May 6, 2021

5 Simple Diet Tips to Gain Weight

5 Simple Diet Tips to Gain Weight


Most of us are eager to lose weight but the people who are under-weight are equally eager to increase the weight. As losing weight cannot happen in a day, in a similar fashion one cannot gain weight in a day or two. A proper diet has to be followed and it really helps in gaining a healthy weight. Here are few tips:

Eat a lot:

The easier way is to have a lot of healthy food. You should eat every 2-3 hours and each time you eat should fill your stomach. In simpler words, you have to double your intake. It might seem difficult in the beginning as you have to compel yourself to eat even though when you are not hungry. We have put few foods which should be included in your routine so that it will be helpful for you. We have to break 3 meals in a day into 7-8 short meals for a day. A sample meal plan –


  • Glass of juice preferable orange
  • Whole wheat toast slices with jam or butter as you like
  • 1 cup cereal with low fat milk
  • Dry nuts such as almonds, raisins and 2 spoons of honey
  • 1 cup tea / coffee with full cream milk and 2 spoons of sugar.


  • 1 cup rice
  • 1 cup vegetables including potatoes
  • 1 cup lentils
  • 2 Chapathis


  • 1 cup tea / coffee with full cream milk + sugar
  • 1 fruit which you like
  • 5 digestive biscuits


  • ½ cup Soup if you can
  • 1 cup boiled vegetables
  • 2 chapathis
  • Low fat dessert with dry fruits


Calorie intake must be increased to gain weight. Full cream milk or milkshakes with fruits with little or no sugar is the best way to add calories. Nut and dry fruits are the best ingredients which have good calories and these also serve best fillers between the meals. You just have to pick few and have them even when you are at your desk or busy doing some stuff. A dry fruit milkshake will be very appetizing and delicious too. Even banana, mango and sapota milkshakes are best choices.


Proteins are must in your diet and lack of proteins can lead to loss in body mass. These are not substitutes for calories but have to be mandatorily included along with calories. Consider having below foods which are good in proteins.

  • Boiled soya beans, pulses, sprouts
  • Peanuts or peanut butter (groundnuts)
  • Chicken
  • Eggs
  • Fish

Exercise / Fitness:

In order to increase your muscle mass, daily exercise is pretty much required. This also increases you appetite and helps you with more food intake. They also help you in improving your body composition. Concentrate on lifting and other exercises in consultation with your trainer so that you can help your muscles grow. Try to do work out same muscle group exercises alternate days so that your muscles will get time to grow during resting. Do about 6-8 reps for 5 sets with a break of 3 minutes. Drink lot of water during, before and after exercises.

Track what you eat:

Track what you are having during the whole day and these statistics will tell you if you are having enough calories, proteins and carbs required. If you feel that any of these are not sufficient try to alter your schedule to include what is missing. This helps you to maintain the required intake values for a day to have a balanced diet. Try to avoid junk foods as much as possible.


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