13 Tips for How to Gain Weight Safely

Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN

While our culture places immense value on being thin, the prevalence of those who are underweight is a significant public health issue. There are a number of reasons people can be underweight, including genetics, fast metabolism, and underlying medical conditions such as thyroid problems or cancer. Women are at increased risk of being underweight, as are adults over the age of 60.

Health risks associated with being underweight include hair loss, dry skin, fertility issues, and poor dental health. In severe cases, underweight people may have weakened immune systems or develop osteoporosis. There is an increased mortality risk associated with being underweight.

If you're looking for ways to gain weight, the good news is there are nutritious foods you can add to your daily diet with increased portion sizes to incorporate more calories daily. Consuming beneficial fats, whole grains, fruits and vegetables, and plenty of water are ways to help achieve your desired weight.

Underweight is defined by a body mass index (BMI) of less than 18.5; a BMI of 18.5–24.9 is considered normal.

Takeaway

Body Mass Index (BMI) is a dated, biased measure that doesn’t account for several factors, such as body composition, ethnicity, race, gender, and age.

Despite being a flawed measure, BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes.

Note that being underweight (or overweight) is not always solely measured by BMI, and there are other factors to consider. Some people naturally have less fat than others and could be perceived as underweight due to their low BMI but are otherwise perfectly healthy. The same goes for those who may be considered overweight or obese based on their BMI. That's why it's best to speak with your doctor who can provide an accurate diagnosis.

If you're underweight and it's determined that your health would benefit from gaining weight, your doctor will likely recommend that you eat more foods that are nutrient- and calorie-dense to help you gain weight.

Takeaway

In order to gain weight healthfully, you need to take in more calories than your body burns, ideally with nutrient-dense foods. Not all calories are created equal, and some food choices are more nutritious than others.

Related: Signs That You May Be Underweight

Foods to Help You Gain Weight

Some nutrient-dense foods that can help you gain weight include:

• Whole milk

• Starchy vegetables

• Avocado

• Creamy soups

• Red meat

• Juice

• Cheese

• Nuts and nut butters

• Salmon

• Protein smoothies

Related: One-Week 3,000-Calorie Meal Plan

Stock Up on Nutritious Foods

It's important to consume nutrient-dense foods—regardless of your weight status. The U.S. Department of Agriculture (USDA) recommends including a variety of nutritious foods in your diet like protein, fruit, vegetables, grains, and dairy products for optimal nutrition.

The U.S. Food and Drug Administration (FDA) uses a 2,000-calorie diet as an example on Nutrition Facts labels. It is not necessarily a recommendation to consume 2,000 calories. The number of calories your body needs may vary based on age, gender, and activity level.

If you're underweight, you'll typically want to consume an additional 500 calories per day. To do this, you might eat extra meals or increase the size of your meals. You can also increase calories and fats by adding beneficial monounsaturated and polyunsaturated fats such as avocado, nuts, seeds, and plant-based oils.

If you don't have an appetite, you'll probably benefit from nibbling on small calorie-dense snacks throughout the day. If you're short on time for additional snack prep, you might increase the portion sizes of your meals.

While it may seem like an easy solution to reach for a bag of salty chips or sugary ice cream since these foods contain a significant number of calories, they fall short on nutritional value. Foods rich in sugar and salt can leave you feeling sluggish and bloated. In addition, consuming these foods regularly and in excess may put you at increased risk of developing cardiovascular disease and type 2 diabetes.

Though processed foods are typically associated with weight gain and obesity, they can also lead to chronic health conditions like inflammatory bowel disease (IBD), autoimmune diseases, colorectal cancer, and mood disorders including anxiety and depression.

Instead, get started with a healthy weight-gaining diet by using the following tips to eat more nutritious, nutrient-dense foods.

