Eating tips to gain weight when underweight

By  ,  Onlymyhealth editorial team
Jan 04, 2017
4.8 / 5(4 Ratings)

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Quick Bites

  • Gaining weight is indeed a battle.
  • People who are underweight find it really difficult to gain pounds.
  • Weight gain is possible.


A person with body mass index below 18 is considered underweight. Being underweight can be as unhealthy as being overweight. It can lead to various health problems such as problems in fertility, weak immunity and even osteoporosis. So, do not be reluctant about your underweight condition. Follow some eating tips given here to put on weight:


thin man



  • Increase your frequency of meals – Your aim of eating should be to consume 500 more calories than you are able to burn. This would help you put on around one kg in two weeks. One of the ways to manage this is to have, along with the three major meals of lunch, dinner and breakfast, two or three in-between snacks.
  • Have foods that are rich in nutrients – Whole grains, nuts, fruits, vegetables, dairy products and avocados are some very good choices. This does not mean that you can start gorging on chips, candy, pastries and white bread products such as pizza. Your weight gain aim should be focused at healthy weight gain and not just piling on fat in your body.
  • Have calorie-dense juices – High calorie juices are much healthier than your fizzy soda drinks. If you are one of those people who are unable to consume enough calories for weight gain through solid food, these juices can really help. You can have juices in-between your meals to increase the caloric count of the meal. With four glasses of juices daily, you can add more than a hundred calories every day.
  • Calorie-rich snacks – Low fat cheese, dried fruits, peanut butter, nuts and avocados are some very nutritious snacks that you can have between meals. You can even include a bedtime snack to your eating schedule. This should not be something heavy. Sliced veggies, oatmeal with whole milk and peanut butter sandwich can be had.
  • Full fat dairy – You can even consider having full cream milk for gaining weight. Whether it is suitable for you or not depends on how capable your digestive system is. The advantage with dairy products is that they provide all-in-one source of nutrition. Important nutrients such as protein, calcium and vitamin D give you enough calories required for comprehensive development of the body.


If you follow the eating tips given above, and complete your regular exercise schedule, weight gain would be easier. Try to find foods that are pleasing to your palate as that would make the task of gaining weight fun.



Image: Getty

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Though all possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; Onlymyhealth assumes no liability for the same. Using any information of this website is at the viewers’ risk. Please be informed that we are not responsible for advice/tips given by any third party in form of comments on article pages . If you have or suspect having any medical condition, kindly contact your professional health care provider.
  • chaya27 Sep 2012
    thanq for lovely tips
  • sonalika27 Sep 2012
    pls give me more infomation
  • rob18 Jul 2012
    I have tried to gain weight but nothing works.. i try and eat in between meals but have no appetite... i need a powder to help me along..can you help me. I get so tired of people telling me i am skinny...i eat normally but i just cannot gain weight...just tired of being called skinny all the time..Can you help me/