• Underweight people need to consume more calories than they burn to gain weight.
  • You need to consume enough protein. This is vital for building and repairing body tissues.
  • Including healthy fats in your diet can help you gain weight in a healthy way.
  • Staying hydrated, having good dental health, and eating frequently are also important factors.
  • Gaining weight safely and effectively requires lifestyle changes and following these diet practices.

Are you underweight and struggling to put on some pounds? You’re not alone. While most people are trying to lose weight, many face difficulties gaining or maintaining a healthy weight.

Being underweight can lead to health issues such as decreased immune function, infertility, and osteoporosis. In this blog, you will learn about diet practices for underweight people that can help you healthily gain weight.

Eat More Calories Than You Burn.

One of the primary reasons people struggle to gain weight is that they aren’t eating enough calories. If you’re underweight, you must consume more calories than your body burns to gain weight.

A general guideline is to consume an extra 500-1000 calories per day. You can achieve this by eating larger portions or adding calorie-dense foods such as nuts, seeds, and avocados.

Consume More Protein.

Protein is essential for building and repairing body tissues. If you’re trying to gain weight, consuming enough protein is vital. Protein sources such as meat, fish, poultry, eggs, dairy, and legumes can help you build muscle mass and healthily increase your weight.

Include Healthy Fats in Your Diet.

Healthy fats such as omega-3 fatty acids and monounsaturated fats are great for your overall health and can help you gain weight. Fatty fish, nuts, seeds, and avocados are excellent sources of healthy fats.

Stay Hydrated.

Glass of water

Drinking enough water is essential for overall health, but it can also help you gain weight. Water can help boost your appetite and improve digestion, making it easier to consume more calories. Aim to drink at least eight cups of water per day.

Have Good Dental Health.

Having good dental health is essential for any weight-loss or weight-gain diet. Poor oral hygiene can make it difficult to properly chew and digest food, resulting in fewer calories being consumed. Make sure to take care of your teeth and gums by brushing twice a day and flossing regularly.

You should also visit a dentist regularly to ensure your teeth and gums are healthy. A good dentist can help you address any dental issue that makes eating difficult. For example, a dentist can give you teeth replacement solutions such as dental implants if you have tooth loss. Dental implants are permanent and natural-looking, so you can eat normally without worrying about your teeth. These implants can help you gain weight in a healthy way.

Eat Frequently.

Eating frequently helps you consume more calories throughout the day. However, eating way too much can also be damaging. To ensure you’re doing this in a healthy way, follow these steps:

Split your food.

Splitting your full meals into smaller meals and snacks that you can consume throughout the day is a great way to ensure you’re getting enough calories. You can also try adding snacks in between meals to ensure you’re getting enough calories.

Choose nutrient-dense foods.


Nutrient-dense foods such as lean proteins, healthy fats, and complex carbohydrates are essential for gaining weight in a healthy way. Choose these types of food to make sure your body is getting all the nutrients it needs.

Eat slowly.

Eating slowly helps you savor the flavor of food and enhances your digestion. Eating slowly also enables you to consume fewer calories in a shorter amount of time, making it easier to gain weight.

Listen to your body.

As you gain weight, it’s essential to listen to your body. If you’re feeling full after eating a certain amount of calories, stop there. Don’t force yourself to eat more than what your body can handle.

By eating more frequently, you can slowly increase your calorie intake and gain weight in a healthy way.

Healthily gaining weight can be difficult if you’re underweight. However, proper diet practices and lifestyle changes make it possible to gain weight safely and effectively. Eating more calories than you burn off, consuming protein-rich foods, including healthy fats in your diet, staying hydrated, having good dental health, and eating frequently are all essential steps for gaining weight without compromising your overall health. With these tips in mind, you should be able to increase your calorie intake and reach a healthier body mass index (BMI).

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