Top 10 Diets to Gain Weight for Skinny Guys

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Many men struggle to gain weight despite eating what they believe is enough food. Being underweight can lead to low energy, weak immunity, and difficulty building muscle. For naturally skinny guys (hardgainers), gaining weight requires a strategic approach to nutrition.

This comprehensive guide explains the 10 best diet plan to help skinny men gain healthy weight. We’ll cover calorie needs, meal timing, food choices, and supplements that work.

Why Some Men Stay Skinny

Fast Metabolism

• Some men burn calories faster than average
• Genetics play a major role in metabolic rate

Poor Appetite

• Naturally low hunger signals
• Tendency to feel full quickly

High Activity Levels

• Active jobs or hobbies burn extra calories
• Fidgeting (non-exercise activity thermogenesis)

Digestive Issues

• Food intolerances (lactose, gluten)
• Poor nutrient absorption

How to Calculate Your Weight Gain Needs

Step 1: Determine Maintenance Calories

• Use an online TDEE (Total Daily Energy Expenditure) calculator
• Example: 180lb male, moderately active = ~2,800 calories/day

Step 2: Add a Calorie Surplus

• Start with 300-500 extra calories daily
• This should lead to 0.5-1lb weight gain per week

Step 3: Adjust Based on Progress

• Weigh yourself weekly at the same time
• Increase calories by 200 if no weight gain

The Best Foods for Healthy Weight Gain

High-Calorie Proteins

• Chicken thighs (more fat than breasts)
• 80/20 ground beef
• Salmon (healthy fats + protein)
• Whole eggs (include the yolks)

Complex Carbohydrates

• White rice (easy to digest, calorie-dense)
• Oats (add peanut butter for extra calories)
• Sweet potatoes (nutrient-rich carbs)

Healthy Fats

• Peanut butter (2 tbsp = 190 calories)
• Mixed nuts (handful = 200 calories)
• Olive oil (add to shakes and meals)

Dairy for Extra Calories

• Whole milk (150 cal/cup)
• Greek yogurt (high protein option)
• Cheese (easy calorie boost)

Sample Meal Plan for Weight Gain

Breakfast (700 calories)

• 3 whole eggs + 2 slices toast with butter
• 1 cup oats with peanut butter and banana
• 1 glass whole milk

Mid-Morning Snack (500 calories)

• Protein shake: 2 scoops whey, 1 banana, 2 tbsp peanut butter, whole milk
• Handful of almonds

Lunch (800 calories)

• 8oz chicken thighs with 1.5 cups white rice
• 1 cup mixed vegetables with olive oil
• 1 avocado

Afternoon Snack (400 calories)

• Greek yogurt with honey and granola
• Trail mix

Dinner (900 calories)

• 8oz salmon with 2 cups mashed potatoes
• Side salad with olive oil dressing
• Glass of whole milk

Before Bed (300 calories)

• Cottage cheese with walnuts
• Casein protein shake (slow-digesting)

Total: ~3,600 calories

Weight Gain Nutrition Rules

Eat More Frequently

• 3 main meals + 3 snacks daily
• Never go more than 3 hours without eating

Prioritize Calorie-Dense Foods

• Choose foods with at least 100 calories per serving
• Add extras like cheese, nuts, oils

Drink Your Calories

• Milk, smoothies, and shakes are easier to consume
• Avoid filling up on water before meals

Progressive Overload for Appetite

• Gradually increase portion sizes each week
• Start with an extra scoop of rice or spoon of peanut butter

Best Supplements for Weight Gain

Weight Gainer Shakes

• Look for 500-1,000 calorie formulas
• Best when homemade with real foods

Creatine Monohydrate

• Helps build muscle mass
• Causes water retention (extra scale weight)

Omega-3 Fish Oil

• Supports joint health during weight gain
• Helps maintain healthy cholesterol

Digestive Enzymes

• Helps if you struggle with large meals
• Look for protease, lipase, amylase

Common Weight Gain Mistakes

Eating Too Clean

• Healthy foods are great, but may not provide enough calories
• Don’t fear reasonable amounts of “dirty” foods

Skipping Meals

• Missing even one meal can ruin your calorie surplus
• Set phone reminders if needed

Not Tracking Intake

• Guessing leads to underestimating calories
• Use a food app for the first 2 weeks

Overdoing Cardio

• Excessive running/biking burns needed calories
• Limit cardio to 2-3 light sessions weekly

Lifestyle Tips for Weight Gain

Strength Training

• Lift weights 3-4x weekly
• Focus on compound lifts (squats, deadlifts, bench)

Reduce Non-Exercise Activity

• Limit unnecessary walking/standing
• Save energy for workouts

Improve Sleep Quality

• Aim for 7-9 hours