What Should You Eat For a Natural Weight Gain?

A good physique draws attention naturally. All those skinny people who suffer from low-self esteem, need to know the kind of food that help them to gain weight. To gain a few pounds is not a difficult task indeed, if you know what to eat and how much. If you are losing weight constantly without any reason and wondering what to do, then this article is a must read for you.

Stop Eating Junk Foods and High Carbs:

Stop fooling yourself that foods like pasta, fries, chips and cold drinks will help you to gain weight. Eating this kind of food is like giving an invitation to diabetes and a number of heart diseases.

What to Do?

There should be a proper strategy in place. Weight gain becomes next to impossible without proper planning. Plan your meals. Do not go for three basic meals only. Instead, make a proper plan and take at least 6 meals a day (3 major and another 3 light ones). Studies have shown that if you need to gain one pound of weight, you need to increase your calorie intake by 3500 calories. If you are aimed towards increasing your weight in a week, then you must take 500 additional calories a day.

Milk (3-4 glasses)

Always remember that taking more protein helps to increase your body mass. Milk is one of the richest sources of protein. So, start your day with a glass of milk and make sure to drink it after your meals till you are done with the target of drinking three-four glasses per day.

Incorporate these in the diet too: Apart from milk, these all are excellent sources of protein and must be incorporated in your diet to build body mass.

  • Soy Protein
  • Egg Whites
  • Chicken breast
  • Whey Protein
  • Salmon

Fresh Fruits and Vegetables (5-servings)

Fruits and vegetables are full of vitamin and fibers. Eating more of fresh fruits and vegetables helps you to put on body mass as they aid in digesting the food that you eat with the motive of gaining weight.

Incorporate these in the diet too:

  • Avocados
  • Brinjals
  • Potatoes
  • Pumpkin

Breads and Other Carbohydrates:

Whole wheat and brown bread should be preferred over white breads. Spread peanut butter over brown bread to enhance its nutritive value. Also, oat is a very good source of carbohydrate. You can begin your day with oatmeal.

Incorporate these in the diet too:

  • Rice
  • Wheat creams
  • Beans
  • Cereals
  • Sweet Potatoes
  • Grape nuts


Do away with the beverages like coffee, tea or carbonated drinks. To increase your body mass, you should go for healthy drinks like shakes and fruit juices.

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