How to gain weight in a healthy and effective way


Not only do we find people looking to lose weight, lose weight and volume, a lower percentage but just as important look for a way to gain weight effectively and healthily. 

Around two-thirds of the population are overweight or obeseHowever, this time we will focus on all those who seek to gain weight to also maintain a healthy weight.

It is just as harmful to be above the recommended weight according to our height, age and complexion as to be below that weight marked by professionals.

If you are looking to gain weight safely and effectively, keep reading these lines to know all the keys necessary to achieve it.

measuring tape

How to get fat fast and healthy

The important thing when it comes to gaining weight is to do it consciously, gradually and with certain important notions of what you are doing.

Although it seems easy to get fat, you have to have a basic knowledge about food in terms of nutritional values ​​so as not to have deficiencies and not to abuse fats and sugars that in the long run are very harmful to the body.

If you are underweight you must gain muscle mass and firm and healthy subcutaneous fat. You don't have to get fat and have belly fat that doesn't help you have better health.

We find in society many people with Type 2 diabetes who are not overweight, but suffer from heart problems for having maintained a precarious diet.

Keys to keep in mind

  • Consume more calories of which the body needs.
  • Consume between 500 and 700 extra calories in your day to day to gain weight quickly, or consume an extra 300 calories if you are looking to do it more slowly.
  • Eat healthy food groups, proteins, carbohydrates, and healthy fats.
  • He distributes his meals well each day and includes all the food groups.

How to get fat legs

In many cases, people seek to fatten their skinny legs and keep their torso slim and strong. It is essential to maintain a good diet to achieve this.

Here are the key foods to make your legs fat.

  • Flours: chickpea, lentils, breads with cereals and seeds.
  • Oils: olive and canola.
  • Seeds: sunflower, sesame, flax.
  • Nuts: walnuts, almonds, cashews, hazelnuts.
  • Dried fruits. 
  • Avocados, olives. 
  • Fruit smoothies.
  • Supplements to gain weight: fish oil, whey protein, brewer's yeast, creatine.

squats sport

Exercises to strengthen legs and make them fat

It is important not only to take care of the diet and increase some food groups, we have to do sports and physical exercises that help maintain a strong muscle so that it grows in size.

  • Squats: It is one of the most practical, effective and simple exercises to do. Not only will you increase your leg muscles, you will also get strong buttocks.
  • Elliptical with resistance: Elliptical machines with a certain degree of resistance will also help you improve the thickness of your legs.
  • Strength exercises: look for exercises that work the legs more.

It is important that the exercises are carried out in a controlled manner and with the supervision of a professional. Combine a good rest with a specific diet and exercises adapted to your age and physical condition.

junk food

Diet to gain weight in a month

We do not have to increase the foods that we know are fattening, we have to consume more calories, caloric and healthy foods.

  • Eat more protein. If you are looking to increase muscle, both vegetable and animal proteins are essential. Eggs, dairy products, nuts, meats, fish, and buttermilk.
  • Carbohydrates and fats. 
  • Eat three main meals a day and eat high-calorie snacks. As are nuts, avocados or bananas.
  • Avoid processed foods and cook what you are going to eat. You have to get fat with health.

Diet to gain 10 kilos in a month

Here is an example of a diet that you can carry out for a month to gain weight safely and effectively.


  • 4 eggs.
  • Fresh cheese with honey.
  • Coffee with whole milk.
  • Half avocado


  • Glass of whole milk.
  • Handful of nuts and a fruit.


  • Protein ration in the form of meat or fish. 250 grams.
  • Carbs, rice or pasta.
  • Green leafy vegetables.


  • Natural yogurt
  • 50 grams of oats.
  • Tablespoon of honey.


  • 300 grams of chicken or poultry meat.
  • Vegetable garnish with olive oil.

Foods to gain healthy weight

If you are looking to gain weight, increase the consumption of these foods to get it easily, we leave you a list of the best groups to include in the diet. 

  • Dried fruits.
  • Nuts.
  • Peanut butter.
  • Whole milk, yogurt, cheese, butter.
  • Extra virgin olive oil, coconut oil.
  • Avocado.
  • Whole cereals.
  • Poultry, beef, lamb or pork.
  • Potatoes, sweet potato.
  • Dark chocolate.

healthy salad

Is it advisable to gain a lot of weight in a short time?

If you are not used to eating large amounts of food, increase your intake a little a little because otherwise, your body could become saturated and cause damage to the intestine.

Furthermore, do not abuse alcoholic beverages, because despite having empty calories they also make us increase metabolism and blood pressure and can even cause you to lose weight.

The human body is an almost perfect machine, We must not force it or force ourselves. We advise you to go to an endocrinologist to guide you in your goal of gaining weight to achieve it effectively.

We find hundreds of diets that help us gain weight, but not all meet the requirements to make them healthy.

It is not advisable to gain a lot of weight in a short time because the body needs a time or a period of adaptation. The body has limitations and we cannot abuse it. In addition, it is key to take care of your diet and eat products that have calories but are healthy.

In addition, gaining weight "badly" can make our body look ugly and unstylish. If you are one very thin and petite person Look for the dimensions that suit your body and complexion.

Always go to an endocrinologist if you see it necessary because it is just as important to look for suitable and healthy foods to lose weight as foods to gain weight properly.

The content of the article adheres to our principles of editorial ethics. To report an error click here!.

Be the first to comment

Leave a Comment

Your email address will not be published.



  1. Responsible for the data: Miguel Ángel Gatón
  2. Purpose of the data: Control SPAM, comment management.
  3. Legitimation: Your consent
  4. Communication of the data: The data will not be communicated to third parties except by legal obligation.
  5. Data storage: Database hosted by Occentus Networks (EU)
  6. Rights: At any time you can limit, recover and delete your information.