How to Gain Weight Naturally

How to Gain Weight Naturally

Something that people don’t only want to lose but also want to gain is WEIGHT. In this world along with the obese people, there are also many people who are facing low weight issues. In this article, I will explain in detail “How to gain weight Naturally”. You have to love yourself, nobody is going to take care of you. If you are not healthy you can’t enjoy your life as it is being enjoyed by a fine fettle.

Body Mass Index:

The Centers for Disease Control & Prevention (CDC) firstly recommended the BMI. It is a considered a good measure to calculate the weight over height. The person can easily analyze, if he is underweight, carrying a healthy weight or overweight.

  • Underweight:ifless than 18.5
  • Normal/healthy weight:if 18.5 to 24.9
  • Overweight: if0 to 29.9
  • Obese: if30 or higher


What is Underweight: Those people who are having low weight over height are considered being underweight, having BMI lower than 18.5Kg/m2. They may be stunted or wasted. In the world, the percentage of underweight men is 8.8% while the percentage of underweight women is 9.7%. Read here: Signs of Malnutrition

People at a Risk of being Underweight:

  • Premature birth
  • Impaired or slow growth
  • Sick frequently
  • Anemia
  • Irregular periods
  • Skin, hair or teeth problems
  • Feeling tired every time
  • Osteoporosis

Causes of Underweight:

  • Drug use
  • Family history
  • A high metabolism
  • Frequent physical activities
  • Mental illness
  • Physical illness
  • Lack of food (poverty)
  • Eating disorder
  • Illness (physical or mental)
  • Psychological issues

We can also associate underweight with certain medical issues like;

  • Diabetes
  • Cancer
  • Tuberculosis
  • Hyperthyroidism

Complications of being Underweight:

  • Low immune system
  • Vitamins deficiency
  • Malnutrition
  • Fertility issues


People think that weight loose is difficult rather than weight gain but gaining a muscles mass is actually needing too much efforts. Some people think that they eat right but they don’t gain weight .WHY?                                                             Because although they eat right but don’t take them in large amount. Weight gaining is actually adding a more calories than you need. All the undersized or undernourished children, adults or elderly don’t be disappointed there are following all the tips, the name of foods & methods that are needed to gain weight.


foods to gain weight naturallyPeople around the world are concern about to gain a healthy weight. If you add more calories than your normal routine you will surely gain a healthy weight. Firstly be sincere with yourself, secondly diminish all the causes of underweight, and thirdly follow the given instructions:

  • Be consistent
  • Eat solid meals
  • Add more calories
  • Choose nutrient rich foods
  • Add shakes and smoothies
  • Add more meals
  • Skip empty calories
  • Don’t drink water before eating
  • Eat frequently
  • Exercise
  • Be in calorie surplus
  • Eat right before bed
  • Eat less fibers
  • Eat in different sizes of plates to trick your brain
  • Quality sleep
  • Avoid smoking
  • Avoid alcohol
  • Don’t drink carbonated drinks
  • Don’t skip breakfast

Calorie calculation:

Calculate your body weight into pounds multiply with 20   , this is how much calories you should take in first week. Note the daily   , take the average at the end of week. In the next week add the calories surplus (300-500) in your diet and do this for one month, if your average goes up it means you are gaining naturally.

Amount of macronutrients:  

For skinny people the percentage of macronutrients become different than has recommended for normal persons i.e.

  • Carbohydrates 40% or 225 to 325g/day
  • Proteins 40% or 1.4 to 1.8g/kg of body weight

Fats 20% or 70g/day

Natural foods for weight gain:

Eat fruits:

Tropical fruits like mangoes, pineapple, papayas, and bananas are a good source of good natural sugar that help in gaining weight. When you eat these fruits they will provide you with instant energy and you would feel energized. You can make a fruit bowl by cutting them into slices or blend them to make delicious smoothies.

Swap milk with whole milk:

If you want to increases your muscle mass firstly alters your skim milk to whole milk because it contains approx.60 extra calories along with nutrients and vitamins that are good for bone health. You can add whole milk in shakes, cereals, and oats. Read here: What is Anorexia Nervosa

Red meat:

It is a rich source of protein and iron. It also contains a good source of fats that are human-friendly. Protein is helpful in building muscles and bone health.

Use butter:

Giving you extra calories, butter is also rich in saturated fats. You can use butter occasionally but not regularly. If you get bored of using whole milk you can switch to toast with butter.

