Although this condition can cause envy in many people, those people who have difficulty gaining weight often have to go through everyday life with a lot of frustration.
This condition is often not perceived as a problem, which can lead to additional stress for sufferers.
Similar to advice against too high body weight, the type of food is also important for healthy weight gain.
The frequent claim that merely increasing the amount of food you eat can solve the problem, at least to a large extent, can actually lead to obesity further down the line.
In addition to choosing the right foods, consistency is also an essential factor. Long-term success will only come with a longer-term adaptation of different principles in your life.
Because of this, you should be aware that you may have to permanently change your lifestyle in essential aspects.
The most important facts in brief
- Healthy weight gain can bring about a positive change for many people in a wide variety of life situations
- Just as with other processes of body transformation (muscle building, weight loss), this is also a time-consuming process
- In addition to diet, exercise or. Regular exercise is essential for long-term success
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Definition: What does healthy weight gain mean?
Healthy weight gain is the increase in body weight to an extent that has a positive effect on physical health.
This requires a combination of a specific diet and physical activity.
The healthy weight gain is not a project that can be done in a few days or weeks.
This is a continuous process in which you will only succeed with discipline and perseverance.
Although the process of healthy weight gain is accompanied by an increased amount of food intake, the type of food plays a crucial role.
A constant intake of junk food or sweets can lead to weight gain – however, this is rarely healthy and can even tend to lead to severe overweight.
To pursue your goal of healthy weight gain, you should focus on other foods. Which are particularly suitable for it, in the further consequence still more exactly one explains.
Background: What you should know about healthy weight gain
In order to successfully master the process of healthy weight loss, you should acquire important background information in advance.
These should help you to understand what you need to look for before you start your project.
How can I gain healthy weight as quickly as possible?
If you exercise regularly, you have to take into account your individual physical conditions.
If you have a very active metabolism, this can possibly have a counterproductive effect on your plan and even tend to lead to underweight.
On the other hand, sports activities can also increase your appetite.
This fact can be a help if you don’t eat often enough. Once you have found your own rhythm in this respect, you can massively accelerate the process of healthy weight gain.
In terms of diet, it is not only the type of food that matters, but also the regularity of its intake. As long as you want to increase your body weight, it is absolutely necessary that you eat regularly.
This rule of thumb applies to every day of the week and means that you should eat about every 2-3 hours.
While you can rely on larger portions of the main meals as usual, the snacks can be significantly smaller.
Who should gain weight?
People with underweight
Although people tend to be more aware of the disadvantages of being overweight, the condition of being underweight should not be underestimated either.
Too little body weight can cause serious problems in the long run:
- Higher susceptibility to infectious diseases
- Long recovery process from illness
- Increased risk of osteoporosis
- Lack of concentration
- Dry skin
- Mucosal inflammation
- Cycle disorders in women
If you’re not really aware of whether you’re currently underweight, body mass index (BMI) could possibly be an indicator of that.
To do this, you must divide your body weight by your height and take the result squared. Depending on whether you are a man or a woman, different values are used as a reference.
| Underweight | under 20 | under 19 |
| Normal weight | 20 to 25 | 19 to 24 |
| Overweight | 26 to 30 | 25 to 30 |
| Obesity | 31 to 40 | 31 to 40 |
There are various causes of underweight. Genetic predispositions, for example, can ensure that there is a rapid turnover of energy.
On the other hand, the effort involved in preparing a meal every day in old age can also be a cause of low body weight.
If you have the feeling that you are losing weight despite normal eating habits, or. If you notice any of the above changes in yourself, this could be a sign that you are underweight.
In this case you should consult a doctor and, if necessary. also consult a nutritionist to effectively counteract this problem.
People with an eating disorder
In some cases, severe eating disorders, such as anorexia, can cause one’s body weight to be out of the normal range.
Since a mental disorder is often part of the problem, healthy weight gain is one of the biggest issues in the recovery process for these people.
Besides the fact that Changed general attitude toward food and nutrition If you want to gain weight, it is also essential to choose the right food. The right nutrients are especially important when choosing food.
Nutrient-rich foods not only have the advantage of being rich in nutrients and calories, but can also have a positive effect on the body even in small amounts.
Especially for recovering anorexics who still have difficulty with normal eating, this can be beneficial.
In addition to salmon and yogurt, oatmeal is a particularly nutrient-rich and easily absorbed food.
People who want to promote muscle growth
In addition to people who struggle with physical deficiencies in their daily lives, healthy weight gain can also be an interesting approach to improve the quality of life for sports and fitness enthusiasts.
