10 strategies for healthy weight gain

• Increase calorie intake gradually

If you want to gain weight healthily, a moderate calorie surplus is key. That means consuming slightly more energy each day than your body uses. An extra ~500 kilocalories per day can help increase body weight slowly.

• Choose nutrient-dense foods

Make sure the additional calories come from foods that also provide valuable nutrients. Nuts, seeds, avocados, oily fish, whole grains or legumes contain not only energy but also protein, healthy fats, vitamins and minerals.

• Spread meals across the day

Rather than planning only three large meals, it can be useful to have five to six smaller meals throughout the day. This often makes it easier to consume enough calories without feeling overly full.

• Include calorie-dense snacks deliberately

Snacks can be a practical way to increase daily energy intake. Snacks such as nuts, dried fruit or cheese provide a lot of calories in a small portion.

• Integrate protein-rich foods regularly

Foods such as chicken, fish, eggs, dairy, beans or lentils provide high-quality protein and can support the body in building and maintaining tissue. People aiming to gain weight are often advised to consume around 1.5 to 2.2 grams of protein per kilogram of body weight daily.

• Prefer complex carbohydrates

Opt for complex carbohydrates rather than highly processed sugary products. Foods like whole grain bread, oats, quinoa or brown rice provide longer-lasting energy and can help sensibly meet the extra calorie needs. 

• Use healthy fats purposefully

Plant oils, nuts, seeds and avocados are rich in valuable fatty acids and are easy to include in meals. A tablespoon of olive oil on a salad or a handful of almonds as a snack can increase calorie intake without having to eat large portions.

• Stimulate appetite with flavourful foods

Small starters with bitter or aromatic ingredients can make it easier to start a meal. Foods such as arugula, chicory or herbs like basil, thyme and rosemary provide intense flavours.

• Use liquid calories as a supplement

Drinks can also contribute to energy intake. Milkshakes, smoothies or fruit juices provide additional calories and are easy to drink between meals.

• Incorporate targeted strength training

If you want to increase your weight, regular strength training can be a useful addition. Exercises with weights or bodyweight can help build muscle mass and positively influence body composition.