How to gain weight the healthy way?

For most people, their New Year’s Resolution is to lose more weight. Some, however, want to gain weight.

They don’t want to pile on the pounds, so that they aren’t able to move anymore and have to be airlifted out of their bedrooms; instead, they want to gain a bit more meat, so as to have more curves – but in a healthy way.

Some people are naturally skinny and find it hard to gain weight. They know that cheeseburgers, bread and sugar is a surefire way of pilling on the pounds – but all of it goes to their tummy.

But how to gain weight the healthy way? Not so easy.

There is a science to healthy weight gain, and it’s the science bit that most of us miss. You are what you eat, and if you eat the right nutrient-busting foods, you will be able to bulk up without sacrificing your health. Here are a few things that you should eat, and what you should do:


Rice is arguably one of the most popular grains on the planet. It’s stuffed with energy, and a hundred grams of rice contains around 130 calories. Which is not bad at all.

And the best thing? Rice doesn’t cost all that much to buy.

Rice bulks up your meals. It’s also super digestible and doesn’t have the gluten problems that blight wheat.

Rice is also rich in essential vitamins, including niacin and thiamin. It only takes a few minutes to prepare, and you can even bang it in the microwave.

Peanut Butter

The American diet gets a bad reputation, primarily because the U.S. is struggling with obesity crisis. And although peanut butter is a cornerstone of the American diet, this doesn’t mean you should ignore it.

A single tbsp of peanut butter contains around 85 calories, three grams of carbs and four grams of protein. There is also a pinch of saturated fat in there, but not so much that it becomes an issue.

Peanut butter is really versatile and can be spread on anything you can think of, but the easiest way to enjoy it is on a slice of toast. Yummy!

Skinless Chicken

Chicken is a great source of protein, which will help you to gain weight the healthy way.

And because the skin is unhealthy, it’s a good idea to just trim it off before eating.


Bananas are the best fruit you can eat if you’re looking to gain weight while staying healthy. They’re inexpensive, convenient and they taste pretty darn good, too.

A single, medium-sized banana contains around a hundred calories. This fruit it also loaded with potassium and fibre, both of which should be essential vitamins in your diet right now.

Bananas do contain lots of natural sugar. For this reason, we suggest that you eat them after a workout so as to refuel your energy-starved body.

Cottage Cheese

Cottage cheese is something of an acquired taste, and not everyone loves it. But it’s pretty much a pure casein protein, which means that you should try to fit it into your diet regimen.

Casein protein takes longer to digest, which is beneficial for muscle maintenance. This makes cottage cheese the ideal food for if you have to go long periods without food.


Tuna is one my favourite fishes to eat, and if you’re looking to bulk up the healthy way, you should start eating more tuna.

This oily fish is rich in essential protein that you need in your life. It’s also super easy to prepare (unless you buy expensive tuna steaks!), and you can base lots of dishes around it.

You could also just make yourself a tuna sandwich for lunch with some salad. It’s so easy.

Tuna is healthy and helps you gain weight quickly. Try it!


Another good tip on how to gain weight the healthy way is to eat avocados.

Avocado is a really popular fruit right now. Dieticians and nutritionists all over the world are telling us to eat more of it, while your BFF has probably rang you up to tell you that she had avocado and eggs for breakfast and that it’s totally amazing.

She’s right. Avocado might be a fruit, but it’s packed with calories and fats that make it the go-to option for skinny people looking to put on weight.

It might take you a bit of time to get your head around the fact that this is a fruit helping you to gain weight, but once you do, you’ll have a ball.

Avocado is best eaten raw, and you can eat it anytime of the day. You can eat it with your eggs for breakfast, stuff it on a sandwich with cheese and tomatoes for lunch, or make a huge salad for dinner.


Arnold Schwarzenegger used to chug raw eggs during his bodybuilding days, and so did Rocky in his, um, Rocky movies.

Although chugging raw eggs is a good way to put on weight the healthy way, we’re not recommending that you do that. At all!

Eggs are bursting with nutrition, and make for the perfect breakfast because they load you up with fuel and nutrients. They also help you to put on weight, and they’re really easy to cook and really cheap to buy.

A single egg has 75 calories and 6 grams of protein. Why not double down on them by making them scrambled using two eggs – and combining it with cottage cheese?

Eat A Few Foods At Once

Next tip on how to gain weight the healthy way is simple: instead of just snacking on some nuts or munching on a banana at work, you should aim to eat at least three different food groups at the same time.

Be creative. For example, you could spread peanut butter on toast before adding chopped bananas. That’s three different food groups, and it’s a healthy way to put on weight quickly.

Eat Before Bed

If your mom was anything like mine, she probably told you not to eat before bed.

“You’ll be sick all night and I’ll be the one who has to clean it up!”

That’s what my mom used to say to me to discourage me.

The truth, though, that if you want to bulk up, you should aim to eat before bed. Why? Because it is during sleep that our body repairs and regenerates. And if you load your body up with a fresh supply of nutrients just you go to sleep, you’re enhancing the regeneration process – and bulking up.

How to gain weight the healthy way? What are your best tips?

Stay happy and healthy!

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