Weight Gain

Gain weight safely without causing other health problems; track to ensure nutrient goals are met

Recommended For

Anorectic (lack of appetite), BMI < 18.5, Underweight.

Diet Goals

Eat 500 more calories than you burn a day

Eat protein, healthy fats and carbs at each meal
Replace saturated fats with polyunsaturated healthy fats
Additional 500 calories/day = 3500 cals or 1 lb of weight gain/week

Just because you need to gain weight doesn't make high fat, high sugar junk food a healthy choice. It still raises the risk of chronic disease.

Food Recommendations

Foods to Eat

Fruits, Vegetables: Berries, avocado, leafy greens, carrots

Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp

Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice

Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts

Lean proteins: Poultry, white fish, low fat yogurt, cottage cheese, cheese, tofu, beans

Full fat dairy: Milk, most yogurts & cheeses are naturally gluten free

Foods to Avoid

Alcohol: Beer, wine, liquor, canned alcohol drinks

High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks

Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits

High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes

Fried foods: Pan fried or deep fried in hot oil or butter

Diet Rules

Additional Information

Research

If weight loss 5% in 6-12 months, or an unintended weight loss of 10 lbs, see your MD first; weight loss can signal underlying health issues.

Strongest evidence to date shows that calories matter, but food quality equally important in healthy weight gain.

Study showed underweight have shorter life expectancy; Underweight risks: malnutrition, anemia, osteoporosis, decreased immune function.

Caveats

High saturated fats increase body fat instead of lean body mass; choose healthy fats (avocado, cheese, nuts).

High sugar profoundly raises triglycerides, lowers good HDL cholesterol, causes plaque in arteries; diabetes risk.

Add high-protein, whole grain carb snacks, and calorie-dense foods like nuts for weight gain.

Exercise when trying to gain weight is essential to maintain healthy heart, lungs, brain; calories burned in exercise added to + 500 cals per day.

References

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The Link between Asthma and Weight. (2023). American Lung Association. https://www.lung.org/blog/the-link-between-asthma-weight

Healthy Weight, Nutrition, and Physical Activity. (2023). Centers for Disease Control. https://www.cdc.gov/healthyweight/index.html

Curry, S., Byers, T., & Hewitt, M. (2003). Lifestyle Behaviors Contributing to the Burden of Cancer. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK223925/

Dashti MD PhD FICS FACS, H., Mathew MSc PhD FRCPath, T., Hussein MB ChB, T., Asfar MB ChB MD FRCSEd FACS, S., Behbahani MB ChB FRCS FACSI PhD FICS FACS, A., Khoursheed MB ChB FRCS FICS, M., Al-Sayer MD PhD FICS FACS, H., Bo-Abbas MD FRCPC, Y., & Al-Zaid BSc PhD, N. and. (2004). Long-term effects of a ketogenic diet in obese patients. NIH, National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

Eenfeldt MD, A. (2021). How to gain weight on low carb or keto. Diet Doctor. https://www.dietdoctor.com/low-carb/gain-weight#how

Ellis MS. (2021). Healthy Weight Gain. Academy of Nutrition. https://www.eatright.org/health/wellness/weight-and-body-positivity/healthy-weight-gain

2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/

Kostecka, M., & Bojanowska, M. (2017). Problems in bariatric patient care – challenges for dieticians. NIH, National Library of Medicine, Videosurgery. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5649507/

MedlinePlus. (2022). Facts about trans fats. National Library of Medicine. https://medlineplus.gov/ency/patientinstructions/000786.htm

Newman, K. (2019). Obesity in America: A Public Health Crisis. U.S. News & World Report. https://www.usnews.com/news/healthiest-communities/articles/2019-09-19/obesity-in-america-a-guide-to-the-public-health-crisis

Park, D., Lee, J.-H., & Han, S. (2017). Underweight: another risk factor for cardiovascular disease?: A cross-sectional 2013 Behavioral Risk Factor Surveillance System (BRFSS) study of 491,773 individuals in the USA. Medicine(Baltimore). https://pubmed.ncbi.nlm.nih.gov/29310352/

Schmidt, H. (2022). Top 10 Most Expensive Chronic Diseases for Healthcare Payers. Health Payer Intelligence. https://healthpayerintelligence.com/news/top-10-most-expensive-chronic-diseases-for-healthcare-payers

Weight Gain Tips for Athletes. (2021). SportMedBC. https://sportmedbc.com/article/weight-gain-tips-for-athletes/

Zeratsky R.D, K. (2023). What’s a good way to gain weight if you’re underweight? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429