Healthy Ways to Gain Weight

153068476Are you part of the small group of people who really need to gain weight or put on a few extra pounds? Do you have trouble gaining weight and always have?

If you answered yes to any of these questions, you may be an ectomorph. Ectomorphic people are tall and thin, have long slender arms, legs, and a long trunk. These folks have a natural tendency not to store as much body fat as other people who have a different body type. They also may find it very hard to gain muscle mass.

Here are some foods that may make your quest to gain some healthy weight a lot easier.

Red Meat

Red meat is higher in calories than chicken or fish because of its fat content. It is also a very good source of protein and heme iron, both of which are essential for protein synthesis. Try to buy the organic, free range cuts of red meat as these contain less saturated fat, hormones, and arachidonic acid. These types of red meat also contain higher amounts of omega-3 fats which are much more preferable.

Nut Butter

Natural nut butters made from almonds, walnuts, or peanuts are an excellent source of healthy fat and protein. These nutritional “stars” are high in calories and nutrients but consuming these foods will keep your blood sugar regulated and also make you feel full for an extended period of time.

Higher Fat Dairy

Using whole milk, five percent cream or full-fat cottage cheese or yogurt will add some very beneficial calories to your diet. These products also contain generous concentrations of vitamin D, calcium, and vitamin A. If you purchase these products from grass-fed or free-range cows, the enhanced omega-3 fatty acid profile will be much more favorable for excellent health. Consuming these types of dairy products is also a very good way to stimulate muscle production.

Whole Fruit

Consuming whole fruit will add the needed nutrients, sugar, antioxidants, fiber, and calories to your diet. Using different types of fruit like bananas and tropical fruit will add color, texture, and added taste to your diet.

Whole Eggs

Contrary to popular belief, consuming whole eggs will not cause heart disease. Whole eggs are higher in calories and fat but if you buy omega-3 eggs, they can actually be a reasonable source of this essential fat. Eggs are also a great source of protein and vitamins that your body needs to make new tissue. It’s no problem to eat three to four whole eggs several times per week as part of a complete meal.


This fruit is full of fat and calories, but they are the kinds of calories that are beneficial if you want to gain weight. Avocado contains high amounts of omega-9 fat and vitamins. This type of fat can lower your risk of heart disease and keep your blood sugar under control. Eating healthy fats found in avocado will make you feel fuller for longer periods.

Nuts and Olive Oil

These tasty morsels of nutritional goodness contain high amounts of fiber, nutrients, antioxidants and the healthy type of omega-9 fat. Although you don’t need to eat too much of these foods, they really pack a strong nutritional punch and should be eaten regularly if you want to gain healthy weight.

Ayles, A., “11 Foods That Will Make You Gain Weight,” Activebeat web site, Feb.25, 2014;, last accessed Feb. 25, 2014.