Gaining weight in a healthy way

3 min read

Some people need to gain weight — after an illness, to build muscle, or because they are underweight. The aim is a gentle calorie surplus from nourishing foods, not simply loading up on sugar and fried food.

Eat a little more often, and make each bite count: add nuts, nut butters, olive oil, avocado, dairy or legumes to meals; choose energy-dense options like oats, rice, pasta and whole eggs. If a big plate feels like too much, smaller frequent meals and smoothies can help.

Pair the extra food with resistance or strength training so that the weight you gain includes muscle, not only fat. Protein at each meal supports that.

If you are losing weight without trying, or struggle to gain despite eating more, check in with a doctor — it can have medical causes worth looking into. This is general, non-medical information.