7 Natural and Safe Ways to Gain Weight for Skinny People

Did you know that being underweight can be just as harmful as being overweight? While the world is obsessed with shedding pounds, those who struggle to gain weight often face an uphill battle that’s rarely discussed. Yet, the risks are real—ranging from weakened immunity to brittle bones and significant muscle loss.

7 Natural and Safe Ways to Gain Weight (for Skinny People)

Whether it’s to build strength, boost energy, or feel healthier, gaining weight isn’t about junk food or quick fixes. It’s about nourishing your body in a way that’s sustainable and effective.

This guide will walk you through seven scientifically proven ways to gain weight naturally and achieve your health goals.

1. Understand Your Caloric Needs as a Way to Gain Weight

Your body needs calories to function, even at rest. This is known as your Basal Metabolic Rate (BMR).

What Is Basal Metabolic Rate? You burn calories even when resting through basic life-sustaining functions like breathing, circulation, nutrient processing, and cell production. This is known as basal metabolic rate (BMR).

To gain weight, you need to eat more calories than you burn. Start by calculating your BMR using the Harris-Benedict Equation or tools like MyFitnessPal as a reliable way to gain weight.

Ready to start your weight gain journey? Calculate your BMR now with MyFitnessPal and take the first step!

Harris-Benedict Equation for BMR:

• Women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) − (4.7 × age in years)
• Men: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) − (6.8 × age in years)

For example, a woman weighing 60 kg, with a height of 165 cm and age 30, would have a BMR of 1,365 calories. Adding a 1.55 multiplier for moderate activity, her daily needs would be 2,115 calories. To gain weight, she should consume 2,615–3,115 calories per day.

Example

Experts in nutrition often recommend increasing your caloric intake by 500–1,000 calories daily, which can result in gaining approximately 0.5 to 1 kilogram per week. This is considered a safe and sustainable rate of weight gain.

Focus on nutrient-dense foods like:

• Nuts and seeds: almonds, chia seeds, walnuts
• Whole grains: quinoa, oatmeal
• Dairy products: Greek yogurt, cheese, whole milk
• Proteins: Chicken breast, salmon, turkey, eggs
• Healthy carbs: Sweet potatoes, whole grain bread, brown rice, oats.

Nutrient-dense foods provide essential vitamins and minerals while supporting healthy weight gain.

For example, snacking on trail mix or adding avocado to meals can increase caloric intake effectively.

2. Incorporate Healthy Fats as a Way to Gain Weight

Incorporating healthy fats into your diet is one of the most effective ways to gain weight while supporting your overall health. They provide essential fatty acids that benefit both your brain and heart health, making them a crucial part of a balanced diet.

Key sources include:

• Olive oil: Rich in monounsaturated fats and antioxidants.
• Nut butters: Calorie-dense and packed with protein and healthy fats.
• Fatty fish: Salmon and mackerel are excellent sources of omega-3 fatty acids.
• Avocados: High in healthy fats, fiber, and potassium.
• Coconut oil: Contains medium-chain triglycerides (MCTs), which are easily digested and provide quick energy.
• Flaxseeds: A great plant-based source of omega-3 fatty acids, fiber, and lignans, which may support heart health.
• Chia seeds: Packed with omega-3 fatty acids, protein, and fiber, making them ideal for adding to smoothies, yogurt, or oatmeal.
• Dark chocolate: Contains healthy fats and antioxidants like flavonoids, which support heart health. Look for varieties with at least 70% cacao.
  

Benefits of Healthy Fats:

• Calorie-dense: Allows you to add more calories to your diet without eating large portions.
• Heart health: Monounsaturated fats, like those in olive oil and avocados, can support cholesterol levels and cardiovascular health.
• Versatile: Easy to include in meals or snacks, offering both flavor and nutrients.

Monounsaturated fats from sources like olive oil and avocados are not only calorie-dense but also beneficial for heart and brain health.

Incorporating these healthy fats into your diet allows you to increase caloric intake without resorting to unhealthy options like processed foods.

For example, olive oil is rich in antioxidants and heart-healthy compounds, making it an excellent addition to salads, marinades, or roasted vegetables.

Similarly, avocados are packed with fiber, potassium, and essential fatty acids, which are vital for overall health.

Pro Tip: Drizzle olive oil on salads, add almond butter to smoothies, or eat guacamole with whole-grain crackers.

3. Increase Protein and Strength Train for Muscle Growth

Pairing protein intake with strength training is one of the most effective ways to gain weight by building lean muscle mass. This strategy ensures that the weight you gain is healthy, primarily muscle, rather than fat.

Why Protein is Essential:

• Muscle repair: Protein supports recovery after strength training sessions.
• Muscle growth: Provides the building blocks (amino acids) needed for hypertrophy.
• Energy boost: Helps sustain energy levels throughout workouts.

Experts recommend consuming 1.6–2.2 grams of protein per kilogram of body weight daily. To ensure your body has the necessary nutrients to repair and grow muscles effectively, include these protein-rich foods in your diet:

• Lean meats: Chicken, turkey, and beef are rich in high-quality protein.
• Eggs: A complete protein source that supports muscle synthesis.
• Legumes: Lentils, chickpeas, and beans offer plant-based protein and fiber.
• Protein shakes or powders: Convenient options for increasing protein intake, especially post-workout.

