Weight Gain Diet

We usually associate diet with weight loss. However, being underweight is as bad for your health as being overweight. Weight gain diet helps an underweight person to attain the normal body mass index gradually.

Increase calorie intake

Increasing calorie intake is the only option for putting on weight. Each day a person trying to gain weight, must consume about 500 to 700 extra calories. However, calorie intake is directed towards building your lean muscles. It should in no way contribute to fat build up in the body. To facilitate healthy weight gain, you should increase consumption of only nutritious calories. The fried and fatty foods that are prohibited for people who are overweight are equally unsuitable for underweight people trying to gain weight. Weight gain diet should properly balance your carbohydrate, protein and fat intake.


Carbohydrate is the main source of energy for the body. Whole grain products, brown rice, starchy vegetables and fresh fruits should be part of weight gain meals. If you are not suffering from any health disorder such as diabetes, you can consume moderate amounts of refined carbohydrates and sugary foods. Low fat milk shakes, milk pudding, ice creams and hot chocolate drinks will not only nourish your body and pamper your taste buds, but they can even meet your extra daily calorie requirement.


Protein rich foods are a prominent feature of weight gain diet. Lean meat, eggs, low fat milk and dairy products, fish, seafood, beans and lentils are rich sources of protein. To gain weight you can include protein shakes and whey protein in your diet.


To attain the desired body mass index, you should consume healthy dietary fats and avoid saturated and trans fats. Mono and polyunsaturated fatty acids are beneficial for healthy weight gain. Olive oil, fish oil, flaxseed oil, avocado, sufflower oil and sunflower oil are rich sources of healthy fats. Good fats are not only good for the health, but they will even provide more calories than proteins and carbohydrates.

Weight gain meals

To gain weight, instead of having three large meals, you should have five to six small meals and snacks throughout the day. Everyday you should have three meals and three snacks. Replace low calorie foods with high calorie nutritious foods.