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Weight gain diet: How to gain weight healthily?

Being underweight, like obesity, has many problems with a person. But the big question is, who is underweight?
According to the World Health Organization (WHO), adults with a body mass index (BMI) of less than 18.5 are underweight.
Just as obesity causes many problems for a person, being too thin also causes problems such as fatigue, weakness, weakened immune system, destruction of muscle tissue, including heart muscle, reduced learning and memory power and many other problems.
There are many reasons, including emotional factors, environmental factors, diet, etc. causing you to be underweight.
Digestive disorders, metabolic diseases, anemia, deficiency of vitamins and minerals and hormonal disorders are other reasons that can contribute to being underweight.
Nutritional reasons for being underweight include a poor diet, irregular meals, inadequate food intake, eating unhealthy foods, or bad eating habits.
However, if you are looking to gain weight, join us in the rest of this article to explain how to gain weight.

How to gain weight?

So what if we are underweight? What should we do to gain weight? Or how to gain weight? Does overeating cause us to gain weight or not? 
First of all, you have to realize that just overeating does not make you gain weight. In the first step, the cause of being underweight must be determined, and the leading cause must be eliminated.
If the patient has a non-nutritional problem or a specific disorder that has caused her/him to be underweight, no matter how much we change her diet without considering her/his problem, there will be no result.
By treating illnesses or considering them in the diet and overcoming mental health problems such as anxiety and stress, we can start our job as a dietitian to provide a weight gain diet.

To gain weight, you need to eat more calories than you burn.

After solving the underlying problems mentioned above, the most important thing to do to gain weight is to get more calories. Energy is the most important nutritional factor for weight gain or weight loss. Just as we need to reduce our diet's energy to lose weight, we need to add calories to our diet to gain weight.
Depending on the person's tolerance, we can add about 500 to 1000 calories to the weight gain diet.
This increase in calorie eating should be provided by various food groups such as cereals, dairy, protein, fruit and healthy fats. Eating dried fruits, nuts and seeds, and calorie-dense foods is an excellent choice to increase the weight gain diet's energy. Using 100% juices and Greek yogurt are also good options to increase your calorie intake.
Healthy fats that you can use in your weight gain diet include olives, avocados, coconut, olive oil and avocado oil. You can add these high-calorie items to your salads or various foods and enjoy eating them.
One of the most important things to consider in a weight gain diet is avoiding high-calorie, low-nutrients such as chips, candy, etc. Although these foods are high in calories, they are low in nutrients. In the long term, they can cause a lack of beneficial nutrients such as vitamins and minerals and damage your body. Besides, these substances cause abdominal obesity and increase visceral fat in you, which increases the risk of chronic diseases such as diabetes, high blood pressure, cardiovascular disease, etc. 
Another important point to consider in the weight gain diet is that you should avoid overeating in meals. You should not eat too many calories in one meal. Still, you should add the number of meals and snacks so that energy is appropriately available to your body during the day. Having more energy available throughout the day is far more critical than the number of calories you eat each day.

Balancing the number of calories received and the number of calories burned helps maintain a healthy weight.

Increase the number of meals you eat to gain weight.

As we have said, in a weight gain diet, you should not overeat in one meal, but you should increase the number of meals to provide the body with proper energy during the day.
The weight gain diet should include at least three main meals and three snacks. Meals should be divided so that there is no pressure on the stomach to receive food, and he can easily consume the amount of food in her/his diet. Of course, the main meals' calories should be in proportion to the body's condition to meet the body's need for weight gain. Using calorie-dense foods helps a lot to solve the problem of reluctance to eat in overweight people.
High-calorie foods include banana milkshake, honey milkshake, a mixture of nuts and milk and honey, dried fruits, etc. You can use it as a snack, especially a late-night snack, to gain weight.
Increasing the number of meals in the Weight gain diet to 6 or more meals will result in a balanced caloric intake throughout the day. This proper distribution of calories during the day will increase the energy efficiency of food and fats' distribution in all parts of the body.

