What's a good way to gain weight if you're underweight?

Answer From Katherine Zeratsky, R.D., L.D.

Although being lean can often be healthy, being underweight can be a concern if it's the result of poor nutrition or if you are pregnant or have other health concerns. So, if you're underweight, see your doctor or dietitian for an evaluation. Together, you can plan how to meet your goal weight.

Here are some healthy ways to gain weight when you're underweight:

  • Eat more frequently. When you're underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
  • Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.
  • Try smoothies and shakes. Don't fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit, and sprinkle in some ground flaxseed. In some cases, a liquid meal replacement may be recommended.
  • Watch when you drink. Some people find that drinking fluids before meals blunts their appetite. In that case, it may be better to sip higher calorie beverages along with a meal or snack. For others, drinking 30 minutes after a meal, not with it, may work.
  • Make every bite count. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
  • Top it off. Add extras to your dishes for more calories — such as cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.
  • Have an occasional treat. Even when you're underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is OK. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt and granola bars are good choices.
  • Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.

From Mayo Clinic to your inbox

Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health.

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Aug. 27, 2020 See more Expert Answers

See also

  1. 3 diet changes women over 50 should make right now
  2. Added sugar
  3. Alcohol use
  4. Alkaline water
  5. Are energy drinks bull?
  6. Artificial sweeteners and other sugar substitutes
  7. Autism spectrum disorder and digestive symptoms
  8. Bad food habits at work? Get back on track in 5 steps
  9. Best oil for cooking?
  10. Dietary guidelines
  11. Breastfeeding nutrition: Tips for moms
  12. Caffeine: How much is too much?
  13. Is caffeine dehydrating?
  14. Calorie calculator
  15. Can whole-grain foods lower blood pressure?
  16. Carbohydrates
  17. Chart of high-fiber foods
  18. Cholesterol: Top foods to improve your numbers
  19. Coconut water: Is it super hydrating?
  20. Coffee and health
  21. Diet soda: How much is too much?
  22. Dietary fats
  23. Dietary fiber
  24. Prickly pear cactus
  25. Does soy really affect breast cancer risk?
  26. Don't get tricked by these 3 heart-health myths
  27. Don't go cuckoo for coconut water
  28. Eat more of these key nutrients
  29. Eggs: Bad for cholesterol?
  30. Fiber: Soluble or insoluble?
  31. Fit more fiber into your diet
  32. Get to know the new Nutrition Facts label
  33. Healthy-eating tip: Don't forget fiber
  34. Hidden sources of sodium
  35. High-fructose corn syrup
  36. High-protein diets
  37. How to track saturated fat
  38. Takeout containers
  39. Is there more to hydration than water?
  40. Juicing is no substitute for whole foods
  41. Juicing
  42. Limit bad fats, one step at a time
  43. Make food labels required reading
  44. Monosodium glutamate (MSG)
  45. Need a snack? Go nuts!
  46. Need more fiber? Take 3 steps
  47. Nutrition rules that will fuel your workout
  48. Nuts and your heart: Eating nuts for heart health
  49. Omega-3 in fish
  50. Omega-6 fatty acids
  51. Phenylalanine
  52. Protein: Heart-healthy sources
  53. Health foods
  54. Portion control
  55. Planning healthy meals
  56. High-fiber diet
  57. Sodium
  58. Step away from the saltshaker
  59. Stevia
  60. Taurine in energy drinks
  61. Time to cut back on caffeine?
  62. Trans fat
  63. Want a healthier dinnertime? Science says change your eating space
  64. Daily water requirement
  65. What's considered moderate alcohol use?
  66. What's the difference between juicing and blending?
  67. Working out? Remember to drink up
  68. Yerba mate