Healthy Weight Gain Diet Plan and Foods (2022)

Building muscles or gaining weight is not as simple as it sounds. But, just as there are diet plans to lose weight, there are diet plans for weight gain.

A diet plan for weight gain should focus on high calorie and good quality protein intake. However, it is also essential to choose the right diet plan for weight gain that includes a healthy, well-balanced diet rather than just empty calories and fats. A proper diet plan for weight gain provides you with essential nutrients while helping you build muscle mass.

The primary aim of any diet plan for weight gain is to provide you with more calories than what you burn in a day. However, a good diet plan for weight gain includes an increased intake of all the macronutrients: carbohydrates, proteins, healthy fats, and calories. So choose your diet plan wisely, keeping its nutritional value in mind.

The struggle of being underweight is as hard as being overweight. In addition, being underweight comes with its own set of health challenges, such as fatigue, weak immunity, frequent infections, fragile bones, pale skin, brittle hair. Therefore, it is imperative to choose an efficient and healthy diet plan for weight gain.

If you are struggling to find the perfect diet plan to gain weight, then you have come to the right place. This article covers all aspects of a good diet plan that will help you gain weight.

What is a Healthy Weight Range?

Your Body Mass Index (BMI) determines your healthy weight range. To calculate your BMI, divide your body weight by your height in meter square. The answer you get is your BMI.

A BMI between 18.5 and 24.9 falls under the healthy weight range. If your BMI is 18.5 or less, it means that you are underweight.

Reasons for Being Underweight:

  • High Metabolism – Everyone has a different body type. People with a high metabolic rate remain lean and fail to gain weight, no matter how much they eat in a day.
  • Family History – Our genes play a significant role in deciding our body structure and weight. If you have a low BMI and lean body genetically, it will affect your weight.
  • Eating Disorders – Eating disorders like anorexia nervosa and bulimia nervosa also remain underweight.
  • Medical Conditions – Medical conditions like diabetes, hyperthyroidism, infections, cancers, etc., can also cause weight loss.
  • Mental Illness – Mental health conditions such as depression, anxiety, stress, eating disorders can also cause loss of appetite and lead to weight loss.

Tips to Gain Weight in a Healthy Way:

1. High-Calorie Food

To gain weight healthily, eat foods like banana, avocados, full-fat milk., that are high in calories and full of nutrients.

(Video) Foods you Should Eat to Gain Weight in a Healthy Way | Dr. Hansaji Yogendra

A calorie-rich diet is necessary to gain the right amount of weight according to your body type. Therefore, besides high-calorie food, one needs to know the right high-calorie food to be consumed.

Some nutritious high-calorie food that you may include in your diet are homemade granola bars, Tofu, Avocados, Chickpeas, etc.

2. Consume Healthy Carbs

A popular misconception is that carbs make you overweight. The truth is weight gain depends on the number of calories you intake. So, you can add healthy carbs like bananas, potatoes, sweet potatoes, red or brown rice, whole grains, and fruits will help you gain weight healthily and safely.

Try to include good quality carbs in all your meals in some form or the other. A balanced meal is essential to receive nutrients that the body needs to function properly.

3. Protein Rich Food

Proteins are what make up our muscles. The absence of the recommended protein intake can make your efforts to gain weight futile.

Lack of protein in your diet can turn calories directly into fat and interfere in maintaining a healthy weight. Take at least 1.5-2 grams of protein per kg of your body weight to gain weight and build lean muscle mass.

Chicken breast, turkey, nuts, legumes, beans, fish, eggs, milk are excellent sources of lean proteins.

4. Reduce Stress

Stress causes a loss of appetite, and in some, it increases their appetite. In both cases, stress is extremely harmful to your mental and physical health.

Avoid stress as much as you can. Meditate, breathe deep, listen to music, relax, take hot shower baths and be active to reduce stress.

(Video) Healthy Foods That Will Make You Gain Weight Fast | The Foodie

5. Strength Training

Your aim should be to gain lean muscle mass and not fat mass. Therefore, it is crucial to work out and do strength training at least 2-4 times a week.

The right set of exercises can keep your body toned and defined. Pushups, lunges and squats are some of the exercises that you can include in your workout.

6. Get Good Sleep

A good night’s sleep can do wonders for your health. A good quality sleep of approximately 8 hours helps to strengthen muscle mass and keeps your body fit. Lack of sleep is a contributing factor to hormonal imbalance.

It can cause fatigue and exhaustion resulting in an inability to perform any physical activity for a healthy lifestyle.