Whole wheat bread:

Try to use whole wheat bread instead of simple bread because it gives you more calories, nutrients, and fibers. All of them will come to aid of weight gain. Read here: Detailed Guide on Causes of Rickets


The best thing for snacks is nuts. Mixed nuts give a good fat. Nuts such as cashews, almonds, walnuts, and Brazil nuts give you calories and some of the minerals and vitamins likezinc, iron, magnesium, selenium and vitamin E.

Weight Gain Food List:

All the macronutrients like carbs, proteins & fats play the salient role in the human body for performing all the major functions. Here, I am going to give you a detailed list of all the foods that are necessary for weight gain.


Carbs are one of the essential macronutrients that basically give energy to our body tissues and cells. Normally for a healthy person 50-100g /day carbs are recommended but for underweight 300-350g/day are recommended.A diet that is deficient of carbs leads to muscles breakdown, ketosis & dehydration.Complex carbohydrates, like starch, provide necessary vitamins, elements (minerals) and dietary fiber.

Weight Gain Foods List- Amount of Carbs in 100g:

Sources Amount of carbs Calories (Cal)
Biscuits, chocolate(20g) 67g 462
Wheat, starchy-red (11g) 37g 372
Bran, wheat(8g) 27g 216
Bread, brown, slice(25g) 48g 293
Cheesecake(125g) 35g 321
Cornflakes(30g) 87g 357
Pancake(25g) 36g 227
Pasta, boiled (150g) 25g 131
Spaghetti(120g) 26g 158
Rice, boiled (160g) 30g 130
Apple 9g 52
Apricots 6g 48
Apricots, dried(25g) 43g 241
Banana 19g 89
Black currants, dried(15g) 63g 408
Dates, dried(35g) 64g 227
Figs, dried(40g) 53g 74.9
Peaches, dried(25g) 53g 90
Prunes (80g) 34g 240
Raisins, dried(20g) 64g 299
Spring roll, fried(200g) 29g 154
Cow’s milk (30g) 60g 42
Milkshake, flavored (340g) 17g 112
Yogurt, flavored(200g) 11g 35


The building block of our muscles is protein. Or the whole body is constituted of protein. If you want to gain weight, your body must synthesize more muscle protein than it breaks down. However, your body needs to be a net protein balance, called nitrogen balance (as protein is rich in Nitrogen). Recommended dietary intake of protein is 0.8g per body weight in Kg for the sedentary person. But, for gaining weight, RDI is 2.2 grams of protein per kg. A diet that doesn’t contain protein mat leads to the PEM (protein energy malnutrition). It is comprising of marasmus & kwashiorkor.

How to Gain Weight Naturally

I have given details here about protein rich diets-Amount of Protein in 100g:

Sources Proteins (g) Calories (Cal)
Low fat chocolate milk 16 280


Fresh fish 25 129
Skinless chicken breast 21 114
Peanut butter(6tps) 24 564
Mixed nuts 17 617
Yogurt 10g 59
Tofu 8 76
Soybean 36 446
Lentils 9 353
Cheddar cheese 7.1 114
Egg white 11 52
Cottage cheese 14 110
Milk, low fat 8.1 121
Milk, skim 8.4 86
Black beans 7.6 113
Chick peas 7.3 113
Salmon 16.9 121
Oatmeal 6.6 145
Pancake, whole wheat 3.4 74
Turkey 33.9 178
White rice 4.5 206


It is one of the three macronutrients, along with carbs and proteins. It is also called triglycerides.Fats are also the source of essential fatty acids that are very important regards the dietary requirements. They provide energy 9Kcal/Kg. Some vitamins like vitamin A, D E & K are fat soluble, means they are absorbed, digested and transported along with fats.It act as an insulators against shock and promoting healthy cell function. The reference dietary intake of saturated fats for adults is 24g/day. But for gaining muscles 70g/day is recommended. If you are consistently taking low density lipoprotein instead of high density lipoprotein leads to heart diseases, fatty liver disease, insatiable hunger, and hypertriglyceridemia.

Sources of Fats- Amount of Fats in 100g:

Sources Fats (g) Calories (Cal)
Avocados 15 160
Cheese 33 402
Dark chocolate 42.63 546
Walnuts 65 654
Salmon 13 204
Eggs 11 52
Chia seeds 30.7 486
Extra virgin olive oil 100 884
Coconut oil 100 862
Fat-yogurt 7.4 140
Olives 15 25
Ground flaxseeds 4.3 36
Tuna 6 184
Tofu 4.8 76
Sunflower seeds 51 584
Full fat-milk 1 42
Pistachios 45 562

Diet Plan to gain weight for females:

Females are more conscious about their weight, mostly girls are a focus on how to lose weight instead of how to gain weight. Every girl wants to look beautiful, wants to wear every sort of dresses without being the concern of looking fat. They think that if they eat more they would become fat and don’t look smart and beautiful this leads them to underweight, skinny or slim appearance. Gradually low weight increases the chance of many medical complications in females. I would tell you how to increase your pounds without becoming fatty or obese.

