About Diet for Underweight Male

With a lot of people tackling obesity around the globe, there is also a good number of people who are under-weight. Your body weight has a great impact on your appearance, physical activities, and even most importantly, your health. That’s why Diet for Underweight Male is important.

The issues of underweight people are not discussed as widely as they should be. However, being underweight can lead to a number of problems, including physical as well as psychological issues.

But now, in this modern time, everything has become scientific. It is no more something to be worried about. You can deal with it very smartly just with a bit of knowledge, a healthy diet, some precautionary measures, and regular exercise.

Here, we will discuss with you how you can increase your weight in a “healthy way”. We will discuss aspects of the diet, directions for it, and the nutritional content of the Diet for Underweight Male.

Diet for Underweight Male is Crucial:

When you are trying to put on weight, you are trying to gain calories. The basis of this lies in the fact that you must consume a greater number of calories than the calories you burn. But it becomes difficult to decide what to eat and what not to eat, as a calorie counter operates in your mind all the time. You become frustrated and give up the whole motivation to gain weight. So, it is better to follow a diet plan instead of losing hope. It not only helps you to decide your meal but also gives you a nutritious meal plan.

1. Focus on Protein:

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Protein is the best food source of Diet for Underweight Male. If you focus on gaining weight increasing the lipid content in your diet, it would definitely increase your weight very fast. But it will do it by putting stress on your heart and other internal organs. For this, protein is better. As protein helps you to build muscle, it provokes a healthy weight gain. Following foods help you to get protein in your diet:

Red Meat:

It is a very good source for building muscle protein. In addition, it also contains vitamins for making your immune system strong. But you should make sure that consume the meat of lamb and cows only. Pork is dangerous for health in the shorter or, the longer run.


It is always added in diets, including protein. Because it is not only a good source of protein but also contains lean fat which helps to gain weight. Chicken breast contains the greatest amount of proteins so you should focus on that.


Eggs contain a very good protein source which is very beneficial. A large-sized egg contains almost 6-7 grams of proteins. But many people make the mistake of eating just the egg white while most of the nutrients along with the proteins lie in the yolk.

Cottage Cheese:

Cottage cheese is an extremely good option as it is a rich protein source and is very good for heart health and smooth nerve functioning. Cottage cheese contains a good amount of casein protein in it. It is slowly absorbed in the body and help the body to increase muscle mass. The people who are underweight are at a high risk of osteoporosis. Cottage cheese also helps in making the bones strong. (But the people who are lactose intolerant should avoid taking it.) 

2. Healthy Carbs is Essential 

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Carbohydrates are the main energy that our body requires. It regulates the process of metabolism. The excessive energy that carbs provide is stored as glycogen in the liver and muscles is best for Diet for Underweight Male. 

Sweet Potatoes:

Sweet potatoes are highly nutritious and delicious. These are not rich with carbs and fibres but also have a very good portion of protein in them. These are high in calories, thus helping to gain weight. These are also rich with the anti-oxidant, beta carotene.

Kidney beans:

These are high in starch as well as in proteins. Kidney beans have a very low glycemic index value, and thus it doesn’t affect the blood sugar level but give you a good calorie content. The carbs present in the kidney carbs is considered as resistant starch thus helping in gaining weight. 


Beetroot is a rich source of carbohydrates, fibres, vitamins, minerals and nitrates. All of these help you gain healthy weight.

Brown rice:

In addition to the high content of carbohydrates and fibres, brown rice also possesses minerals, vitamins, proteins, thiamin, magnesium etc. These are extremely nutritious. Brown rice contains a lot of fibre which is healthy for the heart as well. These can be taken in a variety of ways and are a cheap option for getting such nutrient-dense food.

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3. Healthy Fats to Improve Overall Health

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Among all the major food groups, the one that affects a person’s weight the fastest is fat. By increasing the fat content in your Diet for Underweight Male, you can increase your weight the fastest. Sometimes, it is misunderstood that by increasing the fat content in your diet, you can damage your heart health.

But at this point, you need to understand that ‘excessive’ fat intake can be dangerous. But taking in fats daily in a balanced portion is necessary for your health. The following foods are good for gaining fats and thus for gaining weight.


Avocadoes are dense with calories. But these contain healthy fats and nutrients that help a lot in gaining weight. 

