How to Put on the Desired Kilo or Two

Are you one of those frustrated few that needs to put on a few kilos? Do most people think you’re lucky to be able to eat whatever you want without gaining any weight? If so, your frustrations are very well understood, and we’re here to help you put on those needed kilos.

If you feel that you eat well yet never gain any weight, you most likely either don’t have much of an appetite or consume less than the recommended portions. Of course, physical activity plays a role – if you’re very physically active you might find it more difficult to gain weight than your sedentary counterparts.

The key to gaining weight is to take in more calories than you release (for a more in-depth look at energy balance, have a skim through the article “How to defeat the battle against calories” under ‘His & Her Health’).

There are two steps that you need to take in an effort to gain weight:

  1. Establish a consistent eating pattern.
  2. Add high calorie foods to your meals.

The first and most important step of establishing consistent eating patterns is to begin with breakfast. Breakfast is highly important because it kick starts your metabolism and will get your digestive system working as it should.

Moreover, you are strongly advised to have at least three meals during the day (breakfast counts as one, of course). Make sure you don’t skip meals so that you don’t miss the opportunity to take in all the calories that you need. Once you have established this consistent eating routine, we can then begin to address the type of food that you eat.

If you find that you consume smaller portions of food than others, you can increase the caloric content of your meals without increasing your portion sizes significantly. This is recommended because most often people who are underweight are unable to eat large portions and feel full soon after consuming a small portion of food. Below are a few examples of how you can do this:

  1. Breakfast:
    1. Add some nuts and honey to your bowl of cereal with milk. You can mix the milk with some fresh cream.
    2. Try adding some butter, sour cream or jam to your sandwiches.
    3. Throw in some olives or even add olive oil to your plate of foul.
  2. Lunch:
    1. If you’re having rice with chicken, add some butter to the rice and fry the chicken.
    2. Use coconut milk in your curries.
    3. Add some avocadoes, nuts and dried fruit to your salad. In addition, try drizzling the salad with some rich ranch dressing.
  3. Dinner:
    1. When you have pasta, choose cream-based sauces rather than tomato-based sauces.
    2. Keep your piece of steak moist by adding a butter-based sauce.
    3. Add sour cream and some cheese to your baked potato. Also, opt for French fries once in a while!
  4. Snacks:
    1. Slice of toast with peanut butter and jam.
    2. Scoop of sorbet or ice-cream.
    3. Bowl of fruit salad with fresh cream or sweetened condensed milk.
    4. Slice of cake with custard.

Remember, changing your dietary habit is not something that will happen overnight and can take some time to establish properly. The most important part of the process is to maintain your adjusted diet; therefore, don’t rush, and establish a plan that you’re comfortable with to ensure that you keep those kilos on for good!


This article provides general advice and may not be applicable to you. Before embarking on any weight loss or weight gain diet, consult with a qualified physician.

What do you think about our article? Do you love it?