Healthy weight gain


Weight gain in general depends on increasing calories; Therefore, the calories that the body needs during the day must be calculated, as they differ from one person to another, and then increase this value by 500 to 1000 calories, and it is worth noting that this increase must be through a balanced diet, and the following are the most important tips And ways to reduce thinness:

  • Increasing the intake of healthy foods: an increase in calories does not mean eating unhealthy fast food; Such as potato chips, sugary soft drinks, and candy, they are not the nutrition that the body needs, because the fats, and the amounts of sugar and salt in them can harm the body, and all the extra weight may gather around the abdomen, which may increase the risk of diabetes and heart disease, and vice versa In addition, calories can be increased by adding items rich in healthy nutrients. Such as nuts, almonds, seeds, cheese, dried fruit, or whole wheat toast, in addition to protein such as eggs, and powdered milk can also be added.
  • Eat smaller meals: Small meals that contain plenty of protein, healthy carbohydrates, and healthy fats can be eaten every three to five hours to help you eat more without feeling overly full. An example of this is eating biscuits with peanut butter, eating avocados and nuts.
  • Avoid drinking water or other liquids 30 minutes before eating meals. To prevent feeling full, but a small amount of fluid can be drunk with meals.
  • drinking beverages that add calories; Such as whole milk, and natural juices that contain nuts.
  • Choose high-fat meat: such as thighs and legs of chicken or turkey, grilled meat, short ribs, and sausages. You can also choose tuna with oil instead of water.
  • If you follow a vegan diet or have lactose intolerance: You can add more calories using recipes with soy milk, almond milk, coconut milk, rice milk, nut or seed butter, tofu, olives, avocado, and vegetable oil.
  • Exercising: especially strength exercises; It is possible to gain weight by adding muscles to the body, and exercises help stimulate appetite.

Care must be taken to know the most famous healthy foods rich in calories, and in what comes a mention of some of these items:


protein; like:

  • Red meat.
  • Chicken with skin as grilled.
  • Salmon or other oily fish.
  • beans.
  • Milk and its derivatives and what belongs thereto; Such as whole milk, eggs, cheese, and full-fat yogurt.

carbohydrates; like:

  • potatoes.
  • brown rice.
  • Whole grain pasta.
  • Whole grains like oats.
  • Whole grain bread.

Fats; like:

  • Nuts and their butter.
  • olive.
  • avocado.
  • Butter.
  • Salad dressing and mayonnaise.
  • High-fat cheese.

Diet program for weight gain in men

It should be noted that it is necessary to calculate the necessary calories through the calorie calculator; This is because it differs from one person to another, and as mentioned previously, weight can be increased by adding between 500 to 1000 calories to the required calories, and in the following is an example of a one-day food program that contains approximately 3000 calories, consisting of 5 meals:

The Meal

the Components

The Number of Calories


        Oat meal
consists of:

60 grams of
oats, 1 cup of full fat milk, 28 grams of raisins, 2 tablespoons of ground
almonds, half a teaspoon of cinnamon.


28 grams of
walnuts, one handful of blueberries.

        Half a cup
of grape juice.

821 calories


A large
handful of raisins weighing 28 grams and two tablespoons of raw cashews.

A glass of
orange juice.

295 calories


Smoked fish
pie consists of:

100 grams of
smoked fish fillets, pureed with 2 tablespoons of natural yogurt, 1
tablespoon of chopped dill or basil, lemon juice and black pepper.

6 pieces of
oatmeal cookies.

One apple.

778 calories


28 grams of
dark chocolate.

A quarter cup
of raw almonds.

362 calories


120 grams of

Baked potato
with butter and garlic.

Spinach and
green beans fried in a tablespoon of olive oil.

760 calories

Side effects of thinness in men

Thinness may cause many complications in men. Usually, people who suffer from it do not get enough calories to fuel their bodies, and in many cases, they also suffer from malnutrition and thus do not get all the minerals and vitamins, and in what comes an explanation of the most important of these complications:

  • Osteoporosis, due to a deficiency of vitamin D and calcium, in addition to an increased risk of low bone mineral density.
  • Anemia that may occur due to not getting enough iron, folate from its sources, and vitamin B12.
  • Being underweight can lead to thinning hair, easy hair loss, dry skin, thinning of the skin, and health problems in the teeth and gums.
  • Increased risk of complications in surgeries. Being underweight may increase wound healing time.
  • General fatigue due to lack of energy and lack of nutrients.
  • Hypothermia.
  • lack of blood sugar.
  • heart rhythm problems
  • Lack of sleep.
  • Problems with sperm function: such as low sperm count, or not moving well, which may reduce fertility.
  • Weakened immune system. Several studies in adults indicate that being underweight is associated with an increased risk of infection. However, this requires more research to find out the relationship between weight and immunity.

By Admin

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