How To Gain Weight Healthily, According To A Dietician

Seven super-valuable tips.


Mariella Dierks |

Not everyone wants to shed kilos. In fact, for some, gaining even one kilogram can feel like a monumental task. But don’t reach for a greasy burger. If you’re looking to gain weight healthily, these tips will set you on the right path.

1. Choose healthy fats

Make healthy fats part of your meals. Fat contains more than twice the amount of calories per gram in comparison to carbs and protein (9kcal/g vs 4kcal/g). Good choices include avocado, olive oil, nuts and seeds.

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2. Eat often

Eat frequent meals and snacks. My general recommendation is three meals and two snacks, focusing on a healthy form of carbohydrates, protein and fat in each.

3. Deworm yourself

Have you dewormed yourself? Yes, believe it: worms can cause you to struggle with weight gain! So make sure you’re not sharing your food with other wiggly bits by regularly deworming yourself.

[Ed’s note: Everyone should get into the habit of deworming. Try Flora Force Parasite and Worms (available at Faithful To Nature) – it eliminates intestinal parasites and nematode worms and alleviates the abdominal pain, bloating and discomfort that comes with an infestation.]

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4. Shake it up

Supplementary shakes can be beneficial as they are high in calories and often enriched with micronutrients too. Good varieties include Ensure and Lifegain. (Both brands are available at .)

5. Make smarter smoothies

Don’t fill up on fizzy drinks, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies made with milk and fresh or frozen fruit, and sprinkle in some ground flaxseed. Add yoghurt and nut butters with avo for extra calories and creaminess.

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6. Opt for stews and curries

Stews and curries are great because you can pack them with extra nutrition, like lentils, vegetables and meat.

7. Add extras

Always try to enrich your standard meals. So, if you’re cooking oats, add some nut butter or crack in an egg and stir until dissolved for extra protein.

Mariella Dierks is a registered dietician.

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Watch ON: Nutrition Nutrition Advice