survey that grouped participants into men and women, 1. Being underweight is defined as having a body mass index BMI below One study found that clinically underweight individuals have nearly two times the risk of death compared to individuals with obesity, suggesting that being underweight may be worse for your health than having obesity Additionally, another study found that self-reported health outcomes fell significantly in underweight individuals after the age of 38, indicating that a low BMI later in life may come with increased health risks Being underweight can impair your immune function, raise your risk of infection, lead to osteoporosis and fractures, and cause fertility problems 13 , 14 , 15 , For children, it can also lead to growth and development problems Being underweight can negatively affect your health.

People who are underweight are at risk of osteoporosis, infections, fertility problems, and early death. This is particularly important if you have recently started losing large amounts of weight without trying.

Several medical conditions can cause weight loss. Whatever your reasons are for wanting to gain weight, there are a variety of strategies you can use to bulk up.

The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.

You can determine your calorie needs using this calorie calculator. If you want to gain weight slowly and steadily, aim for — calories more than you burn each day according to the calculator. If you want to gain weight fast, aim for around —1, calories above your maintenance level.

Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.

There are many great tools out there to help you. To gain weight, you need to eat more calories than your body burns. Aim for — calories per day above your maintenance level for slow weight gain or —1, calories if you want to gain weight fast.

Adequate consumption of high quality proteins from animal products is essential for optimal growth, development, and human health A study of 23 individuals demonstrated that increasing protein will increase lean muscle mass To promote skeletal and muscle growth and physical strength in healthy adults with minimal to intense physical activity, the Recommended Dietary Allowance of protein is between 1 to 1.

Up to 2 grams per kilogram of body weight of protein per day may be safe for healthy adults, with the upper limit at 3.

High protein foods include meats, fish, eggs, some dairy products, legumes, nuts, and others. Protein supplements like whey protein can also be useful it is difficult for you to get enough protein in your diet. However, protein may also reduce your hunger and appetite significantly, making it harder to get in enough calories Eating too much protein may also increase your risk of heart disease Talk with a doctor to see if increasing your protein intake would help you achieve your goal to gain weight safely.

Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight in addition to other nutrients. Many people try restricting either carbs or fat when trying to lose weight.

Eat plenty of high carb and high fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat, and carbs at each meal. You may want to avoid eating plans such as intermittent fasting. This eating plan can be useful for weight loss and other benefits but can make it much harder to eat enough calories to gain weight Make sure to eat at least three meals per day and try to add energy-dense snacks whenever possible.

To gain weight, eat at least three meals per day and make sure to include plenty of fat, carbs, and protein. However, these foods tend to be more filling than processed junk foods, making it harder to get in enough calories.

Using plenty of spices , sauces, and condiments can help with this. The tastier your food is, the easier it may be to eat a lot of it. Toppings may also add additional calories.

Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight. It may be a good idea to avoid over-consuming vegetables and fruit if gaining weight is a priority for you. The fiber in fruits and vegetables can lead you to feeling full faster.

This can leave less room for energy-dense foods. If you need more suggestions, these foods may help you gain weight faster. Those who are on a weight loss diet are advised to refrain from this food. Both cherries and apples are dense in nutrients and contain calories that are suited for weight gain.

Eat them in the morning for better results. When it comes to healthy fat, nothing can beat avocados. It is packed with healthy calories, and can help you pile on weight in a very short time. It contains fat and calories, which work well for healthy weight gain. Avoid overeating, get quality sleep and use bigger plates, while eating.

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. Read More. Home Healthy Eating Superfoods Underweight? Here are 8 foods that will help you gain weight naturally. Those of you who are looking for a solution, we have 8 healthy weight loss foods for you.

Rice is one of the convenient and cheap sources of carbohydrates that is essential to gain weight. Rice is also a calorie-dense food that means you can obtain carbs and calories from a single serving. One cup of rice provides about calories that contribute to gain weight.

You can have rice with different curries and veggies that are high in proteins. It is the easiest way to add taste, calories, and a protein boost.

Consuming dried fruits can be beneficial for weight gain. This super-food contains various antioxidants, proteins, calories, and micronutrients. All types of dried fruit have a naturally high sugar content that makes them great for gaining weight.

You can eat them raw or roasted as well as can add them in yoghurt, smoothie. A daily handful of dried fruits such as almonds, walnuts, and cashew are best for weight gain. Homemade smoothies are much healthier than ready-made protein supplements.

A shake is most effective at helping to build muscle if drunk shortly after a workout. They are also rich in flavour and taste. Here are some examples of homemade smoothies that can help gain weight quickly, such as chocolate banana nut shake, vanilla berry shake, chocolate hazelnut shake, and super green shake.

Red meat is a rich source of protein that helps to build your muscles and increase your weight. It contains leucine and creatine, nutrients that play a significant role in boosting muscle mass.

Steak and other red meats contain both protein and fat, which promote weight gain. Both fatty and lean muscles provide proteins that can help you to gain weight.

One of the best sources is fat beef dishes — brisket. Also Read: Digestive Biscuits: Unpacking the Nutritional Benefits and Misconceptions. Fatty fish such as salmon is rich in essential fatty acids and proteins.

They help to gain weight and also boost your immunity. Omega-3 present in these fishes is the best source that is significant for weight gain. You can prepare different dishes from salmon like steamed fish, fried fish, and smoked salmon. Starch foods such as potatoes and corn are a famous, tasty option for quick weight gain.

It is a cost-effective option that provides extra calories for your body. This food contains carbs and calories that increase muscle glycogen stores.

Many of these starchy foods have carb sources that also provide essential nutrients and fibre, as well as resistant starch, which can help nourish your gut bacteria. The simple whole grain bread is a good source of carbs that will increase your weight.

They can be a well-balanced meal when prepared with protein sources like eggs, meat, and cheese. The live, good bacteria in sourdough feed bacteria in the gut that can strengthen your immune system. Avocados are an excellent source of fats, antioxidants, vitamins, and fibres.

You can eat avocado in your main meal, sandwiches, and other dishes that are essential for weight gain. Whole eggs are the best option for your dietician for weight gain as they are full of proteins, calcium, and healthy fats. They are muscle building food that is available easily. It is necessary to eat the whole egg, its egg yolk is very beneficial.

There are many foods and supplements available that help you to gain weight. But, instead of trying to gorge yourself with masses of sweet or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all of the unhealthy fats that can cause you harm.

Healthy oils are extremely calorie dense and do not come with the downsides of other unhealthy oils. You can add these oils to salad dressing, as a seasoning base or for cooking. Avocado oil, Extra Virgin Olive oil and Coconut oil are three healthy oils that can help increase your calorie intake.

Another method to incorporate healthy oil into your diet is to add one of these oils with a small amount of butter to your morning coffee. Read more about: 10 Health Benefits of Giloy — The Ultimate Immunity Booster. The possibility of gaining weight overnight is one of the biggest hoaxes and myths.