Related: 10 Tips to Gain Weight Safely, According to Experts

Have an Extra Slice of Whole Grain Toast With Peanut Butter at Breakfast

Start your day with a hearty breakfast and have an extra slice or two of whole-grain toast with peanut butter, which is calorie-dense and high in fat and protein. Two tablespoons of peanut butter have about 200 calories. Opt for natural peanut butter brands over options containing added sugar. Almond butter and other types of nut and seed butter are also healthy choices for gaining weight since they're protein-packed and have plenty of healthy fats.

Whole grains are an important source of dietary fiber. Choose a whole-grain bread that has at least 100 calories per slice. If a bread contains nuts and seeds, it will usually have more calories and healthy fats per serving.

Explainer

We've tried, tested, and reviewed the best whole grain breads. If you're looking for whole grain breads, explore which option may be best for you.

Drink Whole Milk, 100% Fruit Juice, or Vegetable Juice

Wash down your nut butter toast with a glass of whole milk for added protein, calcium, and vitamin D. If you don't like cow's milk or choose not to have it, opt for a nut-based milk alternative. It will contain fewer calories, but should still be fortified with calcium and vitamin D, which are important nutrients while you're gaining weight.

Throughout the day, choose 100% fruit and vegetable juices that don't contain any additives like sugar. Read the Nutrition Facts labels closely to ensure you're consuming real ingredients you can easily pronounce—the fewer ingredients listed, the better.

Sugary sodas may be tempting—and while they're high in calories they've got nothing to add nutrition-wise. They're loaded with added sugar, which is linked to an elevated risk of chronic disease.

Takeaway

When it comes to beverages, choose whole milk or fruit and vegetable juices to boost your daily dose of vitamins and minerals.

Add Extra Cheese to an Omelet and Use an Extra Egg

Omelets are usually made with two or three eggs, some cheese, and a variety of added ingredients, so they're already energy-dense. Add extra calories to help you gain weight by using more cheese and an extra egg in your omelet. Save room for healthy veggies like spinach, peppers, and onions, or maybe some mushrooms and tomatoes.

Cook your omelet with a tablespoon of avocado oil or extra virgin olive oil. This will add extra calories and monounsaturated fat. You can add a dash of whole milk or half-and-half to the egg mixture for even more calories and added creaminess. On the side, try a slice of whole-grain bread topped with avocado for a big dose of healthy fat.

Related: 8 Healthy Weight Gain Methods for Females

Top Your Avocado Toast with an Egg

Avocados are widely known as a superfood since they're loaded with healthy fat and fiber and a great source of protein. They're a great choice for a weight-gaining diet. Take your avocado toast game up a notch with a fried or poached egg for a double dose of protein and additional calories.

Slice an Apple and Serve With Nut Butter

Many people don't eat enough fruits and vegetables, and although they're lower in calories, you don't want to give them up since they're also an important part of a balanced diet. Boost your snack-time calorie intake by slathering some almond, peanut, or cashew butter on apple slices. You'll get plenty of nutrients along with calories to help you gain weight.

Related: How to Get More Fruits and Vegetables Into Your Diet

Add Chopped Nuts, Oats, Fruit and Honey to Yogurt

Enhance Greek yogurt with a generous portion of walnuts, almonds, pecans, oats, granola, and your favorite dried fruit. Top it off with a spoonful of honey and you'll have a delicious and healthful snack or dessert.

Takeaway

Yogurt has friendly bacteria that help keep your gut healthy and nuts have beneficial fats and add the calories you need for a weight-gaining diet.

Related: Kombucha?? Nutrition Facts and Health Benefits

Carry a Bag of Trail Mix for a Convenient Snack

Trail mix is nuts, seeds, cereal, and dried fruit. You can buy trail mix in grocery stores or make your own. You can tack on a few more calories by adding chocolate chips to help you gain weight. Keep your trail mix in a plastic bag or container and carry it with you on the go so you have something to nibble on throughout the day while on your weight-gaining diet.

Related: Recipes that take the guesswork out of cooking healthy meals!

