Underweight? Healthy Ways to Put On Pounds

Pramita P N ·
Underweight? Healthy Ways to Put On Pounds

Under Weight Risks

Nobody has a hard time believing the ill effects of being overweight. Everybody wants to lose the fat handles, but there are a few people on the other side of the spectrum who struggle to put on weight. They are the envy of all their friends because no matter what they eat, they’ll be at waist zero. The most triggering aspect of being underweight is how people snatch away your right to complain about being underweight. This problem is because of the deep-rooted notion that being skinny automatically translates to being healthy.

The reality is that being underweight poses a series of dangers to your health. Poor immune system, fertility issues, vitamin deficiencies and development issues are just a few to name. The most effective way to put on pounds is to increase your daily calories intake. Take a look at some easy ways to increase your calories.

Milk and Milk Products

Drink 2 glasses of milk before or after a workout. Yes! That’s right! People who are underweight need to do strength training exercises too. Milk is a complete nutrient package with vitamins, minerals, carbohydrates, protein, and fats. The protein present in milk is both casein and whey - which helps to add muscle mass to your body. You can also add 1 tsp of ghee for all your main meals. There is also room for adding cheese, paneer, butter, ghee to your meals.


Rice is a staple in every Indian household due to its convenience and affordability. It is one of the quickest ways to load up on carbohydrates. It is a calorie-dense food which means you can meet your calories intake as well as carbohydrate intake in just one serving. One cup of rice provides 200 calories that help to gain weight.


Of course! It’s a good idea to eat dessert every day. Eat small sweet treats after every meal if you please. Again, the focus here should be on it being healthy. Cut out the processed sugar and packaged food but instead choose homemade sweets made out of nuts, seeds, peanut butter, seeds, ghee, and butter.

Red Meat

Red meat is one of the best for building muscle. Lamb, beef, pork are a few of the popular red meats you could include in your diet (preferably unprocessed). They contain a tonne of protein, iron and give you enough calories. Red meat is one of the most praised natural sources of creatine. Red meats are also high in cholesterol and not all cuts have the same nutrients, so limit it to few times a week.


Every dietician will invariably list down egg as one of your weight gain companions. 2-3 eggs along with the yolk should do the trick. They are full of high-quality calcium, protein and full fats. They are easily available and versatile so you can make them poached, scrambled, fry or even into an omelette.

Starch Foods

Don’t turn your backs on high starch foods. Starch is basically a form of carbohydrate and is found in whole grains like brown rice, quinoa, oatmeal, whole wheat bread, potatoes, pasta, pinto beans, kidney beans, commercial cereals, sweet corn, and bananas. Diet rich in resistant starch reduces unhealthy fats and helps to build muscle growth.

Protein Smoothies

Probably the most obvious choice out of everything is protein smoothies. Aim for getting at least 1gm of protein per kg bodyweight, daily. Homemade weight gain smoothies are a great way to add healthy calories without compromising on the quality of nutrition. The key is to use healthy ingredients like banana, nut butter, oats and fresh fruit, along with protein powders.

Nut Butter

Every gymmer has probably stacked up jars of peanut butter on the shelf. Peanut butter has dominated as a primary muscle-building nutrient for the longest time due to its high protein content, but you can also branch out and try other nut butter like almond, cashew, hazelnut, walnut or a blend of all these nuts.

Carb Rich Foods

You would have probably convinced yourself that carb is unhealthy with fad diets like keto heavily propagating a low carb lifestyle, but consuming half of your daily calories with carbs will help you put on some extra skin. Some of the healthy carbs include oats, quinoa, prunes, pulses, pumpkin, buckwheat, beetroot, yoghurt, banana, carrot, barley, chickpea, black beans, lentils, berries, kiwis, grapes, etc.

Vegetable Oils

Another kitchen staple that is an excellent addition to your weight gain journey is vegetable oils. Healthy vegetable oil includes olive oil, coconut oil, peanut oil, and sunflower oil. They are packed with heart-healthy calories and make your dishes so much more delicious. They are a significant source of monosaturated fats too.

Other Tips

  • Increase your calorie intake gradually and slowly, with one meal at a time
  • Snack how much ever you want in between meals
  • Instead of eating empty calories with junk foods, add nutrient-dense healthy calories
  • You can also spread out your meal throughout the day with mini-meals
  • Exercise! Add strength training and stamina building exercises to your routine

Eating junk food may help you gain weight, but what about your body’s nutritional needs? Being skinny is not a permit card to go crazy on unhealthy processed food.

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