Medically reviewed and approved by Nataniel Josue M.D.
How do you put on weight if you are a skinny girl? Do not think that because some people are thin, they necessarily feel good about their body. On the contrary, many find it challenging to find clothes that fit well. They are also prone to develop health problems since their weight is not considered adequate for their age and height.
To gain weight if you are a slim person, you should promote muscle growth by following a balanced, high-calorie diet. Also, accompany that diet with weight training and good amounts of rest to recover the muscle that has been worked. The calories consumed should be more than the body burns.
The solution is not to eat everything you see because that will lead to fat accumulating on your abdomen or your butt, not what you want. This article will show you the tips you should follow: the right diet and exercises to gain weight healthily.
Tips to gain weight if you have a slim complexion
Eat more often
When you are thin, you can feel satisfied more quickly. Therefore eat 5 to 6 smaller meals during the day, instead of 2 or 3 large meals.
Increase your daily calorie intake.
Increase your caloric intake by 500 to 1000 calories per day. Extra calories per day will make you gain just over 1lb (500 grams) per week.
Choose highly nutritious meals
Choose nutrient-rich foods such as lean meats, dairy products, nuts, and seeds.
Drink smoothies and fruit shakes
To feel satisfied, drink healthy smoothies or shakes made from milk or fresh fruit. Sprinkle some ground flaxseed on top.
In some cases, I recommend replacing one of the solid meals with a liquid one. Do not fill up on low-calorie drinks, such as diet soda or coffee, which contain little nutritional value.
Control what you drink; drink high-calorie beverages with a meal or snack.
Add toppings to get more calories in your dishes. Eat cheese with scrambled eggs or casseroles, have skim milk powder with soups and stews.
Have a hearty dinner
Before going to bed, you can eat a sandwich with peanut butter or jelly, sliced vegetables, lean meats, cheese.
Eat starchy vegetables such as cauliflower, potatoes, pumpkin, sweet potato, or peas.
Do not drink before eating
Before your main course, do not drink water, wait to do so for 10 minutes after eating.
Watch your diet
- You have to eat meals that contain more moderate fat, more calories, high nutrients, and high protein.
- If you want to build new muscle, your body needs 0.8 g of protein per kilo of weight per day (0.36g/lb). You can find this protein type in meat, fish, eggs, milk, seeds, protein supplements.
- For a snack, eat high-calorie foods such as yogurt, meringue, or bananas.
- Do not skip breakfast; add eggs and fruit juice.
- Do not replace carbohydrates and fats with proteins as most of the calories to gain weight are in them.
- Avoid alcoholic beverages. They are high in calories but low in nutrition.
- Eat larger portions
- Some drinks that can help you achieve weight gain are meringues, juices, milk; instead of drinking coffee, diet sodas, or tea.
- Cook sauces and soups with milk instead of water.
Do strength exercises
Exercising strengthens your muscles, which can help you gain weight and also stimulate your appetite. Do 30 minutes of resistance training. Exercising with weights enables you to burn extra calories into muscle, giving your body a few extra ounces. Try to lift weights that are heavy enough that you feel tired by repetition number 8 or 12, completing a total of 2 to 4 sets for each exercise.
Allow yourself some treats
Occasionally consume healthy treats that provide you with nutrients and calories, such as granola bars, yogurt, bran muffins. Be careful with excess sugar and fat. Have a slice of cake with ice cream once in a while.
Make a hypercaloric diet
This diet type should be hypercaloric (you ingest more calories than you use), varied and balanced. But without eliminating any food group and adding more calories with high nutritional quality. this is accompanied by new habits that allow you to continue towards the desired weight.
Mistakes made when you want to gain weight
Eating more and in any form
This means that you increase the energy required daily but without any control, consuming foods rich in saturated fats such as high-fat meats, processed sauces, eggs, sausages, whole dairy products, and rich in sugar such as processed sweets, free sugar.
These foods provide empty calories to the body and, in the long run, meaning you gain weight incorrectly. You get weight gain but not muscle mass, and the fat gain can lead to cardiovascular problems.
Focusing only on protein
Proteins certainly have a fundamental role in increasing body weight and muscle mass. But you should not only include this type of nutrient since carbohydrates and fats will also provide you with a total caloric increase.
Many people skip meals because of worries or physical exercise. If you only eat 3 meals a day instead of 4 or 5, you will find it more challenging to increase your total caloric intake.
Resorting more to supplements than to foods
It is a big mistake to prioritize supplements over a diet based on natural foods. If a diet is not well cared for, taking supplements will not have any effect.
Not covering the requirements of vitamins and minerals
A poorly varied and unbalanced diet can lead to vitamin and mineral deficiencies. This deficit causes a low nutritional level.
Not seeking a dietary follow-up.
Many people who have achieved weight gain, do not return to evaluate their position. The idea is to maintain control and follow-up which will ensure a correct evolution. With this, you will be able to identify those conditions that help you to evolve or to stop the achievement already obtained.
Keys to successful weight gain
High caloric intake
It should always be higher than the caloric expenditure, around 400 to 500 extra calories. You must also take into account the degree of daily physical activity and adjust the intake accordingly.
Ensure that protein intake is correct
You have to keep this protein intake between 25 and 30 grams (1oz) at each meal. The ideal proteins are dairy products, eggs, poultry, meat, fish, vegetable protein, nuts. You have to combine proteins with a good portion of complex carbohydrates such as legumes, potatoes, bread, rice, oatmeal, pasta, cereals.