Adequate protein intake is essential in a weight gain diet

One of the most important parts of a weight gain diet is protein. Underweight people need protein to build muscle, so the amount of protein in their diet should be sufficient to build muscle. The amount of protein in the weight gain diet should be about 15 to 20% of the total calories received during the day. Suppose the amount of protein intake is less than this amount. In that case, it can increase the accumulation of fat in body tissues.
Of course, keep in mind that protein intake alone can not increase muscle mass or build muscle. Still, we must have physical activity and strength training, along with a weight gain diet to build muscle.
Of course, you should pay attention to the fact that protein can act as a double-edged sword. High protein intake causes a person to feel full, and eventually consumes less food and does not receive enough calories to gain weight.
Because there is no local protein to store in the body, consuming too much protein is useless, and excess protein is eliminated from the body.
The protein needed by the body in the weight gain diet can be provided from quality protein foods such as meat, eggs, milk and dairy products, fish, etc., or plant proteins such as legumes, soybeans, etc. Protein supplements are also a good choice for people who can not get enough protein foods.

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Using healthy fats helps you gain weight

Among macronutrients, including carbohydrates, proteins, and fats, fats have the most energy. Every gram of fat has about 2.5 times as much energy as carbohydrates or proteins. Therefore, it is natural that consuming fat sources increases our calorie intake through diet.
Of course, this does not mean that we can use as much fat in our weight gain diet, but the amount should be balanced.
About 30% of our daily calorie intake should come from fats. This amount of fat should be provided from healthy sources of fats such as seeds and nuts or fatty fruits such as olive.
Besides providing the energy your body needs, fats play other vital roles in the body, including participation in cell membranes or producing steroid hormones and fat-soluble vitamin absorption.
The best fats to use in a weight gain diet are unsaturated fats. Unsaturated fats include vegetable oils, especially olive and canola oils, and omega-3 sources such as fatty fish or nuts and seeds.
With a balanced consumption of healthy fats, you can enjoy its benefits, including weight gain.

Diversify your diet

One of the main principles of weight gain diet is to diversify the foods you eat. Variety in the diet means using different food groups such as cereals, vegetables, fruits, meats, nuts and seeds, healthy fats, etc.
Since a lack of vitamins and minerals is one of the leading causes of loss of appetite in underweight people, the use of different food groups will help to compensate for this deficiency and will increase appetite in the long run.
Try to use various foods in any food group; for example, in the fruit group, eat all kinds of themes, including citrus fruits, berries, apple, banana, etc.
Also, dietary diversity increases the tendency to consume food. For example, when you eat your favorite food for several days in a row, you will eventually hate it.

Exercise works wonders for underweight people

Many people think that exercising is only useful in losing weight. Although the exercise with a proper diet causes weight loss, it is slightly different in people who suffer from underweight. Exercising in underweight people regulates the body's hormones and ultimately increases their weight. Of course, you should keep in mind that exercising can burn many calories, so you should get the energy you need through your diet.
On the other hand, to build muscle and not store all the energy received in your fatty tissue, you need to exercise. Exercising builds muscle in you and makes your body shape, not flabby after weight gain.
Also, exercising causes the secretion of particular hormones in your body that increase your appetite. Finally, it will increase your weight.
The combination of aerobic exercise and strength training has excellent results in weight gain.
The combination of aerobic exercise and strength training has excellent results in weight gain. Exercise 2 to 4 times a week and gradually increase the intensity and duration of the exercise.

Weight gain diet plan

Why can't I gain weight?

Gaining weight can be very difficult for some people, contrary to most people who say eat and gain weight, weight gain is not so easy.
In these people, the body reaches a metabolic balance and resists any weight gain or loss.
When you increase your calorie intake through your diet, your body tries to cope with weight gain by reducing appetite and increasing metabolism, which the brain does through hormones such as leptin or ghrelin.
Anyway, gaining weight can be even more challenging than losing weight and not just eating more. You have to keep in mind that gaining weight is almost a long way, and getting help from a good dietitian can help you a lot in this way.
As a final point, gaining weight is like a marathon, and you should not expect a miracle in the short term. To gain weight and stay at a new weight, you have to go through a process that takes several months to reach a stable weight.

Online weight gain diet plan: sample 123

Online weight gain diet plan: sample 123

Weight gain diet: sample 119

Weight gain diet: sample 119

Gain weight diet plan: sample 121

Gain weight diet plan: sample 121

Gain weight diet for a gastric patient: sample 122

Gain weight diet for a gastric patient: sample 122

Weight gain diet plan: sample 120

Weight gain diet plan: sample 120

Keto diet for gain weight: sample 118

Keto diet for gain weight: sample 118

9 important tips for weight gain

The combination of weight gain diet and strength training are two crucial points in weight gain. Below is a list of things you need to do to gain weight:

♦ Do not drink water for half an hour before a meal; water consumption will fill your stomach and cause you to eat less food, receive fewer calories, and not gain weight.
♦ Increase the number of your snacks; use calorie-dense snacks such as dried fruits, nuts, chickpeas, etc. to boost your total calorie intake.
♦ When you are thirsty, drink milk instead of water. Consuming whole milk when you are thirsty, in addition to quenching your thirst, will increase your calorie intake and increase your weight.
♦ If your stomach can not accommodate more food and can not eat more than this amount, use gainer supplements. Gainers are generally a combination of carbohydrates and proteins that you can dissolve in juice or milk and drink it.
♦ Use a larger plate to eat. Using a larger plate inadvertently causes you to consume more food and ultimately cause you to gain weight.
♦ A simple way to increase your calorie intake is to add cream to your coffee. Adding cream to coffee increases its calories and improves its taste both.
♦ Eat salads and vegetables at the end of your meal, try to eat high-calorie foods first, and eat low-calorie foods like salads and vegetables at the end of your meal.
♦ Get enough sleep; with enough sleep, you allow your body to use its energy to build muscle cells and gain weight.
♦ Finally, do not forget to exercise.

Gain weight diet plan

Foods to eat to gain weight

1. Red Meats, Poultry, Oily Fish

Red meat is a perfect source of creatine, the muscle-building supplement widely in athletes. For better and quick results for weight gain, choose fattier cuts in your gain weight diet; they have more calories than leaner cuts, which help you gain weight fast.
contains essential vitamins and minerals such as phosphorus, magnesium, B vitamins, etc. You can combine chicken with many starchy foods like rice, potatoes, and bread and make a high-calorie meal.
For gaining weight, you should eat poultry with the skin; the skin has more calories as they have natural fats.
Oily fishes
are protein rich foods with many healthy fats like omega-3 that are good for your health. Omega-3 fatty acids are good to protect from some diseases such as CVD, diabetes, etc. Moreover, eating fatty fish in a weight gain diet can assist you in gaining weight and building your muscles.

2. Cheese

Cheese is tasty and high-calorie foods that have been eaten in many foods culture and by most people around the world. Cheese is rich in protein and calories, especially in a full-fat type. Moreover, you can add nuts to cheese and make it tastier and calorie-dense, which helps you gain weight.

3. Whole Milk and Full Fat Yogurt

Milk is a great source of protein, calcium, and other vitamins and minerals. And for decades, people drink milk in gain weight diet to gain muscle. Moreover, milk provides casein and whey protein. Studies show that combination casein and why protein leads to more significant mass growth than any other protein. Try whole milk to gain weight.
is a healthful snack with high amounts of protein include casein and whey, carbs, and fats. You can add other ingredients like fruits, nuts, seeds, granola, cream, etc., to make a calorie-dense snack and eat in a weight gain diet.

4. Nuts and Seeds

Nuts and seeds are calorie-dense snacks and a good choice for gain weight. Nuts and seeds can be added to food or snack like milk, cheese, smoothies, yogurts, etc., to increase the calories to foods and gain weight. Besides, nuts and seeds are excellent sources of minerals like magnesium, zinc, iron, etc.

5. Legumes and Grains

Eating legumes with grains as a meal help to satisfy your body's protein need and give you extra calorie. Therefore, mixing your rice with beans is another way of enriching the diet with calories and nutrients and helps you to gain weight.

6. Whole Grain

Whole grains are rich in starch, and eating them in a weight gain diet can help you gain weight. To improve your diet quality, you can mix whole grains with protein sources like eggs, meat, cheese, etc. Besides, whole grains are one of the dietary fibers and help your gut to work better.
If you are looking for a way to gain weight, do not forget whole grains.

7. Dried Fruit

Dried fruits are a package of essential vitamins, minerals, and antioxidants with high amounts of calories and fiber. Dried fruits have higher amounts of sugar than fresh fruits, which makes them one of the best foods to snack in a weight gain diet. Fruits keep their nutrients intact through their drying process, and they are a great source of micronutrients and fibers. Dried fruits are commonly eaten with nuts and natural yogurt to provide protein, healthy fats, and other nutrients.
If you are looking for a way to gain weight, do not forget whole grains.

8. Starchy Foods

Starchy foods like potato, rice, corn, quinoa, oat, etc., are a good choice as they are generally easily accessible, high in calories, and cost effective. Also, eating starchy foods increase your muscle glycogen stores which enhances weight gain. Moreover, eating starchy foods will help nourish your gut bacteria as these foods are rich in resistant starch and can help gut health because of the high fiber content in these foods.

