8 Natural Ways To Gain Weight

Medically reviewed by G. Liakeas, MD FACT CHECKED

It’s not as easy as it sounds to put on muscle or gain weight. But there are also diets for gaining weight, just as there are for losing weight.

High-calorie and high-quality protein intake should be the main priorities of a diet plan for weight gain.

The best diet for weight gain should include nutritious, well-balanced food rather than just empty calories and fats, though, so that you can acquire weight.

A healthy food plan for weight gain gives you access to vital nutrients while promoting muscular growth.

Any diet plan for weight growth should have as its main goal to provide you with more calories than you expend each day.

A good diet strategy for weight gain, however, calls for increasing consumption of all the macronutrients, including calories, proteins, healthy fats, and carbohydrates.

Gaining weight is never easy for most people, so many people turn to products to gain weight. A healthy body shape is thought to be a key element in improving physical appearance.

High levels of stress, risky eating habits, irregular meals, being out of shape, and genetics are the current explanations for why it’s difficult to gain a healthy amount of weight.

Fortunately, there are a few of the most straightforward natural ways for weight gain that you should undoubtedly try. In this article, we will be looking at some of the best natural ways to gain weight.

Here are some of the best natural ways to gain weight-

  1. Bulk Up Your Muscles

    It’s healthy to put on weight by building up your muscles. Weight-wise, muscle is heavier than fat.

    Additionally, you will notice a gradual rise in the numbers on the scale as you add more lean muscle to your body. While your muscles will grow, your body will look more toned.

    Exercise such as aerobics or running will help you lose weight by burning those additional calories. You should therefore concentrate on strength training, which includes yoga and weightlifting.

    Additionally, it is feasible to build muscle without putting on weight. We advise you to speak with a fitness instructor.

    He will be the finest individual to lead you through a thorough workout after discussing your demands and weight gain objectives.

  2. Improve Your Sleep Schedule

    Resting has a crucial function in weight gain and is a crucial component in weight manipulation.

    One reason is that building muscle mass is the optimum method to gain weight, and getting enough sleep is essential for both muscle development and recovery.

    Therefore, for the best outcomes, it’s just as crucial to sleep well as it is to eat right and exercise.

  3. Increase Your Daily Protein Intake

    No matter whether a body is slim, obese, or healthy, the optimal consumption is 1 g/kg. This is a fundamental need that needs to be met every day.

    This not only prevents you from overindulging in bad meals due to unnecessary hunger sensations, but it also aids in maintaining a healthy body weight with lean muscle mass.

    The building blocks of our bodies are proteins, therefore if you deprive your body of them, it will never be able to function at its healthiest level.

    You can meet your daily protein requirements by eating foods like tofu, paneer, chicken, and vegetables like spinach. You could also consume dry fruits for healthy weight gain.

  4. Try To Stay Consistent With Meals

    Adults who wish to gain weight sometimes struggle with eating substantial portions at each meal.

    This can help you eat enough to gain the weight you need without making you eat when you’re not hungry.

  5. Increase Calorie Intake

    Gaining weight necessitates a caloric surplus, which is achieved by consuming more calories daily than you expend.

    A growth in lean body mass, according to experts, normally necessitates a daily protein consumption of between 1.5 and 2.2 grams per kilogram of body weight.

    Thus, increasing daily calorie intake by a small margin could help in gaining weight in a more healthier and sustained manner.

  6. Increase Carbs And Fats Intake

    Many people who are trying to lose weight try to reduce their intake of fats or carbs. This is usually a bad choice if you want to gain weight because it will make it more difficult to ingest adequate calories.

    Eat a lot of high-carb and high-fat dishes if you want to gain weight. Eat meals that are sufficient in carbohydrates, lipids, and macromolecules. But you should keep your heart health in mind.

    Additionally, intermittent abstinence is not a sincere strategy. This is frequently beneficial for fitness and weight loss, but it makes it much harder to eat enough calories to gain weight.

    Affirm to eat at least three meals each day, and when necessary, incorporate energy-dense snacks.

  7. Have Nutrient-Dense Food

    Consume foods high in nutrients instead of empty calories and junk food. Take into account high-protein meats, which can aid in muscle growth.

    Additionally, pick healthy carbohydrates like brown rice and other whole grains. Even if you have a decreased appetite, this makes sure your body is getting the most nutrition possible.

  8. Choose Foods With Low Volume

    Low-volume meal options allow you to get more energy without having to eat as much because they are high in calories but come in smaller portions.

    It will be much simpler to get more energy in a smaller amount rather than attempting to survive on salads, but this doesn’t imply you have to eat only junk food.

    Oils, proteins, and sugars from whole foods can be easily extracted to produce concentrated macronutrients that can serve as a significant source of calories without taking up a lot of room.


It can be tempting to want to gain weight as rapidly as possible if you have set your sights on doing so, but this isn’t always optimal for your health.

The ideal approach to gaining weight is to do it healthily, which entails gradually getting heavier by consuming meals that promote weight gain and, in certain cases, working out as well.

Healthy foods are better for your body because they contain more vitamins, minerals, and nutrients to help keep you fit and healthy, but they are still just as effective if not more for promoting weight gain.

Leave a Reply

Your email address will not be published. Required fields are marked *