How to Gain Weight in a Healthy Way

Some people can eat whatever they like and still struggle to gain weight. While this might seem ideal to others, it can be a real frustration for those affected. If you fall into this category, here are some practical tips to help you gain weight in a healthy way—without relying on unhealthy eating habits.

Why Do You Want to Gain Weight?

There are many reasons people want to gain weight. Maybe you simply don’t feel comfortable with your current weight and would like to put on a little “cushion” for tough times. Or perhaps, as an athlete, you need to hit a certain competition weight. Many people are underweight and are advised by their doctor to increase their weight. The reasons for being underweight can vary too—it could be genetic, or due to malnutrition or illness.

Depending on why you want to gain weight or the reason for your underweight status, different approaches might be suitable. Athletes aiming for a specific competition weight often focus on building muscle through strength training alongside the right nutrition. Those looking to gain weight after illness or malnutrition might take a less intense approach. If you've lost weight rapidly, it’s important to first determine the cause and consult your doctor. If you've always been slightly underweight, you might simply have a fast metabolism, which is often genetic. In this case, a diet rich in nutrients and regular physical activity will support healthy weight gain.

What Is the Ideal Weight and What Is Underweight?

The World Health Organisation recommends using the Body Mass Index (BMI) to assess whether your weight is healthy. Although the BMI is calculated using a somewhat complex formula, you can easily find BMI charts online or in medical literature that show the ideal weight range based on your height and weight. Here’s a simple guide to BMI classifications:

• Underweight: BMI below 18.5 for women and below 19.5 for men
• Healthy weight: BMI between 18.5 and 24.9
• Overweight: BMI between 25 and 29.9
• Obesity: BMI over 30

For older adults, a slightly higher BMI (by two or three points) is considered healthy. Equally important to your BMI is how you feel at your weight. So if you have a BMI of 19 or 20 but feel too thin, you may want to consider gaining a few extra kilos.

It’s also worth noting that the Body Mass Index may soon be replaced by the Body Roundness Index (BRI). The BRI is a newer metric that takes body fat distribution into account, providing a more accurate assessment of health risks than the BMI. Unlike BMI, the BRI includes waist circumference alongside height, which gives a better indication of health risks linked to abdominal fat, such as heart disease and diabetes.

Healthy Weight Gain and Tips to Help You

You might assume that eating lots of sugary treats and high-calorie drinks would help you gain weight quickly. However, a diet high in fat and sugar isn’t the answer—gaining weight in a healthy way is key. Healthy, sustainable weight gain takes time, and should be approached gradually. These tips can help make the process easier:

• Keep a food diary.
• First, calculate your current daily calorie intake.
• Gradually increase your calorie intake by 300 to 500 calories a day.
• Spread your calorie intake across several meals and snacks throughout the day.
• Instead of water, try drinking fruit or vegetable juice with your meals.
• Enjoy a milkshake, granola bar, or some nuts between meals. Cheese with grapes or olives also makes a tasty snack.
• Avoid low-fat or “light” products, especially when it comes to yogurt, cheese, or quark.
• Ensure every meal includes a balance of carbohydrates and protein.
• Stay active—it’s better to gain muscle than fat. Regular exercise helps build muscle and promotes healthy weight gain.

Foods for Weight Gain: What Really Works?

As with most things, a balanced diet is crucial. You need healthy carbohydrates, proteins, and fats. Carbohydrates from bread and pasta, protein from fish and dairy, and healthy fats from plant oils are key. You can also enjoy calorie-dense, nutrient-rich foods, such as:

• Nuts, almonds, and seeds
• Bananas and grapes
• Pulses
• Dried fruit
• Avocados
• Olives
• Pasta (preferably wholegrain)
• Bread, especially wholegrain
• Potatoes
• Vegetables cooked in butter
• Fish and meat cooked in butter
• Crème fraîche and cream
• Eggs
• High-quality plant oils
• The occasional biscuit or slice of cake
• Cheese, including full-fat varieties
• Freshly pressed juices and smoothies
• Whole milk and cocoa

Remember to ensure you’re getting enough vitamins, minerals, and fibre in your diet too.

Supplements for Weight Gain: Which Ones Are Helpful?

If you’re eating a balanced diet, your body should be getting all the nutrients it needs. However, there are certain vitamins and minerals that can support weight gain, such as:

• Vitamins C, D, and B-vitamins
• Biotin
• Magnesium, calcium, manganese, and copper

If these nutrients are present, supplements can be used to support weight gain. A protein shake every now and then can also help you gain weight healthily. After consulting with your doctor, it might be worth adding calorie-dense meal replacements to your diet as well.