Why gain weight
There are various reasons why people want to gain weight. Often it is because they are underweight and want to increase their weight to be healthier. Being underweight can have various causes, such as a very fast metabolic rate, eating disorders or chronic illnesses. Some people also have a very slim build by nature and want to put on a little more weight to feel more comfortable in their body.
Even athletes, especially bodybuilders and strength athletes, often aim to gain weight to increase their muscle mass and improve their performance. However, it should be noted that a rapid increase in weight due to excessive calorie intake can also lead to an undesirable increase in body fat.
Underweight
Underweight is the term used when the body mass index (BMI) is below 18.5. The BMI is calculated by dividing the body weight in kilograms by the height in metres squared. A BMI of 18.5 - 24.9 is considered normal weight, while a value below 18.5 is categorised as underweight.
Underweight can result in various health problems:
- Weakened immune system and increased susceptibility to infections
- Osteoporosis (bone loss) due to calcium and vitamin D deficiency
- Infertility and menstrual irregularities in women
- Muscle wasting and increased risk of falls and injuries
- Nutrient deficiencies and malnutrition
Therefore, it is important to, to gradually gain weight if you are underweight and achieve a healthy, stable weight in the long term. However, this should always be done in consultation with a doctor or nutritionist in order to rule out any underlying illnesses and plan an appropriate dietary change.
Gain weight quickly
Many people want to gain weight as quickly as possible. However, caution is advised, as gaining weight too quickly can do more harm than good. If you try to put on a lot of weight in a short space of time by indiscriminately stuffing yourself with large amounts of calories, you run the risk of mainly building up body fat instead of muscle mass. In the long term, this can lead to obesity and the associated health risks.
In addition, a sudden drastic increase in calorie intake can lead to digestive problems such as flatulence, bloating and diarrhoea. The body needs time to adapt to the increased amount of food.
From a psychological point of view, gaining weight too quickly is also often counterproductive, as it involves a high degree of discipline and sacrifice, which can lead to frustration and disturbed eating behaviour in the long term.
Those who want to gain weight quickly should therefore approach this slowly and in a controlled manner by gradually increasing their calorie intake and ensuring a balanced nutrient composition. A realistic target is a weight gain of around 0.5 - 1 kg per week. Anything more than this is usually not sustainable and is mainly due to an increased body fat percentage.
Gain weight healthily
In order to gain weight healthily and sustainably, a holistic approach is required that takes both nutrition and physical activity into account. It is not about simply eating as many calories as possible, but rather a balanced increase in energy intake in combination with sensible strength and endurance training.
Nutrition
Increase your daily calorie intake gradually by around 300-500 kcal. This corresponds to about 1-2 additional main meals or 2-3 snacks per day.
Ensure a balanced nutritional composition with a high proportion of complex carbohydrates (e.g. wholemeal products, pulses), high-quality protein sources (e.g. lean meat, fish, eggs) and healthy fats (e.g. nuts, seeds, avocado).
Split your meals evenly throughout the day instead of eating a few large portions. 5-6 smaller meals are often better tolerated and keep your metabolism constantly on track.
Drink enough! Your body needs fluids to optimally process the additional food. However, make sure you drink low-calorie drinks such as water, unsweetened teas or highly diluted juice spritzers.
Training
In order to achieve weight gain mainly through muscle building and not through fat storage, regular strength training is essential. Train the large muscle groups at least 2-3 times a week with heavy weights and a moderate number of repetitions.
Endurance training is also important to strengthen cardiovascular health and burn excess calories. Choose sports such as running, swimming, cycling or rowing and train for around 30-60 minutes 3-5 days a week at a moderate intensity.
Give your body enough rest and sleep. The actual muscle building takes place during the rest phases. Sleep at least 7-8 hours a night and take regular training-free days.
