Doctors usually recommend gaining weight to people who consistently weigh too little, which can cause a range of health problems. Bodybuilders and other athletes may also hope to gain weight by building muscle.

Losing belly fat is a top priority for some people, but to become thin naturally is equally a big challenge. You may have desired to put on weight to maintain your health and a fit body. So, we will tell you the best way of putting on weight naturally and also in a healthy manner.

A person who is underweight is likely to experience health issues, including:

  1. infertility
  2. developmental delays
  3. a weakened immune system
  4. osteoporosis
  5. an increased risk of complication during surgery
  6. malnutrition

Did you know while most of us are conflicting to lose weight, there are some people who attempts to put on weight? As much easy as it sounds, the reality begs to differ. If you are in this minority group, then this article will be an ultimate food guide. The common reasons for not able to gain weight starts from increased stress levels, unhealthy eating habits, irregular meals, lack of physical fitness and genetics.

While we stated these common reasons, we are sure you’d agree with them. If you want to gain some flesh on your bones, you need to maintain a strict diet; meaning keep the harmful fat away from your system, and build up muscle mass. You may also consult your dietitian for charting out a healthy, non-fatty, high-calorie meal plan. However, one of the best ways is to look for some home remedies for weight gain. And, the best part is that you can indulge in most of these remedies effectively without disrupting your regular life.

What is Weight Gain and Why is it Important?

Weight gain is categorically defined as an increase in body weight, contributing to an increase in muscle mass, fat deposits or accumulation of excess body fluids. In today’s day and age, wherein everyone is jumping on this weight loss bandwagon, shall how to gain weight be an addressed question? 

According to a study, underweight people are associated with the risk of early death, with men being at an increased risk of 140% as compared to 100% in women, while obese people were at a risk of 50%

Underweight people are also associated with the risk of age-related muscle wasting and a higher risk of dementia. Thus, it becomes very necessary for skinny people to increase weight or underweight people to know how to put on weight.

Causes of Being Underweight

There are several medical conditions that can cause unhealthy weight loss, including:

  1. Thyroid: Hyperthyroidism caused by an overactive thyroid, boosts metabolism and leads to drastic unhealthy weight loss.
  2. Eating Disorder: Serious mental disorders like anorexia nervosa can cause extreme weight loss.
  3. Infections: Malarial or parasitic infections, diarrhea, tuberculosis, etc may lead to unhealthy loss of weight.
  4. Diabetes: Uncontrolled type 1 diabetes
  5. Cancer: Cancer patients tend to get weaker and experience more and more weight loss.
  6. Genetics: Sometimes, it’s just heredity which makes a person underweight.
  7. Stress: These days, many individuals experience stress which may be either due to work life or personal life, irrespective of that stress is what leads to loss of sleep and appetite which eventually disrupts the metabolism, a person gets weaker and thereby experiences unhealthy weight loss.

 If you’re underweight, see a doctor to rule out a serious health problem. This is particularly important if you have recently started losing large amounts of weight without even trying.

This article outlines a simple strategy to quickly gain weight the healthy way.

Here are 12 foods to gain weight quickly in a week

  1. Red meat

Consuming red meat has been shown to help with building muscle and gaining weight. Red meat is high in cholesterol and an effective way to gain weight easily.  It contains leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.  Both fatty and lean muscles provide proteins that can help you to gain weight.  

 Meat contains a high amount of proteins and iron. You could just add a few drops of olive oil and toss the fresh red meat in the oven for a perfect healthy diet to add weight. The best parts of meat, such as a piece of rib, t-bone, strip and beef tenderloin, have good source of fats. But remember to avoid combining red meat with high saturated fats this combo is definitely not the way to gain weight in a healthy way!

  1. Add Peanut Butter to your milk

Who doesn’t love peanut butter? It is tasty and healthy. Peanut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.

Peanuts are packed with protein and fat. It offers an ideal meal portion for people trying to gain weight in a natural way. A single tablespoon of peanut butter has around 100 calories. Peanut butter also contains vitamins like magnesium, folic acids, Vitamin B and Vitamin E. Add it to your smoothie or apply a thick layer of peanut butter to a whole wheat bread for a healthy breakfast and to boost up your calorie intake.

  1. Whole fat milk

Milk is a complete food because it is rich in all nutrients that are essential for our body. It is high in proteins, calcium, carbs, fats, minerals, and vitamins. It is an excellent protein source that provides both casein and whey proteins. It can help you add muscle mass to your body.

A simple solution to gain weight is replacing your skimmed milk with whole milk. Whole milk will give you 60 extra calories per glass than the skimmed milk.  You can take whole milk with oatmeal or drink a full glass of milk. No matter how you consume it, it will offer your health a whole lot of good!