  1. Increase the no. of meals:

Usually, it recommends that to take 5 to 6 meals in a day to Gain Weight Naturally. Three big meals and two or three small. Breakfast, lunch & dinner should be high in proteins and carbs. Eat small meals more frequently as it improves the appetite which results in increases the portion size and adding more ingredients. It also helps to maintain consistent energy levels in your body. The meal portions are not so big, so there is absolutely no fat gain.

Telling of no fat gain, gaining lean muscle mass is something that you should focus on.

  1. Increase your calories:

What we eat has some calorie content. Just like we eat food with fewer calories to lose weight, similarly, we need to eat food that has more calories to gain weight. You need to take in more than 250-500 calories daily to add roughly half a kilo to your current weight. Add more vegetables like beans, broccoli, cabbage, lettuce, spinach, pumpkins, asparagus and eggplants to your diet. You can also add a healthy portion of red meat to add weight, not cholesterol! You can also use olive oil in dressings of salads. Increasing the consumption of dairy products is another way to increase calories. Make sure you consume a full calorie dairy product (whole milk).

  1. Add 45 calories:Cook your eggs with butter.
  2. Add 80 calories:Cook your oatmeal with whole milk instead of water.
  3. Add 80 calories:Add some olive oil and avocados to your salads.
  4. Add 100 calories:Spread peanut butter on apple slices for a snack.
  5. Protein shakes/smoothies: Smoothies also have importance in gaining weight. Not only are these rich in nutritious elements but also a quick source to gain weight.

Egg honey shakes 2 eggs, 1 tablespoon honey & 2 cups of whole milk. It would help you to gain lean mass and also gives strength.

Banana nuts shake 5 sliced bananas, 10 almonds, 15 raisins & 3 cups of whole milk. It would give 1K calories.

Porridge peanut butter shake 4 tablespoons porridge, 1 tablespoon peanut butter & 2 cups whole milk.

Blueberry smoothies: 2 cups of frozen blueberries & ¾ cup of almond milk.

  1. Friendly fats:

Some fats are good and some are bad, good fats are necessary for the growth and strength of muscles. This helps to elevate the metabolic rate, which in return helps the body lose bad fats and gain good fats. Fats perform many vital functions in the body. Polyunsaturated and monounsaturated fats are considered good fats. They can be obtained from nuts, leafy veggies, salmon, flaxseed oil, avocados oil, and many seeds. Healthy fats are enrich source of omega-3 and omega-6 fatty acids.

  1. Exercise:

Physical activities play role in both weight gain and weight loose. Some exercises build the muscles mass while some are helpful to decrease the fats. Here is the list of few exercises that help the body to build muscles;

  • Twisting Crunches
  • Shoulder Shrug
  • Barbell Squats
  • Leg Curls
  •  Weighted Crunches
  • Triceps Push Down
  • Arm Curls
  • Pull ups
  • Ab Roller
  • Leg Press
  • Leg Extension
  1. Eliminate Mental Strain:

Stress is something that is common between losing or gaining weight for the concerned person. When you try to gain or lose weight stress often becomes a major hurdle in your way. Therefore, it is important to be tension-free while performing exercises or eating gain weight. Have a relaxing bath to reduce the tension

or stress. Or, put on some good music and dance till you drop!

  1. Keep a Food Record:

You have to make a food diary if you want to gain weight. Keeping record of what you have eaten throughout the day will obviously help you to understand your eating habits better. Once you have seen gaining weight at the end of every week, write it down as well, this will encourage.

8.  Get Enough Sleep:

The next big step is to make sure you get sound sleep. Experts say that sleep is very essential for a person’s health and well-being. Like nutrition and physical activity, sleep is an essential determinant of your health and well-being. To stay fit and fine, person needs a minimum of eight hours of sleep every day. When body gets enough rest it will function properly and body will build better muscles

  1. Stay motivated:

If you want to Gain Weight Naturally you have to make yourself motivated. You have to stay focused and concerned about diet plan. Gaining weight is not a quip. Because it is much more difficult than losing weight. However, if you want to reach your goal, never loose heart or demotivated. Do not set unrealistic goals for yourself in fact always remember that every person has unique & different body? You cannot expect to gain weight and achieve the perfect figure immediately. So don’t be sad ever, good luck!

