How to gain weight fast and safely

As a nation with an obesity problem, it may be difficult to fathom how people struggle to gain weight. But being underweight can be just as frustrating and is just as much a health problem as being overweight. It is often a sign of a wider medical issue or eating disorder. 

For this reason, it is best to consult a medical professional before embarking on a diet to gain weight.

Why am I underweight?

Overactive thyroid glands, diabetes, coeliac disease and eating disorders are all contributory factors to being underweight. Lack of appetite can also contribute. It's important to talk to your doctor about what the cause could be. 

What are the health concerns associated with being underweight? 

A BMI of 18.5 or under is considered underweight and can weaken your immune system, impact bone health and cause fatigue.

How can I change my diet to help me gain weight quickly? 

Increasing your daily calorie intake is the simplest way to gain weight. But it's important to pay close attention to the type of calories you're increasing.

Empty calories in the form of snacks like crisps, biscuits and cake will negatively impact your health in other ways. Instead of gaining lean muscle mass, you'll increase your body fat and that leads to a number of other health problems. 

Increase portion sizes

Add nuts and seeds on top of soups and salads. Adding potatoes to meals is also an easy way to expand your meal. Drizzle olive oil over vegetables, salads and stews. 

Increase the frequency you're eating

Snack on dried fruit – it's a concentrated source of calories.

Fill your diet with nutritious and calorific food

Nuts, seeds and naturally occurring fats are nutritionally rich and calorific. Make simple swaps such as using full cream milk instead of skimmed or semi-skimmed. Adding spoonfuls of cream to canned soups can also help.