Increase Protein Intake (and Calories) With Protein Bars

Protein bars are similar to trail mix, ingredient-wise. You can make protein bars or purchase any number of bars in any grocery or convenience store. Check out the nutrition facts label to see how many calories you're getting per serving and if it meets the requirements to help you gain weight. Be on the lookout for hidden added sugars, too.

Related: Make Your Own Protein Bars

Use Sour Cream as a Go-To Topping

Sour cream adds calcium and extra calories if you're looking to gain weight. Add even more calories with cheese, gravy, full-fat Greek yogurt, or grass-fed butter.

Eat Larger Portions of Starchy Vegetables Like Potatoes

Potatoes often get a bad rap because they're high in carbohydrates—but your body uses carbs for energy and potatoes are rich in vitamins, minerals, and fiber. Amp up the calories by adding sour cream or yogurt—and bonus points for cooking with healthy fats like olive oil.

Potatoes are on the starchy side, so they're also higher in calories than green veggies. While you don't want to give up on Brussels sprouts, broccoli, and kale, you should feel free to load up on potatoes, sweet potatoes, butternut squash, winter squash, and even sweet corn.

Related: Potato Nutrition Facts and Health Benefits

Choose Creamed Soups Over Clear Soups

Creamed soups are higher in calories than clear broth-based soups. A big bowl of creamed soup and crusty warm bread can make an excellent energy-dense meal for your quest to gain weight. Boost the nutrition of your creamed soups by including veggies. Do this by choosing cream of broccoli, mushroom, or similar types of cream-based soup.

Add Cheese Sauces to Green Veggies

Green and colorful vegetables like broccoli are packed with vitamins, minerals, and fiber. But, they're also low in calories. Up your energy intake by adding cheese or cheese sauce to your favorite green veggies.

If you don't like cheese sauce, consider roasting your vegetables in olive oil, then tossing them with some seeds for added crunch, fiber, protein, and fat.

Eat Red Meat (and Choose Lean Cuts for a Healthy Heart)

While fattier cuts of meat are higher in calories, they're also associated with an increased risk for heart disease when consumed in excess. If you choose to incorporate fatty cuts of red meat into your weight-gaining diet, be sure to do so in moderation.

Lean cuts of steak, lean ground beef, or bison are great options that still contain plenty of nutrition for optimal body function. If you don't eat red meat, you can also get your protein from chicken, pork, fish, and even plant sources like meat substitutes and legumes.

Takeaway

Whether you choose lean animal protein or plant-based sources, there are plenty of possibilities to ensure you're getting enough protein while you're on a weight-gaining diet.

Related: How Much Protein Do You Need?

What About Appetite Stimulants to Gain Weight?

Doctors may prescribe medications to help improve appetite for those who need to gain weight, especially those with a health condition affecting their hunger. These can include some anti-depressants, steroid medications, and cannabis. Another commonly prescribed appetite stimulant is oxandrolone, given to cancer patients to stimulate hunger.

Some natural products claim to be appetite stimulants. A 2013 study published in Appetite found that fish oil supplements successfully increased appetite in healthy adults. Additionally, some research shows that zinc supplementation can help regulate appetite in those with zinc deficiencies. Similarly, a thiamine deficiency can be supplemented with vitamin B-1 to help increase appetite.

Takeaway

Medications and other natural products may help you gain weight, but it's best to consult a healthcare provider to determine the best way for you.

A Word From Verywell

The best way to healthily gain weight is to consume more calories than you're burning by eating a variety of nutrient-dense healthy foods. Even though processed foods are high in calories, they don't have the health benefits and nutritional value compared with real, whole foods.

Remember, there is no one-size-fits-all definition of a healthy lifestyle, and it's all about what works best for you. If you're concerned that you may be underweight, consult a healthcare provider.

Related: Is Weight Gain a Possibility While Strength Training?

Read the original article on Verywell Fitness.