Healthy Diet Plan for Weight Gain

Following is a sample diet plan that you can follow to gain weight healthily. You can alter the program according to your food choices, age, sex, level of physical activity, and calorie requirements.

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(Video) Weight Gain Diet For Beginners | Full Day Diet Plan | Gain Weight Fast by Rukhma Naveed

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See an example of a 3000 calories diet plan for weight gain based on Indian meal preferences.

  • Early Morning – 1 glass of milk with two boiled eggs or bananas and 10 grams or 6-7 pieces of soaked almonds.
  • Breakfast – 2 vegetable or paneer stuffed parathas with 1 cup of curd. You can also have two masala dosa with sambhar and chutney, two moong dal chillas with paneer stuffing, or two eggs omelette with two slices of toasted whole wheat or multigrain bread.
  • Mid-Morning – 3-4 pieces of groundnut or Sesame seed Chikki or dry fruit Chikki. A handful of roasted almonds with one glass of curd lassi.
  • Lunch – 1 cup sprout salad or one bowl of chicken soup. 2 medium chapattis with 2 cups of vegetable of your choice, chicken breast or fish, yoghurt, 1 cup dal, and 1 cup rice.
  • Evening – 1 cup tea or coffee with full-fat milk, 2-3 wholewheat or Sesame biscuits or Nachni Chilla, Poha with peanuts, potato and peas or makhanas roasted with ghee.
  • Mid–Evening – 3-4 pieces of groundnut or dry fruit Chikki with a handful of roasted almonds.
  • Dinner – 1 bowl of chicken or mixed vegetable soup. 2 medium chapatis with 2 cups of vegetables, chicken breast/fish fillet/ tofu or paneer, 1 cup dal, 1 cup rice, and mixed salad.
  • Late Night – 1 glass of milk with organic turmeric with two bananas.

Continental Diet Plan for Weight Gain

A sample diet plan if you are looking at other options. Just try to include calorie and protein-rich food in all your meals.

  • Breakfast – 2 toasted whole-grain pieces of bread with 2 tbsp of peanut butter and 2 boiled eggs. One glass of hot chocolate with good quality cocoa or milk and one fruit of your choice.
  • Lunch – Chicken breast or grilled Fish Fillet with Wholewheat pasta or 1 cup of brown rice and legumes. One cup of green leafy vegetable, tomato, and cheese.
  • Evening Snack – Tea/coffee with whole wheat scones or muffins and OR a fistful of mixed nuts.
  • Dinner – Lambchop or fish fillet or tofu shallow fried in olive oil. Sweet potato mash or cauliflower mash with milk and 2 cups of vegetables.
  • Dessert – full-fat cream with fruits and nuts, yoghurt, pancakes with maple syrup or honey.

Weight Gain Foods to Include in Your Diet Plan

  • Animal protein
  • Fish
  • Dark leafy vegetables
  • Avocados
  • Legumes
  • Nuts and seeds
  • Carbohydrates
  • Nut butter
  • Full-fat dairy products
  • Whole grains
  • Fruits

Foods to Avoid:

  • Fried food
  • Refined carbs
  • Sugar rich food
  • Carbonated drinks
  • Candies

A typical diet plan for weight gain recommends at least three big meals in a day with large portions. However, if you do not like eating at once, you can divide your diet plan for weight gain into five to six smaller meals.

There is no restriction in diet plans for weight gain. However, according to nutritionists, it is better to include healthy whole foods over processed and sugary foods in your weight gain diet.

Apart from a good diet plan for weight gain, other factors like exercise, sleep, active lifestyle., also play a significant role in shaping your body. Therefore, choose a diet plan that suits your body and fits your lifestyle. Remember, gaining or losing weight is a journey and requires constant motivation. So keep yourself motivated, eat healthily, exercise regularly, and live stress-free.

Frequently Asked Questions (FAQs)

Q. Which fruits are good for weight gain?

A.Fruits like bananas, avocados, mangoes, coconut, are an excellent choice if you want to gain weight. That is because fruits keep you satiated, and this is because fruits have sugar and natural fibre and are voluminous. In addition, they have high-calorie content and contain essential nutrients like calcium, vitamins, carbohydrates, etc.

Q. Are eggs good for weight gain?

A.Eggs are an excellent choice for protein and help to build muscle mass. Eggs contain high-quality protein and healthy fats.

