While obesity is becoming a significant public health risk, being underweight can also cause health problems. However, there are still many misunderstandings about the correct methods for putting on weight safely.
Some methods of gaining weight can have severe short- and long-term effects on health. This poses a challenge for people needing to gain weight and for those who are at a healthy weight but wish to build muscle.
This article provides tips for gaining weight safely and healthily, including what to avoid while trying to put on weight.
How to gain weight healthily
Putting on weight may be necessary for a person who is underweight. It may also be a measurable goal for someone who is aiming to build muscle.
In general, consuming more calories than the body burns will result in weight gain. The calorie intake necessary to achieve this will vary from person to person.
As a guide, consuming 300–500 calories more than the body burns on a daily basis is usually sufficient for steady weight gain. For more rapid weight gain, a person may need to consume up to 1,000 calories more per day.
Many people inaccurately estimate the number of calories they consume each day. It can be useful to keep track of daily calorie intake over a period of 2–3 weeks. This can help a person understand how to adjust their diet to gain weight at a sufficient pace. There are several apps available online that can assist with calorie tracking.
People who are trying to gain weight should also be mindful of the types of food they are consuming. For example, eating foods that are high in sugar is an easy way of increasing calorie intake, but it can also increase a person’s risk of developing type 2 diabetes.
General tips for gaining weight safely
The following tips can help a person gain weight quickly and safely:
Eat three to five meals a day
Eating at least three meals a day can make it easier to increase calorie intake. Snacking between meals can also help to increase the number of calories in the diet.
Weight training
Weight training at least three times a week is essential to healthy weight gain. This will aid in gaining and maintaining lean muscle mass.
To continue gaining lean body mass, a person will need to vary and develop their workouts by increasing either the weight they lift or the number of reps or sets.
Compound movements are one way in which a person can build muscle effectively. These include weight lifts that involve multiple muscle groups, such as deadlifts, squats, and bench presses.
People who work out regularly must pay attention to their calorie intake to ensure that they are providing their body with sufficient fuel.
Eat enough protein
A diet with the right amount of protein will support muscle growth. In combination with regular weight training, consuming 0.8–2.0 grams of protein per kilogram of body weight will increase a person’s muscle mass. This is essential to healthy weight gain.
Foods high in protein include eggs, meats, fish, nuts, and legumes.
Eat meals with fibrous carbohydrates and healthful fats
Including foods rich in fibrous carbohydrates and healthful fats in every meal will help to increase the number of both calories and nutrients in the diet.
These foods provide an essential energy source to maintain a regular exercise regime, and to support muscle growth. People should use whole-food sources of carbohydrates, such as brown rice and beans, rather than refined and processed sources.
Distinguishing between healthful and unhealthful fats is vital. Healthful fats are generally monounsaturated or polyunsaturated fats, which occur in foods such as nuts, avocado, vegetable oils, and fish.
Unhealthful fats include saturated fats and trans fats. A healthful diet should limit saturated fats and avoid added trans fats. These types of fats are found in fried and baked foods as well as in fatty meats such as beef, pork, and lamb.
Drink high-calorie smoothies or shakes
People with a small appetite may find a high-calorie shake or smoothie more appealing than a large meal. These provide nutrient-dense calories without making a person feel overly full.
Suitable smoothies can include the following ingredients:
nut butter
fruits
milk
yogurt
nuts
seeds
greens, such as spinach
Seek help where needed
Health and fitness professionals provide motivation and useful advice for developing diet and exercise plans to support healthy weight gain.
Similarly, a registered dietitian will be able to provide meal plans to increase calorie intake. Also, they can help to ensure that a person is gaining weight safely.
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