Dark Chocolate:

Dark chocolate is the most delicious food that you can eat to gain weight. Moreover, it is high in sugar, saturated fat and gives bundles of calories to the body that helps gain weight a lot.

Fatty Fish:

Fatty fish is packed with high calories. And most importantly, it is rich with Omega-3 fats. Not only fats but also proteins are gained by eating fatty fish that helps build muscle mass.


Yoghurt, especially full-fat yogurt, has a high-calorie content along with the combination of proteins and carbs as well. Yoghurt can easily be added in the diet plan in a number of ways. It can be added to smoothies as well as to other dishes very conveniently. 

Read More: Can Underweight Gain Weight

Sample Diet Plan

Your main focus while following the Diet for Underweight Male must be to consume more calories than the calories you burn to avoid underweight problems. For an average person, almost a calorie intake of 2000 calories is considered normal and healthy. But it can vary according to your height, physical activity, age, and gender, etc. So, for weight gain, you must take in the calorie content of about 3000 calories a day. 

  • The carbohydrate content must be the greatest ranging from 45% to 65%
  • Then the protein content must be between 10% to 35%
  • The fat content must also be high for a fast weight gain ranging from 20% to 35%

You should also increase the number of meals from three times a day to about 5 to 6 times a day for Diet for Underweight Male. It will let you gain more calories very easily. 


In the breakfast, you can have three boiled eggs, a bowl of oatmeal made from a cup of milk and an apple or an orange (You can do different variations in this, on different days such as by replacing oatmeal with whole-grain waffles or by adding peanut butter in it).


About 6 ounces grilled chicken with salad having topping of nuts and green beans or potatoes (You can also have homemade sandwiches with salads or a chicken burger with a whole-grain bun. Moreover, homemade sweet potatoes fries can also be a delicious substitute.)


4 ounces of fatty fish cooked in butter with brown rice and salad made from spinach and lettuce with a bit of seasoning over it for taste. You can also make other salads with it according to your taste and choice.


In between lunch and dinner, you can have some snacks. These will increase your calorie intake very smartly. You can have a cup of yogurt with strawberries or raspberries in it. Another option is to take a slice of whole-grain bread with two tablespoons of peanut butter and a banana in between. Taking fruit juices can also be good for your health.

Learn More About: Underweight Problems And Solutions

FAQ’s Diet for Underweight Male

How long should I follow this diet?

Actually, the main focus of this diet plan is to make your body used to of gaining some more calories. You would need to follow this diet plan for about 2.5-3 months to make a habit of gaining extra calories. But this diet plan is not static. You can change as you want according to your own requirement. You can make changes and gain calories by taking your taste buds under consideration.

This would just increase my weight or improve my overall health?

In this diet, we have especially focused on the fact that the target is not just to gain weight but achieve ‘better health’. As this diet plan includes all the major food groups, it provides your body with all the essential nutrients. Secondly, it does not include a huge amount of carbs only or a huge amount of proteins only.
This nullifies the chance of becoming dependent on only one food group. Thirdly, it involves the combination of meals in such a way that the body can get the required nutrients in a moderate amount. It does not push you towards ‘over-eating’. Fourthly, this allows you to build your body without putting any stress on your vital internal organs. This diet plan helps underweight men to gain muscle mass, not unnecessary fat. It not only improves their overall health but also makes their appearance much more pleasing.

How long till I see the result?

Most probably, you would observe results in a month’s time. By results, we don’t mean that you would be able to see a magical transformation in your body structure at this time. We cannot proclaim the transformation of a lean arm into the biceps of the superman. This would definitely be a mere exhaduration. Instead of that, you can see muscle being built around your different organs such as arms, legs, etc. This would also 

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Final Thoughts

In a nutshell, the diet plan enables underweight men to gain weight and avoid the dangers of underweight health together. This diet plan gives you a road map towards gaining weight effectively. Rather than just putting up random things into your mouth with the aim of gaining weight and falling into ten other problems, you should follow the proper diet plan.

It increases the overall calorie content, fulfils the requirement of nutrients and improves the overall health. It focuses on normal healthy weight gain ranging from about 0.5-2 pounds per week. It has specifically focused on building muscle mass which is both essential as well as healthy. 

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