How Can You Gain Weight The Right and Healthy Way?

• Written by Yash

  Reviewed by Ritika Malik

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Most people dream of shedding a few kilos, but for some, the struggle is the exact opposite.

No matter how much they eat, the weighing scale refuses to budge. While society often talks

about weight loss, the journey of gaining weight healthily is equally essential and

frequently overlooked. Let’s explore innovative and healthy ways to gain weight without

compromising on overall well-being.

Why Should You Gain Weight?

Being underweight often leads to constant fatigue. Gaining weight restores energy reserves, making you more active and productive. Here are other benefits of gaining weight.

• Increased Muscle Strength and Endurance - Helps you perform daily tasks and workouts more effectively.
• Improved Energy Levels - More calories and nutrients, which means better stamina throughout the day.
• Enhanced Immune Function - Supports your body’s ability to fight infections and recover faster.
• Better Hormonal Balance - Maintaining a healthy weight supports optimal hormone production.
• Improved Bone Density - Reduces the risk of fractures and osteoporosis.
• Faster Recovery from Illness or Injury – Having extra reserves helps your body heal more efficiently.
• Improved Physical Appearance and Confidence - A healthy physique can boost self-esteem.
• Support for Organ Health - Adequate weight helps organs function at their best

Increase Your Daily Calorie Intake

If you’re trying to gain weight, the first and most crucial step is to consume more calories than your body burns. This calorie surplus provides the extra energy needed to build muscle and store healthy fat. The following are some of the high-calorie food options.

• Nuts & Seeds: Seeds: Almonds, walnuts, cashews, peanuts, chia seeds, flaxseeds
• Nut Butters: Peanut butter, almond butter, cashew butter
• Dairy Products: Whole milk, cheese, yoghurt, cream, ghee
• Healthy Oils & Fats: Olive oil, coconut oil, avocado oil
• Avocados: Rich in healthy fats and calories
• Whole Grains: Brown rice, oats, quinoa, whole wheat bread, pasta
• Protein Sources: Eggs, chicken, turkey, salmon, tuna, lean beef
• Legumes: Lentils, chickpeas, kidney beans, black beans
• Dried Fruits: Dates, raisins, apricots, figs
• Dark Chocolate: Preferably with 70% cocoa or higher
• Calorie-Dense Snacks: Granola, trail mix, energy bars
• Smoothies & Shakes: Made with milk, fruits, oats, nut butter, and protein powder

What is Metabolism?

Metabolism is the process by which your body converts food and drink into energy to

sustain life and maintain function. It’s made up of all the chemical processes happening in

your body’s cells every second. These processes help you breathe, move, heal, and more. A

fast metabolism means your body burns calories (or energy) at a higher rate, both at rest

and during activity. This can lead to the need to consume more calories to maintain weight,

potentially making it difficult to gain weight.

How Can You Gain Weight With a Fast Metabolism?

If you have a fast metabolism, your body burns calories quickly, which can make gaining

weight trickier but not impossible. You’ll just need to eat smarter, train consistently, and

create a sustained calorie surplus.

Here’s how you can do it effectively: 

Increase Your Calorie Intake

• Aim to eat 300–500 extra calories per day above your maintenance level.
• Prioritise calorie-dense foods like nuts, nut butters, avocado, dried fruits, cheese, and whole milk.

Eat More Frequently

• Instead of three meals a day, aim for 5–6 smaller meals throughout the day.
• Add snacks like trail mix, protein bars, smoothies, or yoghurt between meals to help maintain your energy levels.

Focus on Protein

• Protein is essential for muscle growth—target 1.6–2.2g protein per kg of body weight.
• Include eggs, chicken, fish, paneer, lentils, and protein shakes.

Lift Heavy Weights

• Strength training sends a signal to your body to store the extra calories as muscle, not fat.
• Focus on compound lifts, such as squats, deadlifts, bench presses, and pull-ups.
• Train 3–5 days a week with progressive overload to achieve optimal results.

Use Liquid Calories

• Smoothies and shakes are easier to consume than solid food.
• Blend milk, banana, oats, peanut butter, and whey for a high-calorie shake.

Get Enough Rest

• Muscle grows not only in the gym, but also during rest.
• Sleep 7–9 hours per night to support recovery and weight gain.

Track Your Progress

• Weigh yourself weekly, not daily (to avoid natural fluctuations distracting you).
• If weight isn’t increasing after 2–3 weeks, add another 200–300 calories/day.

How Can You Boost Your Metabolism?

A fast metabolism offers several benefits, primarily aiding in weight management, boosting

energy levels, and improving digestion. Here are some ways to boost your metabolism:

• Eat plenty of protein at every meal
• Do a high-intensity workout
• Lift heavy things
• Eat spicy foods
• Drink coffee
• Prioritise adequate sleep
• Stay Hydrated

The Most Important Part- A Healthy Diet

Here is a healthy diet plan that is balanced, calorie-dense, and nutrient-rich, designed to

help you gain a healthy weight in a short period.

Early Morning (7:00 AM – 8:00 AM)

• 1 glass of warm milk with 1 tsp ghee or honey
• 5–6 soaked almonds + 2 walnuts

Breakfast (9:00 AM – 10:00 AM)

• 2–3 whole wheat parathas with paneer or egg bhurji (use ghee for cooking)
• 1 bowl of curd or a glass of fresh fruit juice/smoothie

Mid-Morning Snack (11:30 AM – 12:00 PM)

• Peanut butter sandwich on whole wheat bread
• 1 banana or mango (seasonal high-calorie fruit)

Lunch (1:30 PM – 2:00 PM)

• 1–2 cups brown rice or 2–3 chapatis
• Dal or rajma/chole (lentils or beans)
• Paneer, chicken, or fish curry
• Salad with olive oil dressing
• 1 tsp ghee added to rice or chapati

Evening Snack (4:00 PM – 5:00 PM)

• Milkshake or protein smoothie with milk, banana, peanut butter, and oats
• Handful of mixed nuts (cashews, pistachios, almonds)

Pre-Workout Snack (if exercising) (6:00 PM)

• Whole wheat toast with cheese or boiled sweet potatoes

Dinner (8:00 PM – 9:00 PM)

• 2–3 chapatis or quinoa with vegetables
• Chicken, fish, paneer, or tofu dish
• A small serving of curd

Before Bed (10:00 PM)

• 1 glass of warm milk with turmeric or honey
• 2 dates or figs

Tips for Best Results

• Eat 5–6 meals daily to maintain a high calorie intake.
• Add healthy fats, such as ghee, olive oil, avocado, or nut butter, to your meals for a healthier option.
• Pair protein with carbs for better muscle gain.
• Stay hydrated, but avoid drinking excessive amounts of water just before meals.

Before adding anything to your daily routine, it’s essential to consult your dietitian to ensure it

suits your health needs and to avoid any potential side effects. The good news is that Care

Health Insurance offers Care OPD as part of a health insurance plan, allowing you to enjoy

free consultations with a dietitian as part of your coverage, making it easier to get expert

advice before making dietary changes.

Disclaimer: The above information is for reference purposes only. Plan features, benefits,

coverage, and underwriting claims are subject to policy terms and conditions. Please refer to

the brochure, sales prospectus, and policy documents carefully.