We live in a world where 30% of the population is overweight or obese. This means about one-third of the global community is looking for diet plans and wizardry pills promising to shed a few extra pounds.

Watching the ongoing struggle of a significant chunk of the world’s population, being skinny may look like a good problem to have. But the truth is quite the opposite.

Being underweight can be harmful to your body. Skinny and malnourished individuals are prone to infections and diseases and need to gain weight to avoid health risks and complications.

This article highlights the right and effective way to gain weight quickly and healthily.

a light blue plate having scrabble squares saying weight gain on it

Definition Of Underweight:

An underweight individual has a much lesser bodyweight than what is considered to be healthy.

Body mass value (BMI) is used to determine whether an individual falls within a healthy weight range or not. People who fall within 18.5-24.9 BMI are considered healthy.

People having a BMI of less than 18.5 are considered underweight and need to gain weight to avoid health problems.

The only problem with BMI is that it does not take muscle mass into account. So you may not necessarily be having health problems if your BMI does not fit into the ideal range.


Several reasons can lead to unhealthy weight loss. These are:


A person could be underweight due to the presence of the skinny gene. It dictates the body whether to burn fat or not.

Poor Diet:

Improper and abnormal diet is another cause of being underweight.

Stress Level:

Stress hormones lead to appetite and metabolism changes, which can cause unhealthy weight loss.

High Metabolism:

People with fast metabolism burn calories faster than others, leading to weight loss.

Eating Disorder:

A severe eating disorder like Anorexia nervosa can contribute to highly unhealthy weight loss.


Side effects of some medicines can also lead to loss of weight.

Medical Conditions:

Medical conditions like cancer, type 1 diabetes, HIV, and tuberculosis can cause severe weight loss.

Consider consulting a doctor if you are losing weight unintentionally as it could be a symptom of an underlying condition.

Health Problems:

Underweight individuals may face health problems. These could be:

Nutritional Deficiencies:

If a person is underweight, it usually is due to a lack of proper diet. It could lead to nutritional deficiencies causing multiple health problems. For example, a person is likely to develop anemia due to a lack of iron. Similarly, a lack of potassium could result in weak muscles and cramps.

Weakened Immune System:

Underweight individuals have weakened immune systems; hence, they are prone to infections.


Bones may become weak due to decreased calcium levels in the body.


Underweight women may face period abnormalities and infertility issues.

Psychological Issues:

According to a study, underweight individuals have poor psychological health compared to normal-weight individuals.

How to gain weight healthily and safely:

Overeating junk foods may increase your belly fat, but it can also ruin your health at the same time.

Healthy weight gain takes time. It demands patience and dedication.

Therefore, eating healthy foods and consuming the right amount of calories is necessary to gain weight without belly fat.

Tips To Gain Weight:

Follow these tips to gain weight naturally, safely, and quickly.

Eat At Least Three Times A Day:

Do a proper breakfast, lunch, and dinner every day. Target 300-500 calories per day above your regular calorie intake. Snacking between meals can considerably help you to increase your calorie intake.

Eat A Lot Of Protein:

Protein is essential for healthy weight gain as it forms the building blocks of your muscles. A diet with a proper amount of protein is vital to support muscle growth, and it also helps you gain weight fast.

Eat Plenty Of Fibrous Carbs And Healthy Fats:

Fill your plate with loads of high-carb and high-fat foods to get in enough nutrients and calories.

Use Sauces And Spices:

To increase your appetite, use sauces, condiments, and spices. These ingredients will make your meal tastier, and you will end up eating the right amount of your food.

Seek Professionals Help:

Gain useful advice and motivation from health professionals. They also provide a complete meal plan and weight gaining pills to increase your daily calorie intake.


Weight Gaining Foods:

a white bowl with pieces of mango, strawberries, blueberries and other fruits and nuts

Here is a thorough list of foods that can immensely help you in gaining weight safely and quickly.


Rice is a rich source of energy. Just 1 cup of rice contains around 200 calories. It is also a source of carbohydrates, fats, and proteins, making it an excellent choice for skinny people to gain weight.


Milk provides a good mixture of proteins, carbohydrates, and fats, along with calcium, vitamins, and other minerals. It is one of the best options for people trying to gain weight on the face and build muscles.

Whole-grain Bread:

Whole-grain bread is a good source of carbohydrates. Seeded bread provides additional benefits. A full, healthy meal can be made out of them by combining them with eggs and cheese.

Red Meat:

If you are aiming to build muscles, then you should go for red meat. It is an excellent source of proteins, iron, and vitamins.


Pasta is another high-carb food that can help you in gaining weight quickly. Choose whole-grain pasta to gain weight safely.

Dried Fruits:

Dried fruits are high-calorie snacks that are easy to eat and taste great. You can keep a packet of dried fruits in your bag and eat whenever and wherever you want. You can also combine them with milk or yogurt to enjoy a healthy and tasty smoothie.


Eggs are another excellent source of protein and healthy fats. Most of its nutrients are found in the yolk, and it is one of the best food for men to build muscles. Athletes and bodybuilders eat more than six eggs a day to increase their muscle mass.


Full-fat yogurt can help you in adding protein, healthy fats, and other nutrition to your diet. They go well as an ingredient with many dishes. Avoid artificially flavored yogurt and try to flavor your yogurt with fruits and nuts.


Healthy starch foods are an excellent source of calories and additional nutrients. They increase muscle glycogen stores. According to research, glycogen improves energy and performance during exercise. Healthy sources of starchy carbs are:

  • Potatoes
  • Oats
  • Beans
  • Pasta
  • Legumes
  • Corn
  • Whole-grain cereals
  • Whole-grain bread
  • Winter root vegetables
  • Squash
  • Buckwheat


Full-fat cheese is high in calories and fats. It is also a perfect combination of proteins, calcium, and fats. Besides being rich in healthy fats, cheese tastes delicious and gives your meal a healthy and flavored boost.

Healthy Fats and Oils:

Healthy fats and oils help immensely in gaining weight as they are one of the most calorie-rich foods. They contain heart-healthy unsaturated fats.

Some of these healthy oils are extra virgin olive oil, coconut oil, avocado oil, sesame oil, and peanut oil. A tablespoon of these oils adds more than 120 calories to your meal. Use these oils during cooking and in salads and sauces.

Protein shakes:

Protein shakes are the simplest way to add calories to daily meals. These weight gaining shakes have proved to be an excellent strategy for small appetite individuals.


general tips to gain weight


Underweight individuals need to gain weight to avoid health risks that are associated with it. But always remember that eating safe and healthy is a form of self-love. Eat what is right and salutary for your body, and you will start seeing the results in less than a month.