Foods to gain weight
A balanced diet with a variety of healthy, natural foods is the basis for successful weight gain. Here are the top 10 most calorific vegan and animal foods with their average calories per 100 g:
Top 10 vegan foods with the most calories
Vegan calorie sources: Calories per 100 g
1. Macadamia nuts: 719 kcal
2. Pecans: 710 kcal
3. Pine nuts: 673 kcal
4. Brazil nuts: 659 kcal
5. Walnuts: 654 kcal
6. Hazelnuts: 628 kcal
7. Almonds: 598 kcal
8. Tahini: 595 kcal
9. Peanut butter: 589 kcal
10. Sunflower seeds: 584 kcal
Top 10 most calorific animal foods
Animal calorie sources: Calories per 100 g
1. Butter: 717 kcal
2. Bacon: 468 kcal
3. Hard goat's cheese: 452 kcal
4. Parmesan: 451 kcal
5. Salami: 425 kcal
6. Cheddar: 403 kcal
7. Spareribs (pork): 397 kcal
8. Swiss cheese: 393 kcal
9. Cream cheese: 350 kcal
18. Steak (beef): 341 kcal
However, make sure to enjoy these foods in moderation and integrate them into a balanced, varied diet. Animal fats should only be used sparingly due to their high content of saturated fatty acids. Instead, opt for plant-based sources of fat and lean sources of protein. With a vegan diet, it is also important to ensure an adequate intake of vitamin B12, iron, zinc and omega-3 fatty acids.
Shakes for gaining weight
Special weight gain shakes can be a useful addition to your normal diet to increase your daily calorie intake. They usually consist of a mixture of high-quality protein (e.g. whey protein), complex carbohydrates (e.g. oats) and healthy fats (e.g. MCT oil).
The advantage of shakes is that they are quick to prepare and easy to digest. They are therefore ideal as a snack between meals or as a post-workout shake after training. This allows you to take in additional calories and nutrients without having to constantly consume large amounts of solid food.
When choosing a suitable shake, however, you should make sure it has a high-quality composition and avoid high-sugar and high-fat bulk products. Shakes should also not be used as a substitute for full meals, but only as a supplement to a balanced diet.
Tips for gaining weight
- Increase your calorie intake gradually: Increase your daily energy intake by 300-500 kcal. This corresponds to about 1-2 additional meals or snacks per day.
- Eat several smaller meals: Spread your food intake over 5-6 smaller meals instead of 2-3 large ones. This way you don't overload your stomach and keep your metabolism at a consistently high level.
- Choose nutrient-dense foods: Go for wholegrain products, pulses, lean protein sources, healthy fats and fresh fruit and vegetables. Avoid highly processed, sugary and fatty foods.
- Drink high-calorie drinks: Smoothies, shakes or juices are a good way to take in extra calories and nutrients without quickly feeling full.
- Do regular strength training: 2-3 times a week strength training for the large muscle groups helps you to build mainly muscle mass instead of fat.
- Treat yourself to snacks in between meals: High-quality snacks such as nuts, dried fruit, yoghurt with muesli or homemade energy balls will help you achieve your calorie goals.
- Make sure you get enough sleep and rest: Your body regenerates and builds muscle during sleep. Allow yourself at least 7-8 hours of sleep per night and plan regular rest days.
- Be patient and stick with it: Sustainable changes take time. Set yourself realistic goals and celebrate small interim successes. With the right attitude and consistency, you will achieve your goals.
Drinking food to gain weight
Drinking food or astronaut food are high-calorie, liquid nutritional supplements that have been specially developed for people with illness-related malnutrition or who are severely underweight. They contain all essential nutrients (carbohydrates, proteins, fats, vitamins, minerals and trace elements) in a compact, easily digestible form.
Drinking foods are available in various forms such as powder for mixing, ready-to-use shakes or liquid food suitable for feeding tubes. They are available in different flavours and with different nutrient compositions to meet individual needs.
Frequently asked questions
How can you gain weight quickly?
To gain weight quickly, increase your calorie intake with calorie-dense, nutrient-dense foods such as nuts, avocados and whole milk products. Combine this with regular strength training to build muscle mass.
Which bulking food for underweight people?
If you are underweight, astronaut food can be effective for gaining weight. It is rich in nutrients, protein and calories, ideal for fast and healthy weight gain. Saturo offers balanced drinking nutrition, perfect for supporting weight gain.
What are the symptoms of underweight?
Symptoms of being underweight can include tiredness, weakness, frequent colds, hair loss, brittle nails, dry skin and concentration problems. Muscle loss and bone atrophy are also possible. A balanced diet is important for prevention.
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