Protein Timing Tip: Consuming protein within 30 minutes to 2 hours after your workout can help optimize muscle repair and growth. Pairing protein with carbs post-workout replenishes glycogen and improves recovery.

Maximize Results with Strength Training:
Combine your protein-rich diet with compound exercises to engage multiple muscle groups and maximize muscle growth.

Recommended exercises include:

• Squats: Targets the lower body and core.
• Deadlifts: Builds strength in the back, legs, and grip.
• Bench presses: A great exercise for chest, shoulders, and triceps.

For beginners, consider starting with bodyweight squats, push-ups, and dumbbell rows, progressing to gym-based movements as you build strength.

Pro Tip: Ensure proper form when performing these exercises to avoid injury and maximize results. Rest days are just as important, as they allow muscles to recover and grow.

For a deeper dive into why building muscle is essential—not just for gaining weight but also for boosting your metabolism—check out this guide on Building Muscle to Lose Weight.

4. Use Liquid Calories as One of the Easiest Ways to Gain Weight

Liquid calories are an excellent way to increase your calorie intake without feeling overly full. They’re easy to digest and can be packed with essential nutrients to support healthy weight gain. Options include:

• Smoothies: Blend fruits, vegetables, and calorie-dense add-ins for a nutritious drink.
• Whole milk: A classic option rich in protein, calcium, and healthy fats.
• Freshly squeezed juice: Provides natural sugars and vitamins for energy.

DIY High-Calorie Shake Recipe:

• 1 cup whole milk (150 calories)
• 1 banana (100 calories)
• 2 tablespoons peanut butter (190 calories)
• 1 scoop whey protein powder (120 calories)
  Total: 560 calories

For more variety, consider these ideas:

• Greek yogurt smoothie: Add berries, honey, and a handful of oats for extra protein and calories.
• Coconut milk shake: Blend with mango, spinach, and chia seeds for a tropical, calorie-packed drink.

Pro Tip: Liquid calories are perfect as snacks between meals or a post-workout boost. They help you increase your caloric intake without overwhelming your appetite.

5. Eat More Frequently Throughout the Day

Rather than eating three large meals, spreading your calorie intake across 5–6 smaller meals or snacks can make a significant difference. This approach helps maintain steady energy levels throughout the day, supports better nutrient absorption, and reduces the likelihood of feeling overly full or bloated.

Example Meal Plan:

• Morning: Whole-grain toast with avocado and eggs.
• Mid-morning: Greek yogurt with granola and honey.
• Lunch: Grilled chicken with rice and vegetables.
• Afternoon: Trail mix or cheese sticks.
• Dinner: Salmon with quinoa and roasted vegetables.
• Evening snack: A protein smoothie or peanut butter with apple slices.

Pro Tip: Prep your meals and snacks in advance to stay consistent and avoid skipping meals when you’re busy.

Frequent meals ensure a steady supply of nutrients and make it easier to meet your daily calorie goals without feeling overly full.

Once you’ve mastered frequent meals, it’s time to focus on other critical factors like managing stress and getting quality sleep to support your weight gain journey.

6. Manage Stress and Sleep: Essential Ways to Gain Weight

Stress and lack of sleep can suppress appetite and slow weight gain. A study published in Frontiers in Psychology shows that practicing mindfulness in the form of meditation has also become increasingly popular among non-clinical populations who are looking to reduce stress and improve their well-being, which can improve appetite.

Sleep is equally crucial. Research in Sleep indicates that insufficient sleep disrupts muscle recovery and slows metabolism.

Aim for 7–9 hours of sleep per night and establish a consistent bedtime routine.

If you’re struggling to fall asleep or improve your sleep quality, explore these Tips to Fall Asleep Quickly for practical advice and proven methods to rest better.

7. Stay Consistent and Track Progress: The Most Reliable Way to Gain Weight

Gaining weight takes time, so tracking your progress is essential. Keep a journal to record your meals, workouts, and weight changes. People who monitor their progress are more likely to achieve their goals.

Celebrate milestones, such as gaining your first five pounds, and adjust your plan if you hit a plateau by increasing your calorie intake or modifying your workout routine.

Common Mistakes to Avoid

• Overeating Junk Food: Leads to fat gain and increased risk of metabolic diseases.
• Skipping Strength Training: Results in unhealthy weight gain.
• Ignoring Hydration: Proper hydration supports digestion and nutrient absorption.

In Conclusion…

With these seven scientifically-backed strategies, gaining weight is not only achievable but also sustainable and healthy.

From understanding your caloric needs to prioritizing nutrient-dense foods and managing stress, these ways to gain weight will contribute to a healthier, stronger you.

Remember, every small step counts. Stay consistent, trust the process, and celebrate your progress along the way!

For more tips on building strength as part of your journey, check out this guide on Building Muscle to Lose Weight.

What’s the first step you’ll take on your weight gain journey?