1. WHEN YOU WANT TO
GAIN WEIGHT
WHAT TO EAT

2. Not everyone wants to lose
weight. Sometimes a person
may be underweight and so
they may wish to gain some
weight.

3. Bad eating habits such as eating too
much carbohydrates, not eating
enough fruits and vegetables and
always eating fast food can make
you gain weight. Stress can also
make you gain weight. But this is
not the kind of weight gain we’re
looking for.

4. The last thing you want is unhealthy weight
because it can have negative effects in the body.
Such include:
• belly fat, which is the most dangerous body
fat
• Feeling tired and sluggish
• Diabetes( if you eat too much sugary foods)
• High blood pressure
• Acne( if you eat a lot of fatty fast foods)

5. The point is, the seemingly
easy way to gain weight is
likely to be problematic in
future
What's the best way then?
Healthy calories. And some
exercise.

6. Before starting a diet, kindly
consult your physician so that
you can be given a plan that
will work for you specifically.
Here are some of the foods that
are high in calories but healthy :

7. EGGS

8. AVOCADOS

9. SALMON

10. MEATS

11. HIGH CALORIE
FRUITS
FRUITS USUALLY DON’T HAVE A HIGH
NUMBER OF CALORIES BUT THESE
ONES DO:
• DATES
• PALMS
• RAISINS
• MANGOES
• FIGS
• PRUNES

12. BANANAS ARE ALSO A HIGH
CALORIE FRUIT (AND ARE RICH IN
POTASSIUM)

13. OTHER EXAMPLES OF HIGH CALORIE HEALTHY
FOODS:
• Walnuts
• Almonds
• Flax seeds
• Sunflower seeds
• Greek yoghurt
• Peanut butter
• Whole milk

14. Olive oil is a healthy oil
so feel free to use it for
cooking or dressing
salads

15. Avoid processed meats , sugary
drinks, simple carbs (eg refined
wheat flour) and fast and fatty
foods. Or only take junk food
occasionally.
P.S: a high calorie diet combined
with resistance exercise can help
you gain muscle.