(Video) Healthy Snacking for Weight Gain

Q. Can I consume banana and milk daily to gain weight?

A.While bananas and milk together can help you gain weight quickly. Regular consumption of this calorie-rich drink can rapidly increase calories and uncontrollable weight gain. Therefore, it is advisable to take it in moderation.

Q. What are the health risks of being underweight?

A.Being underweight can lead to various health problems like nutritional deficiencies, fertility problems, weak immune system, constant fatigue, skin, hair, teeth problems, osteoporosis, etc.

Q. Is 800 calories a day healthy?

A.If you take a low-calorie diet, you feel low on energy, and your body suffers due to a lack of essential nutrients. Eight hundred calories per day are not sufficient to give you the power to perform all your daily tasks. Calorie requirements differ from individual to individual however a good starting point is between 1300-1500 cal per day.

Q. Are eggs good for weight gain?

A. Whole eggs are rich in good quality protein and healthy fats and can help in gaining muscle and simultaneous weight gain.

Q. What foods cause weight gain?

A. Higher calorie fruits which tend to be sweeter, such as mangoes, bananas, custard apples, avocados can help in weight gain.

Q. Which fruit causes weight gain?

A. Although fruits contain natural sugar, they are a goldmine of nutrients. Mangoes, bananas, avocados, nuts and prunes are some of the high-calorie fruits that will help you gain weight.

Q. What snacks make you gain weight?

A. Calorie dense healthy snacks which are also rich in nutrients can help in weight gain. These include nuts, seeds, fruit and nut bars, nut butters and whole grain toast, smoothies, whole eggs etc

Q. What is the fastest way to gain weight?

A. There is no shortcut or a magic pill to gain weight fast. Focus on gaining weight in a healthy sustainable way by eating healthy calorie dense foods, avoiding junk and fried foods and exercising regularly.

Q. What fruit is the highest in calories?

A. Avocados are the highest calorie fruit, as each serving (100g) of avocado contains 160 calories.

Q. What foods are high in protein for weight gain?

A. Red Meats, Whole wheat breads, certain fruits like avocados, full-fat milk and nut butters are some high-protein foods for weight gain.

Q. Can you gain weight from a protein diet?

A. Eating a high protein diet can help in building muscle mass which in turn helps in gaining weight as well.

Q. Do bananas increase weight?

A. Bananas are a great source of carbohydrates and calories. So bananas can be an excellent addition to your diet if you are looking to gain weight.

(Video) The Best Meal Plan To Lose Fat Faster (EAT LIKE THIS!)

Q. Is Apple good for weight gain?

A. One medium apple (182g) can provide upto 107 calories. So you can consider adding apples to your diet for gaining weight.

Q. Is 3500 calories enough to gain weight?

A. Surplus of 3500 calories intake per day can lead to gain of half a kg at the end of the week.

FAQs

How can I gain weight in 10 days diet? ›

Increase calorie intake: People should increase the intake of calories. You can add foods that are rich in calorie granola, meats, tofu, avocados, beans, sweet potatoes, whole grains, etc. One can simply add cream to the coffee and increase calories! Replace all your low-calorie food with high-calorie.

Which fruit is good for weight gain? ›

Dried fruits, such as dates, prunes, apricots, figs, sultanas, currants, and raisins, contain more calories than their fresh counterparts, making them great options for healthy weight gain.

What food makes you gain weight the fastest? ›

Carbohydrates
  • Rice. Rice is high in carbohydrates. ...
  • Whole grain bread. Whole grain bread contains complex carbohydrates and is higher in protein than white bread. ...
  • Whole grain cereals. Whole grain cereals include foods such as oats, wheat, barley, and rice. ...
  • Dried fruits. ...
  • Dark chocolate. ...
  • Other starches.

How many eggs for weight gain? ›

You can easily eat around three eggs per day to bulk up.

How can I gain 5 kg in one week? ›

General tips for gaining weight safely
  1. Eat three to five meals a day. Eating at least three meals a day can make it easier to increase calorie intake. ...
  2. Weight training. ...
  3. Eat enough protein. ...
  4. Eat meals with fibrous carbohydrates and healthful fats. ...
  5. Drink high-calorie smoothies or shakes. ...
  6. Seek help where needed.

What can I drink to gain weight fast? ›

Try smoothies and shakes.

Don't fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit, and sprinkle in some ground flaxseed. In some cases, a liquid meal replacement may be recommended.

What is the best drink to put weight on? ›

Milk, fruit juice and smoothies provide more nourishment and can help increase your nutritional intake. The nourishing drinks below are high in calories and are best consumed between or after meals so as not to affect your appetite.

