Are You Underweight? Here Are Some Foods For Safe Weight Gain

Underweight people can gain their weight safely with help of diet, read about these healthy food options to gain weight.

Written by: Puru BansalPublished at: Jun 06,2022
Updated at: Jun 06,2022

Diet plays a quintessential part in our life. Weather you want to lose weight or gain weight, diet plays a crucial part. According to a survey conducted by Food Security and Nutrition in India2018 report, 18.92 Crore people are undernourished. Not just this, 14% of Indian population is underweight according to their Body Mass Index. Body mass index is the clinical regulatory screening tool for a person’s weight to height ratio. A number of people try to eat mindlessly in order to increase their weight, but it does not work. Today we are going to tell you about some essential dietary components that you must add in your diet for weight gain.

Why is Weight Gain Important?

Those who are undernourished or have low body mass index can be more vulnerable to diseases and infections. The immune system of under weight people produces less amount of androgen in the body that result to higher inflammation. Here is the list of health issues you might face if your are underweight-

  • Infertility
  • Developmental delays
  • Weakened immune system
  • Osteoporosis
  • Malnutrition
  • Increase risk of complications during a surgery

To check weather you are underweight or not, you have clinically proven BMI calculator that helps you determine your body weight ratio. 

A healthy person has BMI of 18.5- 24.9, if your body mass index comes below 18.5 in the calculator, then you must consult a doctor for checkup. If you are underweight, then you might need the help of a nutritionist to provide you with right nutrition in order to gain weight. 

Foods to Gain Weight Safely


In India, milk is a crucial part of breakfast in majority of households. Your mothers must have been behind you to make you finish at least a glass of milk regularly in the morning. This is actually helpful for the weight gain because it has mix of carbohydrates, healthy fats and proteins that increase muscle mass in the body. Milk also contains high calcium content, along with vitamins and minerals that help you gain healthy weight. 

Also Read- 5 Best Fruits And Vegetables During Pregnancy

2.Protein Shakes

If you workout or exercise on a regular basis, then it is safe to have protein shakes for weight gain. This is because it could help in muscle building activity. Nutritionist advice you to intake protein shakes just after the workout so that it fills for the lost calories. Try to avoid ready-made protein shakes as they contain extra sugar or additives in them which is not healthy for your body. 


Rice is a essential part of weight gain diet. A single cup of rice could contain around 200 calories that could provide you with a source of healthy carbohydrates for weight gain. Rice is also easily available and could be incorporated in your regular diet without hassles. You may also like to add some vegetables to the rice to make it healthier source of nutrition. 

4.Red Meat

To increase weight, underweight people should add limited amount of red meat in their diet plan. Consuming red meat increase your body mass and weight instantly. Eating some 150-200 grams of boiled chicken could aid in weight gain. It contains of proteins and fats, try to have leaner cuts of red meat in order to reduce risk of health issues in future. 

Also Read- Skipping Dinner? 6 Side Effects That Could Affect Your Health

5.Nuts and Nut 

Consuming nuts on a regular basis could help a person gain weight safely. Nuts are great snacking option when it comes to healthy diet plan. You can include dry roasted nuts in salads, veggies, and other breakfast meals like poha, etc. 

Nut butters such as Peanut butter, cashew butter, almond butter and hazelnut butter could also provide you with high anti-inflammatory properties, antioxidants and other important minerals which could aid your health. You have have these nut butters on whole wheat breads and loafs to gain weight.

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