Diet and health tips to gain weight/ put on weight/ increase weight

Diet and health tips to gain weight/ put on weight/ increase weight

Hello guys!!!

Today we are going to discuss on Diet and health tips to gain weight/ put on weight/ increase weight. There are not many people who really feel the need to put on weight because everyone is of the opinion that lighter the weight lighter are the chances of any major health related illnesses. Many a times the hereditary or the genetic built of the individual is such that in spite of a very high heavy appetite they don’t tend to put on weight. It is seen that any change in the routine if continued for few months then only it shows any effect on the body and difference is been seen.Today I am going to talk about eating more. In most of the diet related queries, issues and diseases we, nutritionists always talk about cutting down calories choosing a low calorie food and eat less quantity at a time. But all these things have to be neglected when we talk about a weight gain diet. People who are on weight loss diet feel that gaining weight is not a difficult task and vice versa but that’s not true. Gaining weight is also equally difficult as losing weight.15

When we talk about putting on weight the first thing we think is to eat more. Eating more food will lead to more energy and thereby help body to store some extra energy to build the body mass and fat. But eating more for weight gain is not the only key. Eating right food in more quantity has to be considered.

As we all know that to increase the calories in your diet best thing is to add fats, sugars and other junk foods. But the question is whether these foods in increased quantity are safe for consumption. What if there are future complications or morbidities accompanying these foods. So when we talk about eating more it should also follow the standard healthy food pyramid. Proportion of the food group should remain same just the quantity can be increased by 10% on initial stage.

Gaining weight in a healthy way is very important. Here are few tips which can help you to gain weight.

  1. Increase your protein intake from the present. Choose Milk and dairy products, eggs, fish and meat over vegetables for one of the meal. If you are vegetarian then eat foods with high protein content such as beans, pulses and peas.
  2. Increase intake of foods with high starch content such as potatoes, sweet potatoes, arbi, yam, rice and tapioca.
  3. Increase frequency of meals. It becomes important to break the large meal gaps and snack in between. Eating a high calories snack is recommended such as cheese sticks, milk shakes, cakes, pastries, dried fruits, yoghurt and breakfast bars.
  4. Increase meal size by 10%. So increase food by a smaller portion from all the food groups i.e. carbohydrates, proteins, fats etc.
  5. Drink a lot of fluids that supply nutrients, minerals and calories like fresh fruit juices, energy drinks, and milkshakes.
  6. Exercising will also help to put on weight. After you workout requirement of calories and proteins increases.

16These are few tips to gain weight but that’s not all. It’s very important that you give some time to your body to adjust to the new diet and hence it will take time to show up the actual results. So patience is most important.


The following two tabs change content below.

Neha Kava

National Registered Dietitian at
Neha Kava is a National Certified Registered Dietitian in India. She likes to share her knowledge about daily health, nutritition and diet tips. You can contact her on [email protected]

Latest posts by Neha Kava (see all)

24 thoughts on “Diet and health tips to gain weight/ put on weight/ increase weight”

  1. Can you give me personal diet chart for gain height and weight.
    My height is – ”5 feet 6 inch ”
    My weight is – 52 kg.

    • Hello Vignesh,

      You sister need a detailed diet review. It would be very ineffective diet unless knowing her entire diet history, lifestyle, eating patterns and all.
      If you interested you can enroll with us to get a detailed diet chart personalised for her as per her needs.


  2. Useful info. Lucky me I found your website by accident,
    and I’m surprised why this twist of fate didn’t took place in advance!
    I bookmarked it.

  3. May I just say what a relief to find somebody that genuinely
    knows what they are discussing on the net. You definitely understand how to bring a problem to light
    and make it important. More and more people should look
    at this and understand this side of the story. I was surprised you aren’t more popular given that
    you surely have the gift.

    Feel free to surf to my homepage garcinia cambogia extract 1000mg 60 capsules – Cora,

    • hello,
      You can try doing pull ups and also make sure you have high protein diet. It may help. You can also try with cycling and playing other sports.


  4. Wow, amazing blog structure! How lengthy have
    you been blogging for? you made blogging glance
    easy. The total look of your website is wonderful, let alone the content!

  5. Everything iss very open with a precise explanation of the issues.
    It was really informative. Your website is useful. Many thanks for

  6. It’s actually a nice and helpful piece of information. I am happy that you shared this helpful information with us. Please keep us up to date like this. Thanks for sharing.

  7. Hi to every one, the contents present at this web page are actually remarkable
    for people knowledge, well, keep up the good work fellows.

  8. Greetings! Very helpful advice in this particular article!
    It is the little changes that make the biggest changes.
    Thanks for sharing!

  9. It’s an awesome article in support of all the internet visitors; they will get benefit from it I am sure.

  10. Good day I am so thrilled I found your weblog, I really found you by accident,
    while I was researching on Askjeeve for something else,
    Anyhow I am here now and would just like to say kudos for a incredible
    post and a all round interesting blog (I also love the theme/design), I don’t have time to read it all at the moment but I have book-marked it and also added your RSS feeds, so when I have time I will be back to read much more, Please do keep up the superb job.

  11. This website certainly has all the information and facts I needed concerning
    this subject and didn’t know who to ask.

  12. My pal proposed I’d quite possibly in this way web site. They has been entirely right. This post in fact designed my personal time. You can not consider how considerably moment I’d expended in this facts! Thanks!

  13. You could definitely see your skills in the article you write.
    The sector hopes for even more passionate writers like you who are not afraid
    to say how they believe. Always go after your heart.

  14. I needed to put you the very small note so as to say thanks a lot the moment again on the pretty views you’ve featured above. This has been simply strangely generous of you to allow publicly all that a number of people would have offered for an electronic book to end up making some money on their own, specifically considering that you could have done it in the event you desired. Those principles additionally acted like a good way to be aware that other individuals have the same zeal the same as mine to figure out significantly more with respect to this condition. I am sure there are some more enjoyable periods ahead for individuals who scan your website.

  15. I’m impressed, I have to say. Actually not often do I encounter a weblog that’s both educative and entertaining, and let me let you know, you could have hit the nail on the head. Your thought is outstanding; the issue is one thing that not sufficient persons are talking intelligently about. I am very completely happy that I stumbled across this in my seek for one thing referring to this.

  16. We are a group of volunteers and opening a new scheme in our community. Your site offered us with helpful info to work on. You have done a formidable activity and our whole group will likely be thankful to you.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.