Healthy Ways to Gain Weight If You're Underweight


Are you struggling with low weight issues? You must be wondering that you are eating a lot of calories but still your body is unable to gain any amounts of extra pounds. Well! Then you are probably not eating the right type of food that can regulate your metabolism rate. If you are wondering how to gain weight fast, then the first thing that you have to keep in mind is to give preference to quality rather than quantity. Most of the skinny persons usually have a high metabolism rate, which hinders their weight gain process. You should eat food items that are rich in nutrients and can provide your body with higher amounts of clean calories at the same time regulating your metabolism rate.

How to know that you are underweight?

Check out the BMI table to know whether you are underweight, overweight or healthy:

BMI between 15 to 16

Extremely underweight

BMI between 16 to 18.5


BMI between 18.5 to 25

Healthy weight

BMI between 25 to 30


To calculate body mass index or BMI, you have to divide your weight (kilograms) by square of your height (centimetres).


You can simply use an online BMI calculator.

After checking your BMI you must be wondering how to gain weight without gulping unhealthy food items. Well! We are here to help you with that. Here are a few tips to help you gain weight and get the desired results within a short period of time:

Eat protein-rich foods:

If you are looking for healthy weight gain, then you need to increase the amount of protein in your diet. You can include eggs, pulses and meat to your daily meals. Remember to eat the whole egg along with the yolk as it will help you to gain weight. You should eat milk and milk products like cheese, homemade butter, etc. Wondering how to put on weight by consuming protein? Protein-rich food items are great for increasing your muscle mass and therefore including them to your weight gain diet will help in achieving your body goals within a short period of time.

Eat clean carbs:

Be it weight gain or weight loss, you need to exercise regularly to achieve the desired results and for that, your body needs surplus amounts of energy. Where does your body get that energy from? Well, the answer is carbohydrates. You should consume more and more weight gain foods that are rich in clean carbohydrates. The difference between clean carbs and refined carbs is that the former is rich in nutrients and contains fibres that support healthy weight gain, while the later is processed carbs that have fewer amounts of healthy nutrients and fibres. The best way to gain weight is to eat food items like brown bread, brown rice, almonds, beans, etc. Try to eat at least 4-7g/kg of your body weight carbohydrates daily.

Eat fruits and vegetables:

Are you wondering how to gain weight naturally by consuming fruits and vegetables? Then you should know consuming high-calorie food items such as bananas or potatoes are the best and fastest way to gain weight in a healthy manner. One piece of ripe banana can provide your body with 119 calories, along with other vital micro and macronutrients. Consuming baked or grilled potatoes is the best way to gain weight fast as this vegetable is loaded with high amounts of carbohydrates. Some other fruits and vegetables include mangoes, avocados, squash, etc.

Gainer supplements

How to increase body weight with supplements and are these products healthy? This must be the question that is boggling in your head right now. Well! We already said that your body needs protein, carbs and fibres to put on some extra calories and gainer supplements are loaded with nutrients.

There are two types of gainer supplements available in the market:

Mass gainer: These are supplements that help in gaining muscle mass as these products are loaded with protein, carbs, fibres, vitamins, minerals and much more healthy nutrients. If you are an underweight person (not extremely underweight or skinny) then you can consume mass gainers with milk to gain muscles.

Weight gainer: These are supplements that help in increasing your body fat (in a healthy way) along with increasing your weight. If you are extremely underweight, then we recommend you to consume weight gainers.

Conclusion: Weight loss can also be a reason for illness, so we always suggest everyone consult a doctor and get yourself checked thoroughly. Eat healthy calories and stay away from refined junk foods that are harmful to your body. Stay away from alcohol and cigarettes. Do regular exercise and eat the right food to stay fit and gain weight. Comment below and let us know if you have any queries, we will definitely try to answer them.

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