What Do Dietitians Recommend for Weight Gain?

November 17, 2025 •

5 min read

According to the National Health Service (NHS), adults can aim to add around 300 to 500 extra calories a day for gradual, healthy weight gain. This approach is central to what do dietitians recommend for weight gain, focusing on nutrient-dense foods rather than empty calories from junk food.

Quick Summary

Dietitians advocate for healthy, sustainable weight gain by creating a calorie surplus from nutrient-dense foods, not junk food. Strategies include frequent small meals, high-calorie shakes, incorporating healthy fats, and pairing diet with resistance training to build muscle mass.

Key Points

Create a Calorie Surplus: Consume 300–500 more calories per day than you burn, sourced from nutrient-dense, wholesome foods.
Eat Frequently: Opt for five to six smaller meals and snacks daily to support a consistent calorie intake, especially if you have a low appetite.
Prioritize Nutrient-Dense Foods: Focus on foods rich in protein, healthy fats, and complex carbohydrates, such as whole grains, nuts, dairy, and lean meats.
Incorporate High-Calorie Beverages: Drink nutrient-packed smoothies or milkshakes between meals to boost calorie intake without feeling too full.
Pair Diet with Resistance Training: Engage in strength training exercises to ensure weight gain is primarily from muscle mass rather than fat.
Avoid Empty Calories: Limit sugary drinks, candy, and processed junk food, which offer calories but lack essential nutrients.
Optimize Mealtime Habits: Avoid drinking large volumes of fluid with meals, as this can reduce your appetite for food.
Seek Professional Guidance: For a personalized plan, especially if you have underlying health concerns, consult a registered dietitian or doctor.

The Foundational Principles of Healthy Weight Gain

For those looking to gain weight, the goal is often to increase body mass in a healthy, sustainable manner, building muscle rather than just gaining unhealthy fat. A registered dietitian will advise creating a consistent calorie surplus by consuming more calories than you burn daily. However, the quality of these calories is paramount. The focus should be on nutrient-dense foods that provide essential vitamins, minerals, protein, carbohydrates, and healthy fats, rather than relying on sugary drinks and processed snacks.

Another key recommendation is to increase meal frequency. Instead of three large meals, dietitians suggest aiming for five to six smaller, well-balanced meals and snacks throughout the day. This is particularly helpful for individuals with a smaller appetite who may find large meals overwhelming. Spreading calorie intake throughout the day helps maintain a steady energy supply and prevents feelings of being overly full.

Incorporating High-Calorie, Nutrient-Dense Foods

To effectively increase calorie intake, dietitians recommend prioritizing specific food groups known for their high calorie and nutritional value. These foods help boost your intake without requiring a significantly larger volume of food.

Healthy Fats and Oils: These are extremely calorie-dense. Add a drizzle of extra virgin olive oil or avocado oil to cooked vegetables, salads, and pastas. Nuts, seeds, and nut butters are excellent additions to snacks or smoothies.
Protein-Rich Foods: Protein is crucial for building and repairing muscle tissue. Include sources like lean meats (chicken, turkey), fatty fish (salmon, mackerel), eggs, and dairy products such as whole milk, cheese, and Greek yogurt. Plant-based options include legumes, beans, and tofu.
Complex Carbohydrates: These provide sustained energy for your body. Opt for whole grains like oats, quinoa, and brown rice, along with starchy vegetables such as potatoes, sweet potatoes, and corn.
Calorie-Dense Beverages: High-calorie, nutrient-packed smoothies or milkshakes can be a great way to increase intake for those with low appetite. Blend whole milk or full-fat yogurt with fruits, nuts, and a scoop of protein powder for an easy, nutritious boost.

Strategic Eating Patterns and Meal Ideas

Beyond simply choosing the right foods, how and when you eat can make a significant difference. Dietitians suggest strategies like drinking fluids between, rather than during, meals to prevent feeling full too quickly. Adding extra toppings to meals is another simple trick, such as sprinkling nuts or cheese over dishes, or mixing dried fruit into cereals.

A simple way to start is by planning ahead. Meal prepping can ensure you always have nutrient-dense options available, preventing reliance on less healthy, processed convenience foods.

Comparison of Healthy vs. Unhealthy Weight Gain Strategies


Feature	Dietitian-Recommended Healthy Weight Gain	Unhealthy Weight Gain Tactics
Calorie Source	Primarily from nutrient-dense, whole foods like nuts, whole grains, lean proteins, and healthy fats.	Relies on high-sugar, high-fat junk foods such as candy, sugary drinks, and fast food.
Macronutrient Balance	Emphasis on a balanced intake of protein, healthy fats, and complex carbs to fuel muscle growth and repair.	Often disproportionately high in unhealthy fats and simple sugars, lacking essential nutrients.
Associated Exercise	Encourages resistance training to build muscle mass and support healthy weight gain.	Typically involves minimal or no exercise, leading to primarily fat gain.
Health Outcomes	Supports muscle development, provides sustained energy, and improves overall health.	Increased risk of chronic conditions like type 2 diabetes and heart disease.
Eating Pattern	Promotes eating smaller, more frequent meals and snacks to boost consistent calorie intake.	Involves sporadic, large meals that can overwhelm the digestive system and lead to fat storage.