If you want to increase your muscle mass, you will also need an increased calorie intake to ensure the growth of the extra tissue needed.
In this case it is especially important that you know your daily basal metabolic rate. To promote muscle growth and thus healthy weight gain, a calorie surplus is necessary.
The extent to which this excess must take place is described in more detail in the following subsection. In addition to the correct dosage of the diet, it is of course necessary to exercise regularly.
To prevent excess energy from being converted into fat, you should do strength training three times a week.
How many calories are necessary for healthy weight gain?
A woman requires a daily intake of about 2.300 calories. A man needs about 2.900 calories.
Calorie needs vary from person to person. However, there is a guideline value to which you can orient yourself. The average daily surplus should be around 500 calories.
The quality of the food is also a decisive factor here.
An additional value is particularly important in relation to weight gain. For each additional kilogram of body weight you need 7.000 calories.
Taking into account the daily additional turnover of 500 calories, it will take you about two weeks to gain one kilogram.
If after some time you have acquired advanced knowledge in this area, these values can provide you with an excellent basis for creating your own diet plan.
Which foods are particularly conducive to healthy weight gain??
While you can eat these foods pretty much without worry, you need to be careful with meat and sausage.
Just as with losing weight, healthy weight gain also requires a balanced diet.
Even if you rarely eat sweets and junk food, you will not be able to achieve much success in case of an unbalanced diet.
In contrast to the products listed above, meat and sausage contain animal fats, which in high quantities are not necessarily beneficial to your health.
In addition to main meals, snacks in between meals can also have a positive effect on the healthy weight gain you are aiming for.
There are several options, such as trail mix, cheese or nuts.
If you prefer sweet foods, you can use high-calorie fruits such as figs and bananas, as well as dried fruits.
How to gain weight in a healthy way despite exercising?
Nevertheless, even in the case of regular exercise, you can increase your weight sustainably.
If you exercise regularly, the type of exercise you do will have a lasting effect on your weight. If you build up muscles, your body weight will increase continuously, since muscles are significantly heavier than fat.
However, if you focus on endurance training, a healthy weight gain is also possible here. However, you should keep in mind that you may need to eat significantly more food.
The calories lost through sport must be proportionally compensated for in terms of nutrition in order to make the daily surplus of 500 calories possible.
Healthy weight gain: 4 tips for a healthy increase in body weight
Since gaining weight in a healthy way is not a one-sided undertaking, you may have to make changes in several areas.
The following tips should give you an overview of the aspects you may need to change.
Healthy weight gain through exercise
As previously mentioned, exercise can also contribute to healthy weight gain. However, you should also pay attention not to burn calories unnecessarily.
For this reason, long training sessions are rather counterproductive for your plan and tend to reduce your weight.
In order to reach your goal, shorter but more intense training sessions are recommended. To stimulate your muscle growth, 30 to 45 minutes per workout is plenty.
Basically, you should keep in mind that you can gain the most muscle mass at the beginning of your workout. After several years of training you will be able to gain significantly less weight than in the beginning.
Healthy weight gain through dietary adjustments
Before you adjust your diet, you should calculate your individual energy needs, as mentioned before. This is the essential basis for the change of your eating habits.
Once this is done, you should focus on foods that contain the following ingredients in high quantities:
- Carbohydrates
- Vitamins
- Minerals
- Trace elements
- Fats
- Proteins
To enable optimal absorption of all these nutrients, a healthy intestine is essential. In order to guarantee this you should if necessary. Build up your intestinal flora.
You can make this possible with tablets from the pharmacy as well as with food. To make this possible, so-called prebiotic foods are necessary.
These foods provide a supportive function for the intestinal bacteria. In addition to garlic, asparagus and broccoli, these include apples and bananas.
The latter are particularly advantageous in this regard, as they also have a hollow amount of carbohydrates and can therefore promote healthy weight gain faster.
You can also positively influence healthy weight gain in terms of liquid food intake. Water intake, while healthy and providing many benefits, does not add calories.
If you consume liquid during the day, you should thus try to replace water 1-2 times with high-calorie drinks.
Good approaches for this would be for example drinking yogurt, a protein shake or buttermilk.
Healthy weight gain through a weekly plan of your meals
In addition to planning the appropriate foods to eat, timing or. intake is an important factor if you want to gain weight in a healthy way.
Normally, it is recommended to eat three main meals a day to cover your daily energy needs. This will most likely not be enough for you to gain healthy weight.
