Four Methods To Gain Weight In A Healthy Way

how to gain healthy weight

When people think about maintaining a healthy weight, they're often likely to think about losing weight. Some people have the opposite problem though - they need to gain weight in a healthy way.

In fact, being underweight can be just as hazardous to a person's health as being overweight. Underweight people will find that they are more susceptible to infection, overall poor health, and an elevated risk of heart attacks.

In this post, we will take a look at how to gain weight in a healthy way and put together a sample healthy weight gain meal plan.

Why Some People Find It Hard To Gain Weight

There are lots of reasons that a person might struggle to gain weight. Here's a closer look at just some of the most common reasons this might be the case:


Genetics plays a big part in determining how our bodies handle the food that we eat. Some people might find that their genetic makeup means their body does not process food as efficiently as possible, and this can make it difficult for them to achieve a healthy weight. 

An active metabolism

Your metabolic rate will determine how many calories you burn each day. Depending on their body, some people find that they naturally burn more calories than other people. This means that they often find themselves in a calorie deficit and underweight. 


Unfortunately, there are a host of reasons a person might suffer from malnutrition. Some people lack the appropriate education around food, while others might find that their circumstances mean they don't have access to high-quality and nutritious food. 

Eating disorders

An estimated 30 million people in the USA suffer from some form of an eating disorder. Those disorders can affect a person's relationship with food and cause them to avoid eating the appropriate quantity of blend of food.

High Nutrient Foods For Weight Gain

If you are underweight, you'll need to identify a range of high nutrient foods for weight gain. You should incorporate these foods into your diet to achieve your healthy target weight.

The good news is that the world is filled with healthy foods that can promote fast weight gain. Here's a look at just some of the key options that you might want to incorporate into your diet:

  • Delicious protein smoothies
  • Cooked rice
  • Fresh milk
  • Red meats
  • Potatoes and other starches
  • Dried fruit

There are many more natural foods that can help you to achieve your target weight. If you are in serious need of putting on some weight, you should always be sure to speak with a professional nutritionist or health professional who will offer you the appropriate guidance.

Protein Shakes And Weight Gain

high nutrient foods for weight gain

When it comes to putting on more weight, some people ask "does protein help gain weight?" Well, if you are hoping to cultivate more mass and raise your base weight, you'll certainly want to turn to protein shakes and other protein supplements.

A high-protein diet has been proven to help people cultivate more mass and improve their weight. This is because protein helps to build healthy muscles - tissue that is denser than fat tissue.

Protein can help you to build muscle and improve your weight. You will also find that foods high in protein are often high in terms of general calories, too, which can help you to avoid being in a state of calorie deficit.

There are lots of different protein shakes out there. There are different flavors and combinations, as well as different types that can fit with your priorities and eating patterns. The most common types of protein include:

  • Whey protein
  • Pea protein
  • Hemp protein
  • Egg protein

Counting Macros

You should also consider counting macros for weight gain. If you balance your consumption of macronutrients, you'll find it easier to achieve your desired weight.

Counting macros often revolves around funding a macro ratio - a split between carbs, protein, and fat. There are macro ratios out there for people who are hoping to gain weight and these ratios often place a lot of importance of protein. This helps you to gain weight in a healthy way.

There are lots of macronutrient calculators out there that help people to calculate the appropriate macro ratio according to a host of factors like their age, height, gender, weight, and more.

Paying attention to your macros can help you to stay conscious of what you're eating and give you the best chance of success.

Create A Meal Plan

does protein help gain weight

Just as focusing on your macros can help you to put on more weight, so can a more general focus on the food that you're eating.

If you have a problematic relationship with nutrition, you should make a concerted effort to identify and resolve your problem. You should think carefully about the food that you consume and how you can adjust your diet to help you meet your goals.

You should make sure to create a meal plan and try to stick to it. A meal plan helps you to eat the right foods and keep track of how different foods affect your progress. This can make your weight gain journey more methodical and, ultimately, more successful.

Other Ways To Help Gain Weight

There are a host of other factors that can help you to gain more weight. Here's a look at some of the healthiest ways to gain more weight.

Set clear goals

If you are going to put on weight, it's important that you establish clear goals and monitor how close you come to achieving them. 

Practice intuitive eating

When it comes to intuitive eating weight gain is a definite potential result. Intuitive eating means that you essentially pay attention to what your body is telling you to eat without complicating the process with diets and trends. It might just work for you.

Focus on your sleep

If you fail to get the appropriate amount of sleep, you might find that your body struggles to maintain a healthy weight. If you find it difficult to put on weight, try to address any underlying sleep issues that you have.

Reduce cardio and focus on strength

healthy weight gain meal plan

Cardio workouts mean that you burn precious calories. If you perform a lot of cardio exercises, try to switch out some cardio sessions for strength workouts that can help you to build muscle and put on weight.