From the Guidelines
To gain weight healthily, it is essential to consume more calories than you burn by eating 300-500 extra calories daily from nutrient-dense foods, focusing on protein-rich foods, healthy fats, and complex carbohydrates, while incorporating strength training 2-3 times weekly. This approach is supported by the American Cancer Society's guidelines on nutrition and physical activity for cancer prevention, which emphasize the importance of achieving and maintaining a healthy weight throughout life 1.
When it comes to gaining weight, it is crucial to prioritize nutrient-dense foods, including:
- Protein-rich foods like meat, eggs, dairy, and legumes to build muscle
- Healthy fats like avocados, nuts, and olive oil for calorie density
- Complex carbohydrates like whole grains and potatoes for energy Incorporating strength training 2-3 times weekly is also vital to ensure that weight gain comes from muscle, not just fat 1.
Additionally, it is recommended to:
- Eat 3 main meals plus 2-3 snacks daily
- Consider calorie-dense smoothies with protein powder, fruits, nut butters, and full-fat milk
- Stay consistent with your eating schedule, even when not hungry
- Track your calorie intake using a food diary or app to ensure you're meeting your goals
- Aim for 0.5-1 pound per week for healthy, sustainable results If you struggle to gain weight despite these efforts or experience unexplained weight loss, it is essential to consult a healthcare provider to rule out underlying medical conditions. The American Heart Association's dietary guidelines also support the importance of matching intake of energy to overall energy needs and maintaining a level of physical activity that achieves fitness and balances energy expenditure with energy intake 1. However, the most recent and highest-quality study, the American Cancer Society's guidelines, takes precedence in informing the best approach to healthy weight gain 1.
From the Research
Gaining Weight Healthily
To gain weight healthily, it is essential to focus on nutrient-dense foods and a balanced diet. While the provided studies primarily discuss weight loss, some principles can be applied to healthy weight gain.
- Balanced Diet: A diet that includes a variety of foods from all food groups can help ensure that the body gets all the necessary nutrients for healthy weight gain 2, 3.
- Protein Supplementation: Protein supplements can be beneficial for muscle mass and strength, especially when combined with resistance training 4, 5.
- Timing of Meals: The timing of meals, including higher-calorie breakfasts and overnight fasting, may also play a role in weight management 6.
- Individualized Approach: It is crucial to recognize that there is no single best strategy for weight management, and approaches should be individualized based on personal preferences and needs 6, 3.
Key Considerations
When aiming to gain weight healthily, consider the following:
- Nutrient-Dense Foods: Focus on whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Caloric Intake: Ensure that you are consuming more calories than you burn to support weight gain.
- Regular Exercise: Combine a healthy diet with regular physical activity, including resistance training, to build muscle mass and strength.
- Professional Guidance: Consult with a healthcare provider or a registered dietitian to create a personalized plan for healthy weight gain.