Which protein is best for weight gain? ›

Protein powder for weight gainKey highlightsApproximate price on Amazon
MuscleBlaze Weight Gainer with Added DigezymeMix of whey protein isolate, whey protein concentrate, skimmed milk powder and moreRs 550
Nutrimuscle Massive Weight GainerAffordable vegetarian supplement with a delicious flavourRs 450
6 more rows
8 Aug 2022

When should we drink milk to gain weight? ›

However, if you wish to gain weight, the best time to drink milk would be after a workout. Milk is rich in protein and can add to muscle building and weight loss. According to a study, It will help boost your metabolism and make you feel fuller after your meals. This will lower daily calorie intake as research shows.

How much weight can I gain in a month? ›

Weigh yourself on a weekly basis, aiming for a goal of gaining 0.25–0.5% of your body weight per week. For example: A 175-pound (79-kg) man might aim to gain 0.4–0.8 pounds (0.2–0.4 kg) per week. A 135-pound (61-kg) woman might aim to gain 0.3–0.6 pounds (0.14–0.28 kg) per week.

Does eating 2 bananas a day increase weight? ›

You can eat up to one banana a day as part of a healthy diet for weight loss. But eating 2 to 3 bananas will add up to 350 extra calories that can help you with weight gain.

Which rice is best for weight gain? ›

Brown rice is the best option for weight-gain foods as it additionally provides nutrient-packed bran and germ layer.

Why can I not gain weight? ›

If a person has a high metabolism, they may not gain much weight even when eating high-energy foods. Frequent physical activity. Athletes or people who engage in high levels of physical activity, such as runners, may burn significant amounts of calories that result in low body weight.

Does rice make you gain weight? ›

In short, rice may lead to weight gain if it is eaten with a less nutritious diet, but it can help contribute to weight management if eaten as part of a well-balanced diet.

Which yogurt is best for weight gain? ›

Whole-milk Greek yogurt

Greek yogurt has just as much protein as the nonfat option, but far more calories. Since you're looking for advice on how to gain weight, having a cup or two of this with walnuts, dried dates, honey, and fruit is an effective way to achieve your goals, according to Ayoob.

What should I eat at night for weight gain? ›

Here are 5 foods to consume at night to gain weight:
  • Meat and fish. It's a common notion that eating meat, such as chicken or fish, will cause you to gain weight. ...
  • Rice. We Indians can't get enough of rice. ...
  • Nuts and nut butters. ...
  • Potatoes and starches. ...
  • Whole grain bread.
24 Jun 2022

How can I gain weight without exercise? ›

Foods to include in a grazing eating pattern are nuts, yogurt, bananas, avocado, hummus with baked pita chips, cheese and hard-boiled eggs. Pack snacks, such as a baggie full of trail mix or peanut butter on whole-wheat crackers, that you can stash in your backpack or purse.

What is a healthy weight? ›

If your BMI is less than 18.5, it falls within the underweight range. If your BMI is 18.5 to 24.9, it falls within the normal or Healthy Weight range. If your BMI is 25.0 to 29.9, it falls within the overweight range. If your BMI is 30.0 or higher, it falls within the obese range.

Can boiled eggs increase weight? ›

Hard-boiled eggs alone won't make you gain fat. Eating more calories than you burn causes fat gain, no matter where those calories come from. So, the only way hard-boiled eggs make you gain fat is if you eat so many you overdo it on calories.

What milk can gain weight? ›

Even though all types of milk are rich in protein and beneficial nutrients, remember that the higher the fat content, the greater the number of calories. So, if your goal is weight gain, whole milk may be your best choice.

What is the best time to eat egg? ›

To get the best results, eggs should be eaten in breakfast. It will fuel your body with energy and will also keep you satiated for the rest of the day. Your digestion system is also at its best in the morning and thus it will be easier to break down proteins and many other nutrients present in eggs.

What food is high in calories? ›

Examples of calorie-rich foods include: Proteins: Red meats, pork, chicken with skin on (roast or broil don't deep fry for your health), salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt. Carbohydrates: potatoes, brown rice, whole grain pasta, whole grains, whole grain breads.

How much weight can I gain in a day? ›

Daily weight fluctuation is normal. The average adult's weight fluctuates up to 5 or 6 pounds per day. It all comes down to what and when you eat, drink, exercise, and even sleep.

Why can't I gain weight no matter what I eat? ›

A Fast Metabolism

This rate changes from person to person based on a number of factors, including genetics, diet, and level of activity; if you eat a lot but don't gain weight, it could be because your BMR is high, so you burn calories at a greater rate than most people.

