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Understand how to gain weight naturally and fast
In today’s fast-paced nature of life, where sedentary lifestyles take precedence, weight management has emerged as one of the key health and wellness objectives. A healthy weight is equivalent to a healthy life. In this blog, we are going to discuss the other side of the spectrum. If you are too skinny and wondering how to gain weight naturally yet effectively, this one's for you.
For coaches designing customized personal training software for online training or using nutrition coaching software to guide clients with structured meal and workout plans, understanding healthy weight gain strategies is equally important.
Being underweight can be a concern, especially if it's the outcome of poor nutrition or if you have other underlying health concerns. In this blog, we will be focusing on how to increase weight, some healthy foods to gain weight optimally, and more.
Let’s get started.
Expert-recommended Weight Gain Tips
Here are some healthy weight gain tips for the underweight ones out there:
- Eat more frequently:
When you are underweight, you might feel full faster. It is essential for you to eat five to six smaller meals throughout the day rather than two or three large meals.
- Choose nutrient-rich foods:
Are you on the lookout for a weight-gain diet? You can opt for
- whole-grain bread, pasta, and cereals
- fruits and vegetables
- dairy products
- lean protein sources
- nuts and seeds
Try keeping your food platter as nutritious, balanced, and as healthily tastier as possible! Don’t stop yourself from trying a few new things under the calorie limit.
- Try smoothies and shakes:
Coffee breaks in the office or frequent diet sodas can harm your weight gain measures. Instead, opt to drink a smoothie or healthy shakes made with milk and fresh fruits. Who says tasty can’t be healthy? Try sprinkling in some ground flaxseed on your nutritious shakes, and you are sorted.
- Watch when you drink:
Some people find that drinking fluids before meals tends to curb their appetite. If you are one among them, consuming fluids either 30 minutes after a meal or before it may work.
- Make every bite count:
Making every bite count is the key if you are planning to have healthy foods to gain weight naturally and effectively.
- Top it off:
It’s always good to add extras to your daily meal platters for more calories. Extra cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews are just some of our cues for weight gain tips.
- Have an occasional treat:
Even when you are underweight, you should be mindful of excess sugar and fat. However, an occasional treat does no harm. A slice of pie with ice cream is OK, and if you feel you have gone overboard, you can always burn that food. However, ensure that most of your treats are healthy and provide nutrients, not just calories. Bran muffins, yogurt, and granola bars are good choices for occasional treats.
- Exercise, Exercise, and Exercise:
Exercise may seem essential for weight loss or weight management. However, it’s one of the key weight gain tips too. Exercise, especially strength training, can help you gain weight by elevating your chances of building up your muscles. Exercise may also stimulate your appetite, which may help you eat more. Just see to it that every bite of yours is healthy, nutrition-rich, and balanced.
Let’s understand more about the weight gain diet.
Also read: 10 Personal Trainer Food Recipe Ideas for Mass Building
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Try for FREEWeight Gain Diet
Gaining weight or adding muscle can be just as difficult as losing weight for others. Have you been there, done that? Well, adding certain simple yet underrated foods to your diet can make your weight gain effort both healthy and more effective.
Here are some of the best healthy foods to gain weight.
Milk:
Milk is deemed complete food, and rightfully so. It tends to be rich in all essential nutrients for our body. It is considered high in proteins, calcium, carbs, fats, minerals, and vitamins. It is an excellent source of both casein and whey proteins and can help you build your muscle mass. Try drinking two glasses of milk per day with a meal or before or after a workout as you deem fit as per your nutrition goals and weight gain diet plan.
Rice:
Rice has been one of the convenient and cost-effective sources of carbohydrates that is essential to gaining weight. Rice is also a calorie-dense food, which helps you obtain carbs and calories from a single serving. One cup of rice is known to provide about 200 calories that can help in your weight gain measures. Rice with different curries and veggies that are high in proteins is the easiest way to taste, with calories and a protein boost.
Dried Fruits:
Dried fruits are superfoods rich in various antioxidants, proteins, calories, and micronutrients. They have a naturally high sugar content that makes them top of the list of healthy foods to gain weight. You can eat them raw or roasted. Garnish your yogurt and smoothies with them. A daily handful of dried fruits such as almonds, walnuts, and cashew are some of the best nutritious foods for gaining weight.
Homemade protein smoothies:
Homemade smoothies are known to be much healthier than ready-made protein supplements available in supermarkets or departmental stores. Homemade shakes are deemed most effective at helping to build muscle if drunk shortly after a workout. Homemade smoothies, such as chocolate banana nut shake, vanilla berry shake, chocolate hazelnut shake, and super green shake, can help gain weight quickly. If you have been wondering how to gain weight fast, you have your cues.
Red meat:
Red meat is a rich source of protein that helps in building your muscles and increasing your weight. It contains leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meat are known to contain protein and fat, which promote weight gain.
