Weight Gain

Natural Cures

Despite whatever your reason is for wanting to gain weight, it is crucial that you do so in a healthy manner. The first requirement that must be fulfilled in order to gain weight is to consume more calories. Eating healthy and following a suitable exercise plan that helps in building muscles is a stable and long-lasting suggestion that should be used to gain and maintain weight.

There are 3,500 calories in one pound. So, if you would like to gain one pound each week, you must consume 500 extra calories everyday. Here are some suggestions on how to modify your diet to gain weight:

Eat frequently. Try to consume three large meals and two to three snacks everyday.
Eat larger portions during meals. If you do not have a large appetite, increase your intake gradually.
Eat foods that are high in calories. Remember, high in calories does not translate to high in fats. Eat nutritious foods such as dried fruits, nuts, beans and legumes, starchy vegetables, cereals, and grains.
Increase your protein and carbohydrate intake. Good sources of protein are beans, legumes, pulses, eggs, soy milk and other soy bean products, milk and dairy products, meat, and chicken. Good sources of carbohydrates are potatoes, whole grains, whole grain bread, pasta, cereals, rice, lentils, and beans.
Add extra products to your foods. Heart-healthy and nutritious condiments and add-ons to your food can be used for the purpose of gaining weight. Some examples are honey, seeds, peanut butter, avocados, protein powder, olive oil, and nuts.
Consume dairy products. Butter, cheese, whole milk, and yogurt can be used for weight gain. However, regulate your intake of dairy products, especially butter and cheese, because they are very high in fat and can lead to elevated cholesterol levels in the blood stream.
Do not fill up on water or clear liquids. Drink beverages with sustenance properties such as milk shakes, protein shakes, juices, and hearty soups.
Exercise because this can help to convert the extra calories into muscle instead of flab. Resistance exercises are particularly beneficial for this purpose.


Protein is the building block for muscle and muscle is a vital element for weight gain. Proteins that have high biologic values (the quality standard that actually builds muscles) are strongly recommended for the anabolic process. They also possess an optimal and complete amino-acidic pattern. Proteins that have low biologic values do not contribute much to the muscle building process and are not recommended for the purpose of weight gain. Foods that contain high biologic value proteins are eggs, milk and milk products, fish, and meat. Some of the foods that contain low biologic value proteins are legumes, dried food, pasta, and related products. This does not mean that one cannot derive any benefit from foods that contain low biologic protein because, if they are consumed with a cereal, they can be converted into foods with high biologic value protein. For example, combining legumes and cereal can lead to a desirable combination of food that contains a high biologic value of protein. Also, consider adding protein powder to milk shakes and smoothies to consume an added boost of protein.


Carbohydrates are considered to be the first source of energy that is available to the body because it is easier for the body to convert them into energy than it is to covert fats into energy. Carbohydrates form an important part of the weight gain diet. Dietary carbohydrates can be classified under one of two categories:

Simple Sugars - These are further divided as monosaccharides and disaccharides. A monosaccharide is a simple sugar, such as glucose, fructose, or galactose. A disaccharide is a double sugar, such as sucrose (table sugar) or lactose.
Complex Carbohydrates - These are carbohydrates that contain three or more molecules of simple carbohydrates. Some examples of polysaccharides are dextrins, starches, glycogens, celluloses, gums, inulin, and pentose. Common food sources for polysaccharides are grain products, legumes, potatoes, and other vegetables.

Limit the intake of simple sugars and consume more complex carbohydrates.


Fats serve several purposes for the body. They act as a large and dense energy depot, protect the vital organs, provide insulation, work as a solvent for the transportation of fat-soluble vitamins, and supply essential fatty acids. Consume monosaturated fats and polyunsaturated fats instead of saturated fats because they do not clog the arteries. Good sources of monosaturated fats are avocados, corn oil, olive oil, nuts such as almonds, hazelnut, peanuts, walnut and their oils, peanut butter, sesame seeds and oil, and sunflower seeds and oil. Good sources of polyunsaturated fats are canola oil, cod liver oil, flax seeds and oil, and fatty fish such as halibut, herring, mackerel, salmon, tuna, and sardines. Avoid the consumption of saturated fats, which can be found in butter, coconut oil, cottonseed oil, egg yolks, animal fat (lard and shortening), and palm oil.

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