Gaining weight can be just as challenging as losing it. As a registered dietitian with years of experience helping clients, Carlijn Appel explains how to do it responsibly and sustain the results. "If you're overweight, it's hard to imagine, but in my practice, I see underweight individuals struggling more to gain than others do to lose."
1. Is Gaining Weight Really That Difficult?
"Many underweight clients deal with disease-related malnutrition, which drains energy needed for eating. For healthy individuals, it's easier but requires patience. Don't expect to gain a kilo a week like some lose—progress comes step by step."
2. Should You Rely on Cake and Fries?
"To gain weight, consume more calories than you burn, focusing on foods you enjoy. But skip the junk: opt for high-calorie, nutrient-dense choices. Treats like cake or chips are occasional bonuses, not staples."
3. How Many Meals a Day Work Best?
"One client only ate after noon—not ideal. For 2,500-3,000 calories (a common target), spread across 8 moments is easier than 3. Eat when appetite peaks, add calorie-dense snacks like nuts, cheese, whole milk, or juice. Work on it all day, but avoid force-feeding."
4. Which Healthy Foods Pack the Most Calories?
"Carbs like potatoes fill you fast—prioritize proteins and fats: full-fat yogurt, nuts, seeds, fatty fish, meat, eggs, olive oil. Boost meals with extras: more potatoes, gravy, or thick spreads like peanut butter, salmon, avocado. Stick to your usual diet, just amplify portions."
5. What About Extra Vegetables?
"Veggies are low-calorie and filling—great for weight loss, not gain. Don't skip them entirely, but prioritize calorie-dense foods. Amp them up: grate with cheese or add sauce."
6. Are Protein Shakes a Smart Choice?
"They're an option, but unnecessary—get protein from full-fat cottage cheese instead. Shakes can sit heavy, curbing appetite. Medical high-calorie options are for tough cases only. With guidance, most succeed without them."
Text: Marion van Es, Santé November 2020, Images: Getty Images
