If you’re just under your calorie target, you can add high calorie snacks or toppings to gain weight. Do you like nuts and seeds? Avacados? Olive oil? Cheese?

You can buy or make lots of nice high fat nut snacks, roast them with your favourite spices if you like flavour or just a little salt if you prefer blander stuff. Snack on them throughout the day, and schedule times to have a portion of you’re not naturally a snacker. Sprinkle them over salads or rice bowls or whatever.

Dip nice bread in olive oil and vinegar (with some zatar or other spice mixes if your like). Shallow fry things in olive oil - take slices of nutrious but calorie light vegetables, dip in a simple tempura batter of cornflour and water, then fry in olive oil. Crispy, fresh, delicious and lots of calories.

So you eat desert? Start having nice fruit with heavy cream poured over the top. Use cream in sauces or add to mashed potatoes, vegetable gratins, etc.

Lift weights and eat proteins. Increasing your leg muscles will gain you several kilos. For protein you can just supplement with pea protein isolate. Has the same effect as protein from meat and you don’t need to eat massive amounts of veggies to hit that target protein intake. For fats you can eat macadamia nuts and pecan trough out the whole day. Like macadamia nuts are about 75% fat. Don’t gain weight through carbs. Yes it’s the fastest way but it’s also the unhealthiest way. It will just fuck up your blood sugars and increase your chances to become a diabetic. Sure carb load if you need to run a marathon in a few days. But doing it frequently will only damage your body.

I have a naturally lean body type. I put on quite a lot of good weight by doing strength training over several months. I supplemented my diet with a protein shake of which I drank half before training and the remaining after it.

Try it! It’ll take time but you’ll gain weight in a healthy manner and feel good about it.

My problem was probably similar to yours. I just don’t get hungry. In university, I would have some oatmeal for breakfast and cruise through until about 10pm and get some fast food, too often.

My solution was to start working out. I saw my colleagues were all carrying fat bellies and I didn’t want to end up that way. But I also knew that if I wanted to work out, I needed to fuel my body. So every day I just plan my diet like building with Lego, filling out the macros and calories and eat it whether I want to or not. For some people, that’s not a good approach from a mental health perspective, but it works for me.

Start a workout plan (strong lifts 5x5 is a simple starting point without much fluff) and get an app (I strongly suggest MacroFactor - it’s excellent) that tells you how much to eat, and follow it. I went from 58kg to 77kg in a year, and after dieting the somewhat excessive fluffy parts back off I landed at 70kg and looking pretty shredded. The reason i say MacroFactor is because it starts off with an estimate of your caloric needs and based on your dietary intake (non-judgemental - if you miss it, you miss it) and your daily weight, it calculates your caloric and macronutrient needs. It’s based on good scientific research.

As a vegetarian, you probably don’t need to worry nearly as much about getting fibre and vegetables, but it can be harder just because animal products are nutritionally dense. Picture 600 calories of broccoli. Now picture a hamburger. It’s an unfair comparison, but the point is the calorie density is way higher. If you can do eggs and whey it can help. Renaissance Periodization (another good app) has a recent YouTube video about protein sources that’s really good.

Pastas, oils, lentils, nuts, legumes, and beans ig.

But do conaider that muscle will be a more sustainable form of weight maintenance for your metabolism. Also, protein poweders are very high in calories.

First of all, how old are you. You may not have to do anything at all when you agree in your 30s just from natural changes.

I had this same struggle, and I started construction work when I was 25. I had a fightclub physique for a time, and then when I transitioned to office work I gained 20-30lbs.

I’m doing ok now.

Add more oil or even lard to your healthy meals and slowly increase consumption.

Workout bro’s use mass gain powder. I’m fat so I’ve never tried it, but I assume it’s protein powder and probably sugar and maybe some fats.

Protein supplements with weight training and other strength building exercises.

You could try a nutritional supplement like carbohydrates or protein;

• The 6 Best Weight Gain Supplements, According to Dietitians
• 12 Best Supplements to Gain Weight

Ai says…

Gaining weight in a healthy and sustainable way typically involves focusing on nutritious food choices, consistent eating habits, and an appropriate balance of exercise. Here are a few tips:

Nutrition

1. Increase Caloric Intake: Aim to consume more calories than you burn. Focus on nutrient-dense foods like whole grains, nuts, seeds, avocados, dairy products, and lean meats.
2. Eat Frequently: Try eating 5–6 smaller meals throughout the day, rather than 3 big ones.
3. Include Protein: Add protein-rich foods like eggs, tofu, chicken, fish, beans, and lentils to support muscle growth.
4. Healthy Fats: Incorporate healthy fats from sources like olive oil, peanut butter, and fatty fish.
5. Drink Calories: Smoothies or milkshakes with fruits, protein powder, and nut butter can be a great calorie boost.

Lifestyle

1. Strength Training: Muscle-building exercises can ensure that the weight gained is more muscle than fat.
2. Minimize Stress: Chronic stress can affect appetite and metabolism. Focus on relaxation and mindfulness techniques.
3. Get Adequate Sleep: Rest is crucial for recovery and healthy.

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