Healthy At Home 4 MIN READ 19776 VIEWS January 27, 2017

How To Gain Weight Without Getting Fat

Written By Saurabh Monga

How To Gain Weight Without Getting Fat

There are many foods that can help you gain weight. But, in order to gain weight would you go for fatty foods that are unhealthy? Therefore, the best way is to consume foods to gain weight without making you fat.

Before, jumping to weight gain foods, it is important to check if you actually need to gain weight. And to check this you need to know what is your ideal weight and your BMI.

What is Ideal Weight and BMI?

The concept of ideal weight is very simple. An ideal weight is defined by the weight range of a healthy body that is dependent on your gender and current height. You can then refer to a height and weight chart and check if your current weight falls in that category.

Also, if you want to know if your current weight falls under the healthy weight category or not, you need to know your BMI – Body Mass Index. You need to know your waist size, height, and current weight in order to check your BMI.

You are underweight if your BMI is less than 18.5
You are overweight if your BMI is between 25 - 29.9
​​You are obese if your BMI is equal to or above 30

BMI that falls between 18.5 and 25, indicates you have a healthy weight.

So, now that you know your ideal weight and BMI, you are in the right position to decide if you need to gain weight or not. And, if you want to gain weight then it definitely has to be the healthy way.


What is Healthy Weight Gain?

One obvious way to gain weight is simply to eat, eat more and keep eating. But, that certainly is not the healthy way to go for it. As you just read that there is a healthy weight range as per BMI. So, if you are underweight, your goal should be to fall in that category and not the other ones of being overweight or obese. The best way to go for it is to eat foods that are right in calories but those calories should be in the form of proteins and complex carbs, not bad fats or cholesterol or high starch.

Foods For Healthy Weight Gain

Banana is not just a food to gain weight. It is a wonder fruit of nature that is a rich source of minerals and vitamins that are essential for a fit and healthy body. The nutritional value of banana is very high and thus helps you gain weight without getting fat. 

1 Medium Banana = 116 calories (approx)

It is very easy to add a banana to your diet. You can consume banana via homemade banana smoothie (low sugar), fruit salads, oatmeal etc. And the simplest way of all – Just peel it and eat it.

Eggs have been on the favorites list of fitness enthusiasts for a long time now. The reason why people add eggs to their diet is because eggs are a great source of protein. However, if you are looking for a healthy weight gain option, you should go for egg white. The reason behind this is that the egg white is a good source of adding weight to your body via proteins and not fat. The number of eggs you need to take depends on your weight gain requirement and it is best to consult a health expert or a nutritionist for the same.

1 Boiled Egg White = 17 Calories (approx)

The number of ways to add an egg white to your diet are many. Have them just like they are or add them to your salad or couple them with a slice of whole grain bread. They are a great option as a healthy and nutritious party snack too.

Peanut Butter has slowly started becoming popular among people as a yummy and healthy breakfast food. The best part about peanut butter is that it can be coupled with many foods like bananas, whole grain bread, smoothies etc., and consumed as a part of wholesome breakfast. Peanut butter can easily provide you the calories required for a healthy weight gain and the feeling of fullness you get after consumption pulls you back from eating more food. Peanut butter contains healthy fats that can help lower cholesterol. 

1 Scoop Of Peanut Butter = 94 Calories (approx)

So basically it is one of the most delicious ways to add required calories to your body without worrying much about getting fat.

Consumption of bread on a daily basis is a very common thing in most of the households. But the type of bread to be consumed depends on what exactly are you aiming for. So, if you are aiming to gain weight without getting fat, then eating Multi-grain bread is a good option. The nutritional value of a slice of multi-grain bread is a good combination of high carbs and low fat. And apart from being low in fat & cholesterol, multi-grain bread is a rich source of dietary fiber and a fair source of protein too. This makes multi-grain bread an important part to be included in your daily food consumption if you are looking to gain weight without getting fat.

1 Slice of Multi-Grain Bread = 69 Calories (approx)

Multi-grain bread with peanut butter spread and a glass of banana shake is a quick and delicious way to consume these nutritional foods for a healthy weight gain. 

Like egg white, boiled chicken leg is another example of a high-protein nutritional food which can help you gain weight without getting fat. Boiled chicken is not just a good source of protein but also a good source of iron too. It is low in fat and can be easily added to your daily diet. However, you must not eat too much of chicken, especially if you are not working out, because of it’s high protein content which needs to be utilized in making body gain good muscle weight and not making you fat. Consulting a health expert on the same is a good option.

1 Boiled Chicken Leg = 110 Calories (approx)

Apart from the above mentioned options, you can also try blend protein supplements that will give you the required protein rich calorie content to help you gain weight without getting fat. But, you must remember to indulge in a regular workout schedule and consult an expert nutritionist in case of any doubts or to get a personalized healthy weight gain plan to suit your body requirement.

Read these next