How can I gain weight without eating? ›

Dry fruits like cashew, raisins, almonds and nuts are a great way to gain weight without eating much. They contain saturated fats and calories and thus are a healthy option to gain weight. Granola Bars and Cereals. Granola is a healthy and great food choice for gaining weight without eating much.

How can I put on weight? ›

How to put on weight safely
  1. Eating at least 5 portions of a variety of fruit and vegetables every day.
  2. Basing meals on potatoes, bread, rice, pasta or other starchy carbohydrates. ...
  3. Having some dairy or dairy alternatives (such as soya drinks and yoghurts). ...
  4. Eating some beans, pulses, fish, eggs, meat and other protein.

How can I gain weight without sugar? ›

If you're trying to gain weight without sugar, you'll want to fill your diet with healthy fats since foods with a high fat content are more calorically dense.
...
High-calorie fat sources without sugar:
  1. Butter, oil and lard.
  2. Nuts.
  3. Hemp seeds.
  4. Flax seeds.
  5. Chia seeds.
  6. Coconut.
  7. Avocado.
4 Mar 2022

What is the best time to drink water for weight gain? ›

To Regulate Hunger, a Glass of Water Before a Meal May Help. Water may play a role in weight management, says Melissa Mitri, RDN, owner of Melissa Mitri Nutrition LLC in Milford, Connecticut. “Drinking a cup of water before a meal can help you feel more full and help prevent overeating,” she says.

How can I gain weight in my legs? ›

Squats, lunges, and calf raises are great home exercises for gaining weight in your legs. If you've got a gym membership, leg presses can be a huge boost to your thighs. Diet's also super important, so make sure you go in on the protein and veggies and avoid junk meals, fatty foods, and those with loads of fiber.

What powder makes you gain weight? ›

Protein powder nutrition comparison
CALORIESPROTEIN (grams)
Muscle Milk Genuine28032
Body Fortress Super Advanced20030
BSN Syntha-620022
MET-Rx Metamyosin21043
1 more row
4 Jun 2022

Which supplement is best for weight gain without gym? ›

9 best supplements for gaining weight
  • Creatine. ...
  • Fish oil. ...
  • Weight gainers. ...
  • Branched-chain amino acids. ...
  • Herbal weight gainers. ...
  • Waxy maize supplement. ...
  • Dextrose monohydrate or fast carb supplements. ...
  • Krill oil. You can obtain calories from krill oil supplements because they are rich in dietary fats.
19 Jul 2022

Is peanut butter good for weight gain? ›

Although peanut butter contains high levels of calories and fat, it may not encourage long-term weight gain when eaten as part of a balanced diet. Although peanut butter contains high levels of fat, it contains low levels of saturated fats and significant amounts of good fats that are healthful for the body.

Does drinking milk in night increase weight? ›

Firstly, drinking a glass of milk before bed is unlikely to cause any major changes in your weight, provided it's not regularly contributing to large increases in your daily calorie intake. That said, several studies have associated late-night snacking with weight gain.

Does drinking water increase weight? ›

Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water.

Is Eggs good for weight gain? ›

Eggs are great to eat to gain healthy weight. Not only are they packed with protein, vitamins, and minerals but they also give you the energy you need to get through the day. They're versatile, too, so you can make them however you like—scramble, fry, poach, or even make a delicious omelette.

Why my cheeks are thin? ›

Sunken cheeks are often attributed to the aging process, which causes you to lose facial fat. Thin cheeks could also be the result of other factors, including: illness. diet.

Which food is best for chubby cheeks? ›

Hence, to get soft supple chubby cheeks eat a well-balanced diet. Include foods like apples, carrots, oats, honey, milk, nuts and healthy fats like dark chocolate, eggs and avocado in your daily routine to get soft bubbly cheeks without gaining weight.

Where do you gain weight first? ›

According to our experts, the reason you gain weight so rapidly in your midsection and not in, say, your calves and forearms is because the adipocytes (or fat cells), which are found throughout the body, are more plentiful in the hips, butt, stomach, and thigh area for women and stomach for men.

How long it takes to gain 5 kg? ›

For this example, we're going to aim to pack on five kilos because to do that will take up to three months, a not insignificant amount of time. First, a little science. To build half a kilo of muscle requires around 3,500 calories.

Does protein make you gain weight? ›

Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.

