Weight gain is a consistent process that needs one to combine a proper diet, with the right exercise regimen. Of all underweight people, diet plays a significant role in their current weights. They either eat too little, or eat adequate foods at the wrong time. Genetic predisposition, which gives such people high metabolism also plays a role in their weights. This chart represents some of the foods that underweight people need to consider eating.
| proteins | Carbohydrates | fats | |
| Superior sources | -Fish (tuna, trout, sea perch, mackerel, cod, salmon)
-Dairy products (Whey) |
-fruits (avocados, apples, mangoes, strawberries)
-sweeteners (Maltodextrin and stevia) -whole meal grains -vegetables(broccoli, cauliflower, cabbages, cucumber, carrots etc) |
-fish( haring, sardines, salmon , mackerel)
-oils (must be cold pressed) -seeds & nuts (sunflower seeds, pumpkin seeds, almonds and cashew nuts) |
| Good sources | -Dairy products (low-fat yogurt, feta, cottage cheese)
-Shell fish -eggs -nuts & seeds |
-Grapes, bananas
-sweeteners (homey, molasses, unrefined sugar and fructose) |
-butter
-low-fat milk |
| Inferior sources | Cheese
-surimi -beans -red meat -hazelnuts |
- Melon
-Couscous |
-poultry especially the skin of turkey or chicken
-meat that contain animal fat |
| Foods to avoid | -Pork
-bacon -sausages |
-artificial sweeteners
- white flour and white rice |
-vegetable oils that have been hydrogenated |
Note that while you may do weight training in order to build muscle and consequently gain weight, all your efforts will not be fruitful if you do not the right diets. For most underweight people, they experience difficulties trying to eat large meals at one sitting. As such, they should increase the frequency of their meals to ensure that they consume increased calories, proteins and healthy fats that will help them gain weight.