The Importance of Exercise and Lifestyle

Diet is only one part of the equation. Dietitians stress that pairing a high-calorie, nutrient-rich diet with regular exercise is crucial for gaining healthy weight, particularly for those looking to increase muscle mass. Resistance training, such as weightlifting, helps convert the extra calories into muscle rather than fat. For those with medical concerns, consulting with a healthcare professional or a qualified personal trainer is always recommended before starting a new exercise regimen.

Lifestyle factors like adequate sleep also play a role in healthy weight gain, as good sleep is vital for muscle growth and recovery. By combining a nutrient-dense diet with a consistent exercise routine and healthy habits, you can achieve your weight gain goals safely and effectively.

Conclusion

In summary, what dietitians recommend for weight gain is a comprehensive strategy focusing on a consistent calorie surplus from wholesome, nutrient-dense foods. By prioritizing frequent meals and snacks rich in protein, healthy fats, and complex carbohydrates, and complementing this with resistance training, you can build lean muscle mass rather than unhealthy fat. This mindful approach ensures that weight is gained safely and sustainably, contributing positively to overall health and well-being. Always consider seeking personalized advice from a dietitian or doctor to create a plan tailored to your specific needs.

For further reading on healthy weight gain meal planning, consider resources from reputable health institutions such as Memorial Hermann.

Lists and Tables

Best Foods for Healthy Weight Gain

Proteins: Eggs, lean meats (chicken, beef), fish (salmon, sardines), Greek yogurt, full-fat milk, cheese, legumes, nuts.
Carbohydrates: Whole grains (oats, brown rice, quinoa), whole grain breads, starchy vegetables (potatoes, sweet potatoes).
Healthy Fats: Nuts, seeds, avocado, olive oil, nut butters.
High-Calorie Snacks: Dried fruits (raisins, dates), trail mix, granola, dark chocolate.

High-Calorie Smoothie Ingredients

Liquid Base: Whole milk, full-fat yogurt, soy or almond milk.
Protein: Protein powder, nut butter, Greek yogurt.
Fats: Nuts, seeds, avocado.
Carbs: Banana, mango, berries, dried fruit.

Weight-Building Activities

Resistance training (weights)
Bodyweight exercises
Yoga
Consistent physical activity to build appetite


Comparison of Healthy vs. Unhealthy Weight Gain Strategies	Feature	Dietitian-Recommended Healthy Weight Gain	Unhealthy Weight Gain Tactics
Calorie Source	Primarily from nutrient-dense, whole foods like nuts, whole grains, lean proteins, and healthy fats.	Relies on high-sugar, high-fat junk foods such as candy, sugary drinks, and fast food.
Macronutrient Balance	Emphasis on a balanced intake of protein, healthy fats, and complex carbs to fuel muscle growth and repair.	Often disproportionately high in unhealthy fats and simple sugars, lacking essential nutrients.
Associated Exercise	Encourages resistance training to build muscle mass and support healthy weight gain.	Typically involves minimal or no exercise, leading to primarily fat gain.
Health Outcomes	Supports muscle development, provides sustained energy, and improves overall health.	Increased risk of chronic conditions like type 2 diabetes and heart disease.
Eating Pattern	Promotes eating smaller, more frequent meals and snacks to boost consistent calorie intake.	Involves sporadic, large meals that can overwhelm the digestive system and lead to fat storage.

Frequently Asked Questions

For gradual and healthy weight gain, dietitians generally recommend adding about 300 to 500 extra calories per day to your typical intake. For faster weight gain, this might increase to 700-1000 extra calories, but this should be done with a focus on nutrient-dense foods.

The best foods for healthy weight gain are nutrient-dense and high in calories. These include nuts, seeds, avocados, whole grains, full-fat dairy products like whole milk and cheese, and protein-rich sources like eggs, lean meat, and legumes.

To gain weight effectively and healthily, you need a balance of both protein and carbohydrates. Protein is essential for building muscle mass, while complex carbohydrates provide the energy needed for sustained physical activity. A balanced diet with both is crucial.

While eating more junk food can lead to weight gain due to its high-calorie content, dietitians strongly advise against this. This approach often leads to an unhealthy accumulation of fat and lacks the vital nutrients needed for muscle growth and overall health.

Exercise is very important for healthy weight gain. Dietitians recommend pairing a high-calorie diet with resistance or strength training. This ensures that the extra calories are used to build muscle mass rather than being stored as unhealthy body fat.

Dietitians recommend nutrient-dense, high-calorie snacks such as a handful of nuts and dried fruit, a slice of whole-grain toast with peanut butter and banana, or a bowl of Greek yogurt with granola and berries.

Weight-gainer shakes can be a convenient way to increase calorie and nutrient intake, especially for those with a small appetite or during post-workout recovery. However, dietitians recommend prioritizing homemade shakes made with whole food ingredients over pre-made supplements to ensure you are consuming wholesome nutrients.