs and spices improvess your digestion process when you feel some gastric issues . There are a lot of herbs and spices which you can use in your daily diet for example ginger, mint, coriander, black pepper, and peppermint.

12- Exercise More
Exercise is helpful for burning calories and digestion process. So after exercising take protein supplements and energy boosters to consume more calories than you have burnt. Those people who exercise on daily basis are able eat more than those who prefer to less exercise or warm up activities .

13- Limit Beverages
You should not drink fluids while eating meals as they impact negatively on appetite. If you drink water during meals then it will decrease your intake rate. You must drink water 40 minutes before meals. Same as eat some fruits after meal because in this way you can also gain healthier weight.

14-Take proper Sleep
As nowadays, in daily hectic routines, One should have to take a proper sleep.So doing this will also increase muscles building process. On this way we can also gain weight.

15-Don’t Smoke
As smoking is injurious to health.It not only harms health but also reduces weight So those who want to gain weight and muscle mass should not smoke. Because it reduces your weight gain.

16- Weight gaining shakes
Weight gainer shakes usually includes the ingredients that are easy to found. And they are very simple make. Each of these shakes approx. contains 810 calories. By using this method ons should gain weight in easy and healthy way. some of these are (Almond, dark chocolate and butter shake) , (creamy cookies shake), (Ice cream dessert shake), (coffee, caramel cream shake)and Chocolate Avocado shake etc

Fresh vegetables have relatively low calories. But using some starchy vegetables can help to gain weight and muscle mass like. baked Potatoes, sweet potatoes and corns etc. Eating these veggies will also boost energy levels.

Many people are scrolling that how to gain weight? There are some foods by which you gain weight rapidly.

The nutrient-rich diets can help an individual to gain weight and strength.

Milk a dairy product

Milk can help individuals to gain weight effortlessly and extensively effective if drunk quickly after a workout. Milk provides a mix of fat, carbohydrates, and proteins. Therefore, It is also an outstanding source of vitamins. The protein content of milk gives rise to a good choice for individuals and trying to produce muscles and strengthen the body.

According to the research, after a hostility training workout, drinking skims milk helped to build muscle effectively. Everybody looking to attain weight can add milk to their diet.

Protein shakes

Protein shakes can help an individual to increase weight effortlessly and efficiently. A shake is extensively helping to build muscle if you drink after a workout. Although, it is significant to note that premade shakes always contain extra sugar and other additives that should be averted So check the labels carefully.


You know that a cup of rice has approximately 200 calories, and it is a good source of carbohydrates, which is there for weight gain. Many people find it easy to contain rice into meals containing proteins and vegetables. You can gain weight rapidly.

Red meat

Eating red meat has been revealed to help with building muscle and increasing weight. And steak includes both leucine and creatine, nutrients that play a crucial role in increasing muscle mass. Steak and other red meats comprise both protein and fat, which boost weight gain.

While an individual is advised to specify their intake, leaner cuts of red meat are healthier for the heart.

Nuts and nut butter

Eating nuts daily can help a person to increase weight safely. Nuts are a great snack and can be enhanced to many meals, including salads. Raw or dry roasted nuts have the most health advantages. You can take nuts and butter by roasting in butter and drinking with milk.

Whole-grain bread

Whole grain bread comprises complex carbohydrates and seeds, which can expand strength gain. This bread contains complex carbohydrates, which can improve weight gain. Some also contain seeds, which provide added advantages.

Other starches

Starches assist some of the foods already listed to boost muscle development and increase weight They add bulk to meals and boost the number of calories eaten.

Other foods rich in starches includes




winter root vegetables

sweet potatoes


whole-grain cereals

whole-grain bread

cereal bars






By adding calories, starches deliver energy in the form of glucose. Glucose is stored in the body as glycogen. Research implies that glycogen will improve in performance and energy during exercise.

Protein supplements

Athletes always seek to gain weight purpose protein supplements to boost muscle mass, in variety with resistance training. Protein supplements are available and eatable for purchase from stores They may be an inexpensive way to eat up more calories and increase weight.


You know six ounces of salmon will include nearly 240 calories, and salmon is also rich in healthy fats, bringing it a good choice for those looking to gain weight. It also includes several nutrients, including omega-3 and protein. Salmon is tasty as well.

Dried fruits

Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries comprising around 130 calories. Mostly people prefer dried pineapple, cherries, or apples. Dried fruit is mostly accessible at stores, or a person can dry fresh fruit at home.

Dark chocolate

Dark chocolate is a high fat, high-calorie food. It also includes antioxidants. Whereas, a person looking to gain weight should choose chocolate that has a cacao quantity of at least 70 percent.

Cereal bars

Cereal bars can give the vitamin and mineral content of cereal in a more useful form. A person should look for bars that include whole grains, nuts, and fruits.
Stop those that include unnecessary amounts of sugar.

Whole-grain bowls of cereal

Most bowls of cereal are strengthened with vitamins and minerals. However, some include a lot of sugar and a few complicated carbohydrates. These should be avoided.

Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants.


Eggs can make you healthy and they are rich in protein and you know what egg yolk contains most nutrients than the egg white.

Fats and oils

Oils, such as those originated from olives and avocados, provide calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about 120 calories. And adding oil to your food in a limited quantity can make you healthy. Avocados are full and rich in calories and fat, as well as some vitamins and minerals.


Having cheese can increase your weight. And cheese is rich in protein, calcium, and calories. A person searching to gain weight should select full-fat cheeses. Cheesy foods are delicious and you can enjoy your meal.


Full-fat yogurt can also give protein and nutrients. But you must avoid flavored yogurts and those with lower fat content, as they often include added sugars. If someone may wish to add flavor to their yogurt they can fruits or nuts.


What do you say about pasta and they can give a calorically dense and carbohydrate-rich path to a healthy increase in weight. You must avoid bleached pasta, and opt for those prepared with whole grains.