9. Avocados and Olives

Avocados are among the healthiest foods on the planet, and they are rich in omega-3 fatty acids, which are a good choice for your health and preventing some diseases like CVD, diabetes, etc. for someone aiming to gain fat, eating avocados is an excellent choice due to their richness in nutrients. Moreover, avocados are high in calories, vitamins, minerals, and other essential nutrients.
Eating avocados will help you gain healthy fat and assist you in healthily gaining weight. You can add avocados to other meals like omelette; adding avocados to your gain weight diet can help you enjoy your food because of its delicious taste and greasy structure and help you gain weight.

are another excellent source of omega-3 fatty acids and are packed with vitamins and antioxidants that are a good addition to a healthy diet. Olives oil is one of the healthiest oils for cooking and adding to salads and other foods. You can enjoy olives and olives oil in your weight gain diet plan.

10. Protein and Carbs Supplements

Bodybuilders and athletes have used protein and carbohydrates supplements to gain weight and build muscle for many years. Protein and carbs supplements come as whey protein made from dairy and gain up made from starches, and they are easily accessible and cost effective. Whey protein works better with strength training.

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Weight gain supplement

Weight gain supplements have an important role in gaining weight by add lean mass to your body. However, using food supplements alone cannot cause weight gain. To get maximum results, you should use gain weight supplements with a proper weight gain diet that leads to weight gain.
The below is the list of the best gain weight supplement to use for gaining weight.

1. Protein Powder Supplement

Proteins are essential nutrients for the body, and they are used as the building blocks of muscle tissue. To gain a couple of pounds of weight, you need to eat enough protein in your daily diet plan. A high-quality protein powder ensures weight gain by supplying your body with the building blocks required for its growth. Whey protein is one of the most using proteins worldwide, which you can use to gain weight and gain muscle. According to the scientific finding, whey and casein have the best result in gaining weight and gaining lean body mass if combining them together.

2. Creatine

Creatine is another weight gain supplement that supplies your body with a high energy precursor, which helps in creating ATP during intense physical activity and exercise. Empowering the muscle contractions plays a vital role in facilitating a high rate of muscle growth and gain weight.

that creatine should be used under the guidance of a dietitian if you do strength training exercises.

3. Carb Supplement

If we're honest, nobody can eat eight to nine cups of rice or potatoes a day when trying to gain weight, because it's a lot of food! Carbohydrates are one of the three main macronutrients in your diet plan. Each 1 gram of carbohydrate provides 4 calories for you. One of the healthiest ways to gain weight would be to use excess calories in your diet. Carbohydrates provide this excessive calorie for you. If you try to gain muscle by exercise instead of fat, your weight gain will be far healthier and better.

4. Leucine

Leucine is an important amino acid that helps in accelerating the process of muscle repair and recovery. Leucine is a branched-chain amino acid and can be found in many BCAAs supplements. BCAAs should be used for gaining weight and gaining muscle at a faster pace.

5. Waxy Maize

Waxy maize is another weight gain supplement that facilitates the quick digestion of carbohydrates to spike your insulin levels and saturate your muscle glycogen storage. These fast-digesting carbs help to transfer the proteins and amino acids to your muscle tissue. One of the advantages of waxy maize is that it is light on the stomach. You can switch to waxy maize if you feel nauseous after your workout because it can be mixed easily with any post workout shake.

6. B vitamins

B vitamins, especially Vitamin B12, play a massive role in your metabolism and appetite, where a deficiency of them can make you lose appetite and desire to eating. B 12 vitamin deficiency can also result in digestive disorders and pernicious anemia.
Add more vitamin B12 sources to your gain weight diet plan like eggs, poultry, dairy, seafood, turkey to your meals to ensure that you are getting enough. If you’re a vegetarian, you might not be getting enough vitamin B12 you need for weight gain, so you will need to take it through supplements.

7. Weight Gainers

Weight gainers are supplements with large amounts of carbs and protein to help you gain weight.
Many gainer supplements contain over 1,000 calories per serving and eating more calorie help you gain more weight. It would be hard to eat 1,000 calories through a meal, so gainer supplements come to help you. Weight gainers are perfect for people who have trouble with eating enough calories. Gainer supplements allow you to get a ton of calories in one easy step.

Let us know if you have any questions or comments.