7 Healthy and Effective Ways to Put On Weight


While most of us are trying to lose weight, there are some people who are interested in gaining weight. Most of the time we talk about different tips and ways to drop those unwanted pounds, but I think it’s important to talk about some healthy ways to gain weight. A lot of people who are trying to put on weight make some serious mistakes. One of the biggest mistakes is eating too much fast food. Chips, sweets, cakes and other high-calorie junk foods full of sugar and saturated fat are not healthy and they can cause many health problems. There are some foods that can keep you looking healthy and still help you add on those much-needed pounds. So, if you are looking to put on weight without turning to junk food and wrecking your metabolism, take a look at my list of seven healthy and effective ways to gain weight. Try to do a few of these ways per day for achieving better results.

1. Have oatmeal once a day

Since oatmeal is a healthy grain and a concentrated source of carbs, it will help you gain weight. A lot of people eat oatmeal to lose weight, but it helped me gain weight, because I wasn’t eating carbs at all. I ate ½ cup of oatmeal every night with raisins and almond milk as a healthy bedtime snack. Thanks to oatmeal’s magnesium content, vitamin B6 content, and calming tryptophan content, I was also able to fall asleep faster. Oatmeal is good for your heart and it also keeps your skin pretty and helps your hair grow. I usually buy gluten-free oats because I have a gluten-sensitivity and I love enjoying this tasty snack at night.

2. Consume salmon

The healthy fats in salmon make it one of the best ways to put on weight in the healthy way. Although salmon is well-known as a weight loss food, if you are underweight and you are not consuming meat, it can help you gain weight. Salmon is rich in essential proteins that your muscles need to flourish and rebuild. Moreover, the healthy fats aid in weight gain and promote heart health and brain health. Plus, they promote some anti-inflammatory benefits.

More: 7 Proven Ways to Consume More Healthy Calories

3. Enjoy avocados

I’m sure you know that avocados are fattening and they are the good fats, so it’s a great reason to eat them every day when you are trying to gain healthy weight. They are rich in plant protein, heart healthy monounsaturated fats and plenty of essential vitamins and minerals. Avocados also help enhance your hair, skin, and nail health. I use avocados in my smoothies, on my salads, and toss with some black pepper and lemon juice as a healthy snack.

More: 10 Healthy and Delicious Avocado Recipes

4. Eat sweet potatoes

Yes, sweet potatoes are also good for you! When gaining weight I ate a sweet potato every day for six months. Sweet potatoes are an excellent source of concentrated carbs, and they help people underweight put on weight the right way. Sweet potatoes have a lower glycemic index compared to white potatoes so they won’t cause you to suffer from a carb crash or crave sugar later. They are also a great source of antioxidants, magnesium, fiber, Vitamin A, and potassium and they aid in heart health, put weight on you safely, and help you look beautiful.

More: 10 Worst Foods to Eat after Your Workout

5. Enjoy chocolate

While chocolate is a wonderful food to cure cravings, it can also be used to gain weight. I consumed 3 ounces of high fat dark chocolate per day and I ate it every single day, and I gained healthy weight, along with using all of these ways to put on weight. I actually was happy to learn that chocolate can help gain weight because I’m a big chocolate lover! Plus, chocolate helps boost mood!

More: 8 Great Reasons Dark Chocolate Is Good for You

6. Enjoy almonds

Just like avocados, almonds are packed with fat that helps to gain weight. I used almonds in homemade energy bars and ate two servings of almond butter a day. It helped me to put on a few pounds. Enjoy almonds every day and you will gain weight and get in huge doses of Vitamin E, fiber, magnesium and monounsaturated fats that keep your heart and body healthy.

More: 7 Healthy and Delicious Bedtime Snacks

7. Walk 30 minutes a day

Yes, you read that right! Walking 30 minutes a day can help you gain weight, and here is why. You know many people use a regular exercise routine to lose weight, so you should stop your regular routine and begin walking at a moderate pace. Just because you are trying to gain weight doesn’t mean you can quit exercising. No! Allow yourself a 30 minute walk around your neighborhood so you will still be able to move and get out and you won’t become stagnant and depressed.

Healthy weight gain, just like healthy weight loss, is not fun. It takes time and it’s hard and emotionally taxing. I speak from experience. These healthy foods helped me gain weight in the healthy way, and in a way that supported my mind, body, and my hair, skin and nails. Hopefully, these ways will help you too. Have you ever tried to gain weight? Do you have some tips? I might want to try some of your tips too, because I want to put on a few extra pounds. Maybe you will help me!