Weight-Loss Diet: 11 Simple Tips to Gain Weight

Ironies rule lives. If you are fat, you want to lose excess weight, and if you are thin, you want to gain weight.

While everyone wants to look slim and fit, a skinny body can force women to gain weight with different products, which can have unwanted side effects.

What is the point of trying an unhealthy method to gain weight? Remember, your health is precious. Therefore, please opt for natural processes.

This article has listed some practical dieting tips and a diet plan to help you gain weight.

Weight gain can be a slow process. However, you must be patient and practice it correctly.

Your goal is to gain weight healthily, not add unhealthy kilos! Therefore, focus on eating food at the right time and in the right amount instead of looking for several diet plans to gain weight.

The first step to gaining weight is to increase your daily calorie intake. The following section tells you what high-calorie but healthy foods will help.


  1. Include calories in your diet

Everything we eat has a caloric content. So, as we eat foods with fewer calories to lose weight, we need to eat foods with more calories to gain weight. You should consume more than 250 calories a day to add approximately half a kilo to your current weight.

What do you need

Eat high-calorie foods such as legumes, cereals, meat, bread, rice, dried fruits, and nuts.

What you have to do

Add beans, broccoli, Chinese cabbage, carrots, lettuce, spinach, asparagus, pumpkins, and eggplant to your diet.

Add a healthy portion of red meat to your diet too. However, keep in mind that you should not exaggerate. The goal is to add weight, not cholesterol!

You can even add olive oil in generous amounts to your salads.

Another way to add calories to your diet is to increase the consumption of dairy products. Do not reduce the fat content in your milk. Do not ask for low-fat curd in the store. Be sure to consume a full-calorie dairy product.

Why this works

Foods rich in calories and protein efficiently help people gain and maintain weight instead of other foods.


Avoid fast food or cereal bars.

I do not understand the wrong idea here. It would help increase your daily calorie intake, but you do not have to gobble up more food in only three meals a day. You should also increase the number of meals.

  1. Increase the number of meals

Make six meals a day: three large meals and three small meals. Breakfast, lunch, and dinner must be heavy and rich in calories.

A heavy dinner adds weight to your body since your metabolism is not as active when you sleep as when you are awake.

What you have to do

Go for a bowl full of cereal, toast with butter, and fruit for breakfast. If you are not a big admirer of butter, you can always choose a cheese or a delicious peanut butter variety.

For snacks, have nuts and dried fruits and boiled vegetables with a dollop of cream or cheese sandwiches.

You can add some more items to your dessert tray.

Moreover, from time to time, you can give in to your palate and enjoy cakes, pizzas, hamburgers, and everything you want.

Why it works

Eating frequently every three or four hours helps maintain constant energy levels in your body. The food portions are not large, so there is no fat gain.

Speaking of not gaining fat, gaining lean muscle mass is something you should focus on. Here is how to do it.

  1. High protein together with calories

Only calories will not increase your body weight; You need to include the right amount of protein in your diet. If you want to gain weight and look fit, you need to develop muscles, not flaccidity.

What do you need

Eggs, lean meat, fish, skinless chicken, legumes, sprouts, and dairy products are rich protein sources. Fish such as tuna and mackerel are rich in oil and are one of the best ways to gain weight.

Why it works

Proteins contain amino acids that are the building blocks of muscles. These food sources will give you enough protein to build and tone your muscles.

So, do you have to ignore fats completely? The answer is no. Fat consumption is not always a bad habit, as long as you know the type of fats you are consuming. Here is why you should include healthy fats in your daily diet.

  1. healthy fats

Good fats are necessary for muscle growth and the production of hormones such as testosterone. This is essential for the development and strength of the muscles.

This also helps raise the metabolic rate, which allows the body to lose bad fats and get good fats. Fats are essential for many vital bodily functions.

Polyunsaturated and monounsaturated fats are good fats obtained from nuts, leafy green vegetables, salmon, flaxseed oil, avocado oil, and many seeds.

Healthy fats are also a good source of omega-3 and omega-6 fatty acids.

If you still can not gain weight or are always traveling and do not have a kitchen to cook, you can try some weight gain supplements mentioned below.

  1. Weight gain supplements

In some cases, only diet and exercise may not give results as soon as you wait. Another way to do this is to include some additional supplements in your diet.

What do you need

Whey protein is an increasingly popular supplement that you can add to your milk or shakes.

Why it works

Adding some supplements such as whey protein contributes to body mass and helps muscle development.

If you are confused about how to plan your food and the best time to eat, here is a diet chart that you can follow to get the desired weight.

Food to eat:

  • Whole milk.
  • Beans, lentils, and other foods are rich in proteins.
  • Fruits and vegetables.
  • Cereals.
  • Fats and healthy oils

Healthy desserts

Believe it or not, exercise and yoga can also help you gain weight. In the next section, let us see what postures and yoga exercises help you build muscle mass.

  1. Yoga

Yoga addresses the root of many conditions, such as stress, poor metabolism, and lack of resistance. It helps to find a solution and, therefore, helps gain weight. It often increases the appetite of the practitioner.

  • Sarvangasana helps normalize your weight according to your age and height.
  • Pawanmuktasana helps release any complications related to your stomach and increases your appetite.
  • Vajrasana works as a strength training posture and enables you to gain more muscles.
  1. Exercises to gain weight

Weight training will help you build muscle. Be sure to do these exercises under the supervision of a professional coach. Do not forget your sports drink!

Why it works

Developing lean muscles instead of fat deposits strengthens you and adds mass. This is the right combination to gain weight.

In addition to food and exercise, you should also consider other factors as explained below.

  1. Keep a food diary

You should keep a food diary if you want to gain weight. Keeping track of what you have eaten throughout the day will help you better understand your eating habits.

Once it has been weighed at the end of each week, could you write it down? This will help you stay motivated and encourage you to continue on the path to gaining weight.

  1. Eliminate stress

Losing or gaining weight has always been stressful for the affected person. Stress often becomes a significant obstacle in your path when you try to gain or lose weight.

Therefore, it is essential to be stress-free while doing exercises to lose or gain weight. Take a relaxing bath to reduce stress.

Alternatively, put on good music and dance until you fall. Meditation, yoga, and breathing exercises also work well to reduce stress.

  1. Sleep enough to gain weight

The next big step is making sure you get enough sleep. Experts say that sleep is essential for the health and well-being of a person.

Like nutrition and physical activity, sleep is an essential determinant of your health and well-being.

A person needs eight hours of sleep per day to stay fit and well. This will give your body enough rest so that it can function correctly.

If you do strength training, your body repairs itself and develops better muscles during sleep.

  1. Stay motivated

Gaining weight is not a joke. It is much more complex than losing weight. However, if you want to achieve your goal, you must stay focused. Do not set unrealistic goals for yourself.

You can not expect to gain weight and flaunt the perfect figure immediately. If you set goals too high, you will feel overwhelmed and want to leave all this soon.

Make sure your weight gain goal does not exceed more than four pounds per month. More of that could be unhealthy and temporary. Remember one thing: each person’s body is different and unique.