Control the consumption of foods rich in saturated fats
High consumption of whole cheeses, sausages, and fatty meats increases your body fat percentage and thus increases your weight, but does not increase your muscle mass, which leads to a risk of cardiovascular diseases. Always consume monounsaturated fats such as olive oil, avocado, fresh cheese, and polyunsaturated fats such as oily fish, seeds, and nuts.
Maintaining adequate daily hydration will allow you to maintain physiological, cardiovascular, muscular, and metabolic functions.
It is essential to achieve your goal, maintain consistency and perseverance with the habits you have acquired.
Fruits to gain weight
Fruits are a healthy source for those who want to lose weight. You can include the following fruits for a balanced diet to lose weight, gain weight or maintain weight. You should note that any fruit consumed excessively can help weight gain.
The banana or plantain has a large amount of potassium and magnesium. Also, it is rich in carbohydrates, lowers blood pressure, and prevents muscle cramps. Because it is rich in fiber, it helps to regulate the intestine.
To gain weight, combine them with good fats such as chia seeds or flaxseed. You can also mix them with 1 tablespoon of butter or a handful of nuts. It is ideal to consume as a dessert after the main meal or with protein.
Avocado is rich in good monounsaturated fats, Vitamins C, E, K, and minerals such as potassium and magnesium. It also improves intestinal transit, cares for the heart, maintains sugar levels, and maintains healthy skin and hair.
To gain weight, consume it combined with other fruit smoothies, more frequently and with a little more quantity.
Coconut water is rich in carbohydrates and minerals, and its pulp (the white part) is rich in saturated fats. It provides several health benefits health because it is rich in fiber:
- It improves intestinal function.
- It takes care of heart health.
- It strengthens the immune system.
I recommend consuming 2 tablespoons of coconut oil if you grated 2 tablespoons or 1/2 cup of coconut milk if you want to gain weight and increase the amounts to provide your body with more calories.
Red grapes are rich in carbohydrates that will help us gain weight and reach the recommended intake of vitamins.
These homemade smoothies are excellent for achieving the desired goal. As long as you accompany them with good nutrition, adequate physical training, good rest, and recovery.
The shakes alone will not make you gain weight. A healthy diet must accompany them so you can healthily gain weight. The ideal way to ingest these shakes is as a mid-morning or mid-afternoon snack or after training. They are excellent as a post-workout meal.
If you are one of those who has a high energy expenditure and perform demanding exercise routines, take up to 2 shakes a day. One in the morning and another one in the afternoon, but if your caloric requirement is not very high, complement your diet with only 1 shake.
Banana, avocado, and yogurt smoothie
- 50 gr (1.75oz) of oatmeal.
- 1 banana.
- 3 eggs (1 whole egg and 2 egg whites)
- Peanut butter
- Ice and cinnamon.
- Honey (optional).
- Pour the ingredients one by one in the blender until they are all very well combined.
- If you want to thin out the texture of the smoothie, add water.
- Drink this shake once a day.
High Carbohydrate Smoothie
This smoothie is high in carbohydrates but complex; it allows you to release energy in the day without causing health problems.
- 1 cup of milk.
- 1 ripe banana.
- 2 eggs.
- 5 walnuts.
Mix all the ingredients well in the blender and then consume it.
Weight gain smoothie with strawberry and yogurt
- 5 strawberries.
- 1 yogurt.
- 1 /2 cup milk.
- 5 plain cookies.
- 2 crushed almonds.
Place all the ingredients in the blender and mix very well until integrated, then serve it in a glass with ice.
Protein shake to gain muscle mass
- 1 cup of milk.
- 1 egg white.
- 5 crushed almonds.
- 1 touch of honey and cinnamon.
Take all the ingredients to the blender then blend thoroughly. If you wish, you can add ice to the mixture before drinking it.
Energy shake to gain weight
- 1 glass of milk.
- 2 crushed almonds.
- 1 banana.
- 2 crushed pistachios.
- 1/2 cup of oat flakes.
All ingredients should be blended well.
Smoothie to gain weight with peanut butter
- 1 cup milk.
- 5 peanuts.
- 1 egg white.
- 2 tablespoons of peanut butter.
- 1 touch of honey to sweeten.
- Pour the well-peeled peanuts with the milk and the peanut butter to accentuate the flavor into the blender.
- If you wish, you can add a little honey and a little ice.
Nutritious smoothie with kefir
- 1 Kefir.
- 1/2 yogurt.
- 5 pistachios.
- 1 camber.
- 1 handful of spinach.
- 1/2 avocado.
Blend well and then serve well chilled.
Nutritious shake with cooked rice and cinnamon
- 1/2 cup milk.
- 1 cup of cooked rice.
- A tablespoon of cocoa powder.
- Honey to sweeten.
- Blend all the ingredients.
- You will get a very thick shake. You can add a little more milk to dilute it a little or add coconut milk.
Apple, oatmeal, and papaya smoothie
- 1/2 apple.
- Half a papaya.
- 1 tablespoon of oat flakes.
- 1 banana.
- 300 ml (10 fl oz) of skim milk.
- Cut the apple into pieces leaving the skin but removing the seeds. Cut the papaya, removing the skin and seeds.
- Then pour all the ingredients into the blender, and it will be ready to drink.
Smoothie with fruits and chocolate
- 250 ml (8.5 fl oz) of skim milk or vegetable milk.
- 2 tablespoons of cocoa powder.
- Two medium bananas.
- 2 tablespoons of oatmeal and optional peanut butter.
Mix all the ingredients in a blender, and then enjoy.
Gaining weight is more complicated than losing it. To achieve weight gain, do not consume junk foods such as sausages, soft drinks, chips, industrial pastries. Also, do not simply increase your portions. You should look to gain weight healthily, raise each meals’ nutritious energy intake.