Underweight? Foods to Gain Weight for Underweight People

Gain Weight by Eating These Foods

Underweight? Foods to Gain Weight for Underweight People
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Underweight nutritional requirements could be different from others. But to get the right amount of calories from a high amount of calorie-dense food is vital. These foods will not only help you gain weight but also boost your immune system, improving your health in totality.

A person is considered underweight if their BMI (Body Mass Index) is below 18.5. An ideal or healthy weight is when your BMI is between 19 to 24. Being underweight may cause minor to major health problems like weak immunity, poor physical stamina, depression, osteoporosis, anemia, diabetes, heart diseases, tuberculosis, cancer, etc. You can also be underweight simply because you are unable to get the adequate nutrition and vitamins necessary for your sound health.

People try their best to stay slim and lean but there exists a ‘health domain’, beyond which the vigorous efforts of staying lean shouldn’t be stretched. The margin of adequate weight isn't meant to be transgressed and taken on another tangent whether higher or lower. A proper diet and some discipline is all you require to get the right weight without much hassle.

Following are some pragmatic tips for your diet plan that will help you gain and maintain the right weight.

Foods to Eat to Gain Weight for Underweight People

1. Fruits 

There is no doubt about the fact that fruits are a wonderful gift to the mankind that is filled with minerals, vitamins, antioxidants and many other nutrients.

Bright colored and whole fruits should be preferred. One can consume fruits like bananas, avocados, mangoes and dry fruits.

A banana is loaded with fiber, vitamins and minerals and consists of 108 calories which contribute in building your muscles. The best way to have bananas is to incorporate it into milkshakes which will keep you packed with calories.

A single avocado into your salad will add 200 to 300 calories with a stunning 30 grams of fat.

Besides tasting delicious, consuming 2 mangoes a day can get you 300 calories. They consists of healthy complex carbohydrates which are a great source of Vitamin A and C.

Dry fruits are powerhouses of vitamins and minerals. You can munch dry fruits like raisins, apricots, dates, figs, etc throughout the day or add them to any meal possible. They’re rich in iron, calcium, zinc, selenium, and manganese that can help you get vitamin D and also facilitate absorption of iron in your body.

2. Milk

Milk and milk products are known for being great sources of calcium but there are numerous other benefits of milk especially in gaining weight.

One glass of whole milk contains 230 calories which, if consumed daily can increase your weight up to 2 pounds in 20 days.

Avoid adding flavored powders in your milk to make it palatable since they’ll affect the nutrient elements of milk. Instead, you can turn it into a banana smoothie or add honey for a change of flavor.

The consumption of dairy products like paneer, butter, cheese, etc is beneficial in the regulation of body weight as they’re rich in calcium, protein and other nutrients.

Besides gaining muscles through fat and protein in the form of these products, it also results in combating underweight health problems like making the brittle bones stronger with the good amount of calcium, the alkaline properties also lead to maintaining a healthy digestive system.

3. Meat

Meat has undoubtedly been a great companion of the weight gainers and fitness freaks.

‘Protein’ is the talk of the town when it comes to gym-goers who are dying to gain muscles in the form of protein shakes and other supplements. Non-vegetarian food is, however, a huge source of protein that contains amino acid which is the founding components of building and toning muscles.

Fish, eggs and all kinds of lean meat contain the required nutrients and protein to build muscles. Fish like Tuna and Mackerel are rich in oil that can contribute a lot to your little efforts.

A 6-ounce chicken breast can provide you with 180 calories, 40 grams of protein and 2 grams of fat along with other muscle-building nutrients.

Always prefer having boiled meat with few spices rather than mixing them with numerous sauces and spices. A salad containing carrot, beetroot, and cucumber makes it the perfect meal rich in vitamins and minerals.

4. Sprouts

The vegans need not worry. A great substitute for them is the amazing sprouts and pulses. There are a variety of alternatives for the vegetarians in sprouts like gram sprouts, bean sprouts, fenugreek sprouts, alfalfa sprouts, etc. A mixture of all the available sprouts makes a perfect bowl of protein-rich meal.

Sprouts contain essential enzymes for our body which acts as catalysts that extract necessary nutrients from our food and regularizes our bodily functions.

The best way to consume it would be to make a salad of all available sprouts like rajma, moong, matki, kabuli chana, lentils, bean sprouts, etc. and add a pinch of salt and pepper, substituting it with the meat without compromising on the nutrient aspect.

In the obese dominant arena, the attention and concern towards the underweight group is a subject of great attention. A little concern and alteration in your routine diet can bring about favorable changes and help you get a healthier lifestyle altogether. 

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A person may be underweight due to genetics, metabolism, drug use, lack of food (frequently due to poverty), eating disorder, or illness (both physical and mental). Being underweight is associated with certain medical conditions, including diabetes, hyperthyroidism, cancer, or tuberculosis.Eat more frequently. When you're underweight, you may feel full faster. Choose nutrient-rich foods. Try smoothies and shakes. Watch when you drink. Make every bite count. Top it off. Have an occasional treat. ... Exercise Nice Arti!


I am underweight and I tried drinking 2 glasses of milk a day. Unfortunately, my digestive system cannot absorb it as I have a condition called Lactose intolerance. Do you know of any milk alternative especially designed for lactose-intolerant people?


Hello @Goldstay, For a lactose intolerant person, there are multiple substitutes for milk that will provide you with equal amounts of nutrients and vitamins that you get from ordinary pasteurized milk. You can simply switch to Soy milk, Rice milk or Coconut milk instead, whichever is most conveniently available to you. If the taste is your concern then feel free to add some banana, honey, hazelnut, blueberry or any fruit to it to relish the blend. Hope this helps! Healthy Living! <3