Do you want to gain weight in a healthy way? A combination of protein-rich foods and training will help you achieve your goal and put on some muscle mass.

When we talk about maintaining your ideal weight and the overall health condition, we usually think that it only applies to people who are trying to lose weight. But there are those who are trying to do just the opposite – gain healthy weight. Although many of those who are trying to lose weight would gladly change places with the aforementioned minority, we should not forget that this is equally a difficult task.

Healthy weight gain takes time

Whenever body weight is the problem, either gaining or losing weight – most people look for a quick solution. But in both cases, the process is usually slow and gradual. If the average person wants to gain about 1 pound per week, they must consume about 500 calories more than they will burn during the day, which is usually easier said than done. As a result people often begin to eat unhealthy, high-calorie foods, due to the desire for fast results. So you must keep in mind to avoid foods such as donuts, French fries, hot dogs, which are full of sugar and fat. This type of food doesn’t provide enough nutrients or energy for the body and it certainly will not help you gain a healthy weight.

Healthy foods for healthy weight

So, in order to gain weight in a healthy way, you cannot just start to eat any high-calorie foods, but rather focus on foods that are also full with calories, but can help you gain healthy muscle mass. In this process exercise is a very important element, just as it is for losing weight, only here we have different types of exercise.

Top 5 mass building exercises:

  • Squats
  • Deadlifts
  • Bench press
  • Pull-ups
  • Barbell curls

Important steps for weight gain

Drink plenty of liquid protein

Fruit juices, low fat or soy milk, various smoothies… If the fluid makes you feel full, drink between meals, not during meals.

Gradually increase serving sizes

Always make your own food. If you can, try to eat some more after you are finished with your meal and gradually increase the amount of food on the plate. Don’t immediately switch to a double portion.

Healthy fats and vegetables

Add olive oil and vinegar to your salad, and also add some nuts, seeds, avocados and olives. This will also give you extra energy, which will help you with your workouts.

Choose your proteins wisely

This should be on your daily menu: fish and seafood, chicken, turkey, low fat red meat and vegetarian proteins such as tofu and beans. Also increase your calorie intake by increasing portions, not by eating fatty meat.

Dried fruits – extremely important

The same amount of dried fruit contains more calories than their fresh counterparts. Dried fruits are perfect for breakfast cereal, smoothies, salads, or as a snack.

Healthy snacks can contribute to healthy weight gain

Eating an extra 500 calories a day will be easier with regular snacks. It is best to have 3 meals and 3 snacks (between breakfast and lunch, between lunch and dinner, and after dinner). Space your meals apart evenly throughout the day and make sure to always eat on time. That way you will always be hungry and ready to eat. Protein shake, cereal with milk and dried fruit, sandwich, or a glass of freshly squeezed orange juice, there are a million ideas, just be creative.


Living a healthy lifestyle can be a challenge, so you should expect a certain level of difficulty. There will be moments when you will, literally, force yourself to eat despite feeling full.

After all, changing your weight is a marathon, not a sprint. It can take a long time, but the most important thing is to stay dedicated and be persistent if you want to succeed in the long run.



11954804_1620209894908335_3147258926737422721_nAlexander Tomic is a journalist and health advocate, mostly known for his work on He strongly believes that no magic pill can lead you to long term health and beauty and that without effort, there can be no gain.