How can I gain weight quickly? ›

10 quick tips
  1. Avoid drinking water before meals. This can fill your stomach and make it harder to get in enough calories ( 35 ).
  2. Eat more often. ...
  3. Drink milk. ...
  4. Try weight gainer shakes. ...
  5. Use bigger plates. ...
  6. Add cream to your coffee. ...
  7. Take creatine. ...
  8. Get quality sleep.

What makes you gain weight fast? ›

However, fast weight gain can be a sign of an underlying health condition, such as a problem with the thyroid, kidneys, or heart. Anyone who experiences rapid, unexplained weight gain should see their doctor to determine the underlying cause and develop a treatment plan.

What is the best drink to put weight on? ›

Milk, fruit juice and smoothies provide more nourishment and can help increase your nutritional intake. The nourishing drinks below are high in calories and are best consumed between or after meals so as not to affect your appetite.

Why is my body so skinny? ›

People who are underweight typically are not getting enough calories to fuel their bodies. Often, they are also suffering from malnutrition. Malnutrition means you are not taking in enough vitamins and minerals from your food.

Which protein is best for weight gain? ›

Protein powder for weight gainKey highlightsApproximate price on Amazon
MuscleBlaze Weight Gainer with Added DigezymeMix of whey protein isolate, whey protein concentrate, skimmed milk powder and moreRs 550
Nutrimuscle Massive Weight GainerAffordable vegetarian supplement with a delicious flavourRs 450
6 more rows
8 Aug 2022

What food makes you gain weight the fastest? ›

Carbohydrates
  • Rice. Rice is high in carbohydrates. ...
  • Whole grain bread. Whole grain bread contains complex carbohydrates and is higher in protein than white bread. ...
  • Whole grain cereals. Whole grain cereals include foods such as oats, wheat, barley, and rice. ...
  • Dried fruits. ...
  • Dark chocolate. ...
  • Other starches.

What is a healthy weight? ›

If your BMI is less than 18.5, it falls within the underweight range. If your BMI is 18.5 to 24.9, it falls within the normal or Healthy Weight range. If your BMI is 25.0 to 29.9, it falls within the overweight range. If your BMI is 30.0 or higher, it falls within the obese range.

When should we drink milk to gain weight? ›

However, if you wish to gain weight, the best time to drink milk would be after a workout. Milk is rich in protein and can add to muscle building and weight loss. According to a study, It will help boost your metabolism and make you feel fuller after your meals. This will lower daily calorie intake as research shows.

Why don't I gain weight when I eat a lot? ›

A Fast Metabolism

This rate changes from person to person based on a number of factors, including genetics, diet, and level of activity; if you eat a lot but don't gain weight, it could be because your BMR is high, so you burn calories at a greater rate than most people.

What are signs of weight gain? ›

10 obvious signs you are putting on weight
  • #1 You are tired. ...
  • #2 You are always hungry. ...
  • #3 You have high blood pressure. ...
  • #4 The circumference of your waist has increased. ...
  • #5 Your knees and back hurt. ...
  • #6 You get breathless. ...
  • #7 You avoid physical activity. ...
  • #8 You snore in the night.
28 Feb 2015

What milk helps gain weight? ›

Even though all types of milk are rich in protein and beneficial nutrients, remember that the higher the fat content, the greater the number of calories. So, if your goal is weight gain, whole milk may be your best choice.

What is the best time to drink water for weight gain? ›

To Regulate Hunger, a Glass of Water Before a Meal May Help. Water may play a role in weight management, says Melissa Mitri, RDN, owner of Melissa Mitri Nutrition LLC in Milford, Connecticut. “Drinking a cup of water before a meal can help you feel more full and help prevent overeating,” she says.

What is it called when you can't gain weight? ›

Eating disorders

In its most extreme form, anorexia nervosa causes extreme weight loss and sometimes the inability to gain weight entirely. Other conditions, such as bulimia, can make it hard for a person to keep enough calories down to maintain weight.

How can a girl gain weight fast? ›

Base your meals on starchy carbohydrates, such as wholemeal pasta, brown rice or potatoes. Have at least 5 portions of fruit and vegetables a day. Have some lean protein (from lean meat, fish, beans and pulses). Have some dairy or dairy alternatives each day – have whole milk until you build your weight back up.

How many calories do I need to eat to gain weight? ›

As a guide, consuming 300–500 calories more than the body burns on a daily basis is usually sufficient for steady weight gain. For more rapid weight gain, a person may need to consume up to 1,000 calories more per day. Many people inaccurately estimate the number of calories they consume each day.

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