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How To Gain Weight The Healthy Way: 8 Scientific Ways To Pack On Pounds

Just like losing weight, gaining pounds also proves to be difficult. In the same way that losing weight too fast could turn out to be unsafe in the long run, the same goes for adding body mass. Both must be done safely and in moderation.

You cannot simply just start stuffing yourself with high-calorie junk in the hopes of gaining weight fast. Much like losing weight, gaining pounds takes time and as such, patience is needed in the process. Here are 8 scientifically proven ways to help you gain weight the healthy way.

Losing weight and gaining weight are similar in that they must both be done safely. Gaining too much weight too fast is unhealthy and not recommended Photo: Jarmoluk / Pixabay

Eat more frequently

For those who are underweight, it may be easier to feel full after eating three large meals throughout the day. Instead, break apart those three large meals into five to six smaller meals throughout the day. This not only ensures you don’t feel too full too fast but could also encourage you to eat more

Choose nutrient-rich food

Gaining weight isn’t just about gaining fat. When trying to gain weight, it is important to observe an overall healthy diet. Switch over to whole-grain bread, cereals, pastas, and rice for added carbs but ensure that your diet also includes fruits and vegetables, protein, dairy products, and nuts. These create a well-rounded diet you can observe to ensure that you are getting the proper nutrition while gaining weight.

Weighing Scale Much like losing weight, gaining weight is not all about numbers. Many factors contribute to the look of having gained weight, such as developing muscle. Photo: Geralt / Pixabay

Give smoothies and shakes a try

Give homemade smoothies a try instead of filling up on drinks with little to no nutritional value. You can make homemade shakes with milk and some fruit in your blender. These shakes are high in nutritional value and taste good too.

Watch when you drink

For some people, drinking before a meal makes them lose their appetite. If that is the case for you, you may want to sip higher calorie drinks along with your meal instead of before. You can also opt to have your drink 30 minutes after your meal if that is what works best for you.

Have an occasional treat

It is important to remember that sugar is not the best way to gain weight. Even if you’re underweight, be sure to eat sugar-rich foods in moderation. Instead, try to opt for healthier alternatives that provide not only calories but additional nutrients as well. Alternatives such as granola bars and yogurt are great choices.

Strength Training Strength training is one of the best ways to gain weight. The more muscles you develop, the more you gain as muscles weight more than fat. Photo: Fitness Star / Flickr


Strength training is one of the best ways to gain weight as it builds up your muscles. Muscles weigh considerably more than fat and as such, are scientifically proven to help you gain weight faster. Exercising may also increase your appetite and encourage you to eat more.

Add a little something extra to your dishes

Add a little something extra to your dishes in order to sneak in a few added calories here and there. A good example would be using cheese in your scrambled eggs.

Choose low volume, high-calorie foods

Eat foods that are low volume and high-calorie. These are foods that pack a lot of nutrients and calories into a small area. Known as “calorie-dense” foods by dietitians, you can eat these foods and get the calories you need without getting too full too fast. Examples of these are: 

  • Nuts
  • Dried fruit
  • Starchy vegetables
  • Healthy oil and fat
  • Trail mix

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