  1. Eat fresh fruits

Eating fresh dense fruits is a healthy way to gain weight.  Mango, bananas, avocados, papayas and pineapple have good natural sugar, which is a great way to gain weight. These fruits with natural sugars fill up your stomach and give you instant energy.

You can simply make a sweet dessert adding these fruits and skipping saturated artificial sugars. If you find it boring to eat fruits and vegetables plain, then put them together and blend them to make a yummy smoothie.

  1. Awesome Avocados

This is one of the best ways that you can adapt to gain weight naturally and it will also reflect on your body really quickly. Eating avocados will be a good source of gaining weight. Avocados are an excellent source of fats, antioxidants, vitamins, and fibres You can eat avocado in your main meal, sandwiches, salads and other dishes that are essential for weight gain.

Avocados are an excellent way to add good healthy fats to your diet. It is listed that just a half of an avocado contains 140 calories. It is also a good source of vitamins and minerals, such as high levels of vitamin E, folic acid and potassium. So enjoy gaining weight the right way.

  1. Whole Wheat Bread

There are a lot of varieties of bread that are going around in the market, but you need to be very sure that you will have to choose the whole wheat bread amongst all of them. In past years with so many researchers investing their time on this have concluded that if you include whole wheat bread in your meal, there is no way that you would not gain weight. So for those who are sick of being skinny, the next time you go out in the market just get yourself a whole wheat bread.

Whole wheat bread is an amazing idea to gain weight easily. If you are adding whole wheat bread to your diet, toss it up with grains. Whole wheat bread has enough nutrients to support a heathy breakfast and also add enough calories. They also contain fibre and minerals that re missing in the normal white breads. The whole wheat bread as breakfast will keep you stay full for full day.

  1. Try Butter or Ghee

Everything that is high in calories will obviously serve as the best medium to gain weight. One of them is eating butter or ghee. If you get bored of drinking milk every day, then toast the whole beat bread with butter in a low flame till they roast well. It will make a good breakfast and will give you all the nutrients that you require for the day.

 Butter or ghee is used in Indian cuisine like on roti, dal, sabji etc. Excessive amount of butter or ghee will direct you to blockage of vessel. You have to add limited amount of butter or ghee as it can absorb so many vitamins and minerals. Butter is very useful as a lubricant of organs like stiffed joints and strengthens the muscles. If you don’t prefer butter, you can substitute it with ghee. because it is nothing but clarified butter. You can also use it while cooking to give your food a aromatic touch.

  1. Cheesy Cheese

In the young generation everyone’s favourite food is cheese. Cheese is an great source of protein, fat, calcium. Yummy taste of cheese is helpful to gain weight easily. Cheese gives extra calories to your body and makes you to be fatty. Vitamin B12 deficiency can also be removed by consuming delicious cheese in your diet. It will take a lot of time to digest so it will help you to gain the weight. You can add the cheese in your foods like sandwich, paratha.

Again, if you are running out of milk, then this is a good option as it has all the nutritional properties of milk.

  1. Go for Nuts

They are a great snacking choice that people make and they turn out to be a good source of nutrients and fat. More than that it also has a good deal with fibre. And to make it even sweeter for you, if in any way you mix them up and have various nuts together, it might just help you to stay full for a long time.

If you feel hungry, then you should go for eating nuts and a glass of water which will keep you full easily without worrying you about eating something unhealthy. You can easily carry them in your bags to work or college.

  1. Potatoes 

Everyone here loves potatoes! You can add this high carbohydrate rich potato into your diet to gain weight really fast. Potatoes are very high in protein, full of fibres and also contain good amounts of Vitamin C.

We often neglect eating potatoes with the skin, but remember potatoes have the abundant nutrition on the skin. Once you peel the skin off, you are cutting off the major portion of vitamins and proteins.

  1. Dark Chocolate

Dark chocolate has a ton of antioxidants and health benefits. Doctors also recommend dark chocolate for many health issues. Dark chocolate can also be very helpful to gain weight naturally and safely at home.

Each 100 grams of dark chocolate has 600 calories approximately and also have some essential micronutrients to gain weight. All in all chocolates are the rich source of calories.

  1. Whole Eggs

Eggs are great to eat to gain healthy weight. Eggs are one of the richest source of protein, vitamins and minerals. It does not only contain high protein but also a balance of various high quality-healthy fats. A person should eat at least 3 eggs per day in a routine to gain weight naturally and safely at home.

They’re versatile, too, so you can make them however you like—scramble, fry, poach, or even make a delicious omelette.


It is very true that drinking sugary beverages like sodas and eating French fries will make you gain weight, but not in a healthy way. The best way to gain weight is always through healthy food.

Follow these steps to successfully put on weight in a healthy way and reach your ideal weight.

Do you know any other natural ways to gain weight?  Do share with us by commenting below.