How to gain weight fast for females?

Now a days people are running, dieting, seeking expert advice, and of course hitting the gym. For some people weight gain is painful as weight loose. However, having low weight problems may be just as bad for your body as being fat. There is so much information about weight loose but how do you add to achieve the opposite?  In our society people are so busy to meet a dietitian regularly. I am here to give you a proper diet plan to gain weight in one month. Weight gain can be a difficult task for those having fast metabolism but don’t worry at all!

A complete diet plan: Foods to gain weight for females


  • One bowl of porridge + 2 eggs + 2 toasts
  • Or 2 parathas with cheese omelet
  • Or a bowl of corn flakes with mixed fruit juice
  • Or 2 to 4 fried eggs with baked beans
  • Or a glass full of fat mil
  • Or a cup of full fat yogurt


  • 2 sandwiches of peanut butter
  • Or take a protein bars
  • Or take a smoothies


  • lean beef or chicken 150-200g with salad
  • Or 2 rootis with meat
  • Or White flour pasta
  • Or a bowl of rice


  • 2 sandwiches with mayo or cheese
  • Or a cup of coffee
  • Or fried fries
  • Or 200 g boiled potatoes
  • Or milkshakes


  • Same as lunch
  • Grilled chicken
  • Baked fish
  • Lasagna
  • Avoid rice at night
  • A glass of milk before bed

Weight gain check list:

If you follow all the diet plans but still you think that something is missing in your total plan then must follow the check list that has given below:

  • Drink plenty of water
  • Don’t binge eat
  • Eat healthy foods
  • Avoid soft drinks
  • Sleep sound
  • Don’t eat junk food
  • Do walk

A complete diet chart: Diet plan to gain weight for females

Meals Time What to eat
Before breakfast 7 a.m. – 8 a.m. A cup of whole cream milk
Breakfast 8       a.m. – 9 a.m. Or, a bowl of corn flakes, oats, or porridge.

·         Or, two chapattis with a bowl of veggies

·         or two stuffed paranthas.

·         Fruits or a glass of fresh fruit juice.

Brunch 10 a.m. – 11 a.m. ·       Banana, strawberry or any other fruit shake
Lunch 12:30 p.m. – 1:30 p.m. ·         A small bowl of rice and 2 rootis

·         A bowl of pulses like daals (Masoor, moong, chana)

·         A bowl of vegetables curry

·         Two pieces of chicken, a piece of fish, eggs or cheese

·         Green salad containing cucumber, cabbage, radish, carrot and tomatoes dressing with olive oil.

Evening snack 5:30 p.m. – 6:30 p.m. ·         Vegetable or chicken soup.

·         Veg sandwich with cheese or mayonnaise. Or peanut butter sandwich

Dinner 8:30 p.m. – 9:30 p.m. ·         Similar diet as lunch but avoid rice.

·         Frilled fish or chicken

·         lasagna

Before bed 10:30 p.m. – 11 p.m. ·         A glass of milk

Weight gain check list:

If you follow all the diet plans but still you think that something is missing in your total plan then must follow the check list that has given below:

  • Drink plenty of water
  • Don’t binge eat
  • Eat healthy foods
  • Avoid soft drinks
  • Sleep sound
  • Don’t eat junk food
  • Do walk

 About the author:

This is Areeba Binta Imran, doing bachelors in human nutrition and dietetics. My exclusive purpose of writing this article is to give awareness about underweight and how to overcome this disability through nutrition. Nutrition like other lifestyle habit is too much important for living a joyful life. Make it lifestyle, not a duty.

      “Think positive+ eat better+ exercise often+ feels good= healthy life.”

I have tried my best to tell you all the possible aspects to gain weight. I hope this article would help you in achieving your goals regarding to live a healthy life. People will demotivate you but don’t listen to them. At first, they will ask you why you’re doing this. Later they will ask, how you did it. Always think positive, less worry about things and Be HAPPY!


Team-Nutrition Lab                              

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  1. Worth reading article indeed!?
    Ur hard work is appreciated Girl..
    U did ur best..?
    Congratulations Areeba?
    Send me pdf of ths document?

  2. Worth reading. Very helpful article to gain weight. There are very few writings we found on gaining it as maximum is how to loose weight. But after reading it I am very happy that some one has written on this topic.

  3. Such a informative article ! So thoroughly explained and well defined ♥️ Such a great job ! ✨ keep up the good work ?

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