Fatty and oily fish:
Fatty fish such as salmon tend to be rich in essential fatty acids and proteins. They help to gain weight and also boost your immunity. Omega-3 present in these fishes is the best source that is significant for weight gain. You can prepare different dishes from salmon, such as steamed fish, fried fish, and smoked salmon. Weight gain can’t get healthier and yummier than this!
Potatoes and starchy foods such as corn, whole grain bread, Avocados, eggs, healthy fats, and oils can also be included in your weight gain diet for maximum results.
Also Read: Fueling Your Fitness: Unleash the Power of Functional Foods for a Healthier, Stronger You!
Weight gain, weight loss, or weight management, no matter what, personal fitness takes precedence. Connect with expert personal trainers that leverage FitBudd’s personal training software to deliver customized and comprehensive results.
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Yangzey Sherpa leads content strategy at FitBudd, overseeing content planning and execution across fitness-focused digital channels. With over five years of experience in SEO and content, she works closely with the fitness industry to ensure content aligns with the needs of coaches, trainers, and gym owners. Her role keeps her deeply connected to fitness business workflows, coaching models, and how professionals use digital platforms to grow.
Apra Pathak has worked closely within the fitness niche for several years, supporting personal trainers and fitness coaches through content and digital marketing initiatives. Her experience centers on understanding how fitness professionals build visibility, communicate value, and engage clients online. Through sustained involvement with fitness-focused platforms and audiences, she has developed a strong understanding of the digital needs and growth challenges faced by modern fitness businesses.
Aishwarya Mehra has been actively involved in fitness-focused digital marketing, working closely with brands and platforms that serve coaches, trainers, and fitness businesses. Her experience spans engagement-driven strategies designed specifically for fitness audiences. Through ongoing exposure to fitness campaigns and communities, she remains closely aligned with how fitness professionals attract, convert, and retain clients in digital environments.
Suchandra Das has contributed content within the fitness niche, working on resources designed for coaches, trainers, and fitness business owners. Her experience involves supporting fitness-related topics with clear, structured, and accessible content. Through consistent involvement with fitness-focused platforms, she has developed familiarity with coaching workflows, client communication, and the informational needs of fitness professionals.
FitBudd is a fitness technology platform built exclusively for coaches, personal trainers, gym owners, and fitness professionals. The platform supports fitness businesses through branded apps, white-labeled solutions, and websites designed around real coaching and training workflows. FitBudd works closely with the global fitness community, maintaining deep, ongoing involvement in the fitness industry.
Ankit Uniyal has worked extensively with fitness-focused content, supporting platforms that cater to personal trainers, gym owners, and fitness professionals. His experience includes optimizing and structuring content around fitness-related search behavior and user intent. Through continued involvement in the fitness niche, he has gained a strong understanding of how trainers and coaches build discoverability and authority online.
Saumya Mittal is the Co-Founder and CEO of FitBudd. Since 2021, she has been actively engaged in the fitness technology sector, collaborating with global fitness companies to foster digital growth and scalable operations. With over a decade of experience leading high-impact projects in engineering and operations, Saumya has a strong background in developing reliable and scalable systems. Through FitBudd, she is dedicated to addressing the evolving needs of fitness professionals worldwide.
Kinshuk Snehi has been closely involved in the fitness space for over four years. Through his work at FitBudd, he has contributed to shaping how fitness professionals build their online presence, attract clients, and scale sustainable coaching businesses. Deeply interested in the intersection of fitness, technology, and growth, Kinshuk brings a hands-on understanding of the challenges faced by modern trainers. His passion lies in building systems and strategies that support long-term consistency, both in fitness journeys and business growth.
Kanika Verma has been closely involved in building solutions for the fitness industry, working with platforms used by coaches and trainers globally. Her experience includes direct exposure to fitness coaching workflows and operational needs. Through sustained involvement in fitness-focused product development, she has developed a strong understanding of how fitness professionals manage clients, programs, and daily operations.
Tanya Sharma has worked on branding initiatives within the fitness niche, supporting fitness platforms and businesses with visual identity design. Her experience includes creating brand systems used by coaches, trainers, and fitness-focused products. Through ongoing involvement in fitness-related design projects, she remains closely connected to how fitness brands communicate trust and professionalism.
Niharika Sonavane has contributed to visual design projects within the fitness industry, supporting platforms and brands serving fitness professionals. Her experience spans creating digital assets used across fitness apps, websites, and marketing materials. Through continued work in the fitness niche, she remains closely aligned with the visual communication needs of coaches and fitness businesses.
Elesh Patel has worked extensively on marketing initiatives within the fitness niche, managing paid campaigns for fitness-focused products and services. His experience includes supporting platforms that target personal trainers, gym owners, and fitness creators. Through long-term involvement in fitness marketing, he remains closely connected to how fitness professionals discover and adopt digital tools.
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