How to gain weight ?

In this article, I will introduce you to healthy and useful solutions for weight gain. Note that if your weight loss is chronic and it is difficult for you to gain weight by following the written tips, it is necessary to perform blood tests on the state of metabolism and thyroid gland activity. Adrenal, check the amount of minerals and vitamins in your body to find the causes of weight loss and proper treatment prescribed by a nutritionist.

One of the main reasons for losing weight is not getting enough calories from the diet, when we consume more calories or physical activity than the amount of calories we get through food, we will not gain weight. Lean people should eat more high-calorie foods, and for this purpose it is recommended that 50% of their diet include complex carbohydrates such as rice, potatoes, bread, legumes, 20 to 25 percent of healthy fats, 15 to 20 Percentage of protein and 5 to 10% of vegetables and fruits.



The main meals (breakfast, lunch and dinner) should contain at least 8 to 15 grams of protein, 30 grams of carbohydrates and some useful fats.

Foods high in protein and good quality include chicken, especially breast and fillets, whole or white eggs, fish, especially sardines, red meat and cheese.

Lean people can eat 2 to 3 servings of red meat a week (meaning sheep or beef, not internal organs such as heart, liver and offal), 2 to 3 servings of fish, up to 6 whole eggs (due to high cholesterol It should not be consumed in excess), more egg whites and daily use of chicken and dairy products, especially milk and cheese.

Suitable carbohydrates can be whole grain breads such as Sangak, Barbari, rice, potatoes, legumes, macaroni and barley.

Tip: Eat rice in the form of keteh and not pilaf and avoid draining it because a significant part of its vitamins and starch are discarded when draining.


Useful fats include fish oil, coconut oil, olives, rice bran and peanut butter.

Recommended foods for breakfast:

Menu 1: A boiled egg + a bowl of lentils + some wholemeal bread with peanut butter + a cup of green or black tea if desired

Menu 2: A bowl of pinto beans with two tablespoons of olive oil + wholemeal bread with cheese + a cup of tea or coffee if desired

Menu 3: A scrambled egg prepared with rice bran oil + whole grain bread + a bowl of cornflakes with skim milk and honey

Menu 4: 150 grams of chicken schnitzel + 1 scrambled egg + wholemeal bread + a few olives or pickles

Menu 5: A bowl of pinto beans + wholemeal bread with coconut oil and peanut butter

You can also prepare breakfast according to your taste, consisting of the above items.

The important thing is not to eat one type of breakfast every day and try to create variety in your schedule, have at least two different breakfast plans and run each one in between.

Recommended meals for lunch and dinner:

For those who want to gain weight, their lunch and dinner meals should include all three main nutrients: protein, carbohydrates and fats, in contrast to the diet of those who want to lose weight.

Fortunately, rice is one of the most common products on our Iranian table and provides the carbohydrates needed by lean people.



Recommended meals for lunch and dinner:

Menu 1: Rice + your favorite stew + 70 to 150 grams of chicken fillet or breast + 70 to 100 grams of bread + 1 tablespoon of olive oil or vegetable butter

Menu 2: rice + your favorite stew + 100 grams of chicken or beef steak + high-fat yogurt

Menu 3: rice + your favorite stew + fresh fish or sardine tuna + 50 to 100 grams of mashed potatoes with some mayonnaise

Menu 4: Macaroni + a boiled potato 50 to 100 grams with some mayonnaise + 50 to 100 grams of chicken

Menu 5: A bowl of pinto beans + a boiled potato 50 to 100 grams with some mayonnaise + 100 grams of chicken schnitzel

If you plan to eat tuna, I recommend only sardines, not other types. Sardines contain significant amounts of omega-3 fatty acids, vitamin D, protein, calcium, zinc and a complete and appropriate meal, on the other hand, the ratio Other fish contain less mercury.

Snacks: Snacks are especially important for people who want to gain weight and should contain useful vitamins, minerals and sugars, and at the same time be easily digested to reduce appetite and reluctance to eat. Do not be the main meal. For this you need a mixer and juicer.

High-calorie fruits such as cantaloupe, watermelon, melon, warmth, pineapple, peach, mango, banana are good snack options.

 How to prepare: Pour some apple juice (be sure to peel the apple) or carrot or orange juice in a blender and add one or more of the mentioned high-calorie fruits along with some honey, a few spoonfuls of yogurt and mix them together. Mix, mix the resulting mixture once between breakfast and lunch and once between lunch and dinner, you can add some ice cream if you wish.

Before bed: Bedtime is also a good time to have a light snack for thin people. Of course, this promise should preferably be in liquid or light form so as not to cause heaviness in the stomach and sleep disorders.

To prepare this meal, it is better to use a blender, mix some high-fat milk, a banana, 5 almonds and 2 dates or some honey and drink it before going to bed, if possible. You can add some casein protein powder (1 to 2 tablespoons).

Other suggestions for this meal include rice milk, caramel or porridge. Please do not use sugar to make rice milk and replace it with honey.

In addition to having a proper diet plan, it is necessary to observe the following points in order to gain weight:

Avoid overeating: Overeating in one meal and pressure on the gastrointestinal tract does not cause weight gain, but makes food difficult to digest and not fully absorbed, and also reduces your appetite for subsequent meals.

Avoid fast food: In order for food to be fully absorbed, it must be chewed thoroughly and combined with saliva, which contains the enzyme amylase, so chew each bite 15 to 20 times.

Avoiding hunger and long intervals between meals: All organs of the body, from the muscles and the heart to the brain, need fuel and energy to function, and this energy is provided by the food we eat when we eat a meal. You think the body breaks down fats and muscles to get the energy it needs, turning them into sugar and fuel, which results in muscle wasting and weight loss.



Breakfast is a very important meal - it can either make or break your day. Many obese applicants say they either don't eat breakfast or eat it late or around noon. This is a big barrier to weight gain, eating breakfast late reduces appetite and consequently lowers calories than other meals.

Many applicants tell me that we sleep until 10 to 11 in the morning and actually eat breakfast and lunch together, which is also a big mistake. The best time to have breakfast is from 7 to 8 in the morning and If your life plan is such that you need to rest for more hours, it is better to have breakfast at 7 to 8 in the morning and then go to bed again, this is a key and very important point for those who want to gain weight.

Adequate sleep: Many of the hormones that produce energy and regulate the body's metabolism are released during sleep, especially at night, and if you want to gain weight, you need to get at least 8 hours of sleep a night.

Do not imagine that if you go to bed late at night and sleep more during the day, your body's need for sleep will be met, waking up late at night puts pressure on the central nervous system and adrenal glands, which has negative effects on human health.

The best time to go to bed is 10 to 11 o'clock at night, you can use medicinal plants that have sedative and hypnotic properties such as chamomile and valerian half an hour before bedtime.

Exercise: The question that many ask me is whether exercise is beneficial for thin people or not? Heavy, aerobic and long exercises cause high calorie intake and weight loss, so it is not recommended for lean people, but light and short exercises without burning a lot of calories strengthen the adrenal glands and secrete more hormones Testosterone, growth hormone, DHEA, etc. These hormones play an important role in regulating the body's metabolism, protein and muscle building and help to gain weight and absorb nutrients. For example, 3-4 sessions a week and 30 to 45 minutes of light exercise per session, such as exercise and working with light weights, is recommended for people who want to gain weight.