Nutrition & Dieting/How to gain weight


Hi i am very skinny, i am 21 years old and my weight is 56 kg, please can you give me ways that can help me increase my weight ?

Hi Richard,

The simple answer is, people need to eat more calories in order to gain weight!

There are a few ways to go about doing this.

1) Eat at least 3 full meals per day, and aim for a snack after every meal as well

2) Try including higher calorie foods: fruits, vegetables and low-fat proteins are healthy foods, but when people eat these and exclude other foods (like peanut butter, whole-fat milk, gravies and sauces) it can be extremely difficult to gain weight

3) Consider a supplement beverage, like Carnation Instant Breakfast Drink.
There are many, many supplement drinks ranging from those aimed at older people (like Ensure), people who need more calories (like Boost) and even so-called "protein bars" for athletes who need a compact way to take in many calories.

I have seen many people who feel like they are eating a LOT. But often they are missing meals and neglecting snacks. Try keeping a food diary for a couple of weeks to see where you are lacking during the day and how you can set up a plan to get more calories in during those times.

Nutrition & Dieting

All Answers

Answers by Expert:

Ask Experts


Laurie Beebe, MS, RD, LD


As a registered dietitian (RD)I am fully qualified to accurately answer questions regarding weight loss, including those from people with health conditions requiring dietary restrictions (diabetes, high blood pressure, high cholesterol, etc) who want to lose weight, or who have been advised to do so by their physician.


I have been a registered dietitian for over 30 years and have a certificate in Adult Weight Management through the commission on dietetic registration at Level 1 and Level 2. I am also trained in coaching through Coach U and currently work as a diet coach to help people lose weight the healthy way, through gradual habit changes.

Academy of Nutrition and Dietetics (AND), Weight Management Dietetic Practice Group, Nutrition Entreprenuers, St.Louis International Coach Federation, Toastmasters

Publications,,,, Today's Dietitian

Bachelor of Health Science from the University of Florida, 1983; Master of Science in Clinical Nutrition from Case Western Reserve University 1985; Certificate in Adult Weight Management 2006; CoachU core essentials grad 2007; Level 2 certificate in Adult Weight Management 2010.

©2017 All rights reserved.

[an error occurred while processing this directive]