The omission of main meals can also be problematic here. If, for example, you do not eat breakfast during the working day, it is much more difficult to gain weight.
This is due to the fact that the stomach volume per meal is limited and therefore the deficit cannot be compensated by another main meal.
Especially at the beginning of your project, it is therefore useful to design your diet according to a nutrition plan. For this, doctors or nutritionists can help you. Below you can follow our nutrition plan for one weekday (approx. 2900 kcal) possibly get valuable tips.
| Breakfast | 1 wholemeal bread, blueberries 100g | 400 kcal |
| In-between meal | Protein bar 100g | 415 kcal |
| Lunch | Wild salmon with boiled potatoes, cooked spinach and 1 tablespoon of cream (500g), chocolate pudding as dessert 200g | 615kcal |
| Snack | Rice pudding with cinnamon 200g | 340 kcal |
| Dinner | 2 slices of wholemeal bread with butter and an avocado (380g), 2 fried eggs 120g | 950 kcal |
| Late night meal | Organic yogurt with honey, 10 hazelnuts | 210 kcal |
Healthy weight gain through supplements
If you are looking for natural or. If prepared foods do not provide the desired success, there are also suitable dietary supplements or food supplements for this purpose. Supplements.
Depending on the product, these cover different objectives such as the supply of calories, the replacement of a meal or the support of muscle growth.
Especially if you are on the road a lot, or your work schedule does not allow it otherwise, protein shakes can be a good supplement for your healthy weight gain.
These usually not only have the necessary energy but also have a large amount of calories.
Trivia: What else you should know about gaining healthy weight
If you need additional information or tools on the topic of healthy weight loss, books or mobile apps can be a good help.
Furthermore, the healthy weight gain can be achieved with a vegan diet or. bring additional challenges to your own children.
If you feel addressed here, the following information can offer you under circumstances a scientific increase in value.
How can vegans gain weight quickly and healthily?
Due to the fact that some of the foods mentioned above are derived from animal sources, there may be some limitations when combined with a vegan diet.
If your diet is mainly vegan, you have the advantage of being able to eat more than an omnivore.
This is due to the fact that this diet style requires a larger amount of food to achieve the desired calorie intake.
High calorie foods can quickly help you with healthy weight gain. In the case of a vegan diet, a selection of foods that are not produced from animal sources is recommended.
| Cereal | Rice, spelt, oatmeal |
| Vegetables | Kale, corn, vegetable bananas |
| Fruit | Bananas, avocado, plums |
Just like omnivores, as a vegan you can usually also rely on supplements for healthy weight gain.
Furthermore, there is also the possibility to process certain foods additionally to get closer to your goal.
For example, various fruits rich in carbohydrates can be mixed in the form of a smoothie or fruit juice into a liquid form that is easier to absorb.
Another example of its versatility is the avocado – this fruit, rich in unsaturated fatty acids, can be used to make guacamole or as a sauce for a pasta dish, for example.
How can kids gain healthy weight fast?
Just as with adults, problems with weight can also occur in children. In the case of an underweight child, there are several approaches to solving the problem.
- Portioning: Especially for toddlers, eating small bites of food, which can be eaten with the fingers, is strong. This tendency should be utilized to incorporate high-calorie foods into a child’s eating habits. Here would be z.B. Small sausages or skewers of high calorie fruit are suitable.
- Preparation: To promote healthy weight gain in children, hot main dishes can also be prepared with additional foods. Vegetable oils, cream or even butter can have a decisive influence on the effect of healthy weight gain.
- Snacks: Children can also increase their weight in a healthy way by having snacks between meals, for example while watching television. Fruit slices, fruit yogurt or even rice pudding are not only very popular with children, but also promote the desired effect.
- Exercise: However, in order to counteract the risk of potential obesity, the child should also get sufficient outdoor exercise or. Do sports. As in the case of food intake, the child’s tendencies, in this case the playful element, should be used to achieve the maximum effect.
What apps are available to support healthy weight gain?
If you need additional support for healthy weight loss, mobile apps may be a good approach. Basically, you can use any app that can count calories for your purpose.
However, you must make sure that the calorie content of your meal is at least close to the correct value.
Furthermore, you can also resort to apps that are more related to the necessary lifestyle adjustments.
Examples would be:
- Which meals to take and when
- Which foods are best suited for weight gain
- Which physical exercises to repeat and how often
Here, however, you should also consider the motivation of healthy weight gain.
If you want to get rid of your underweight, you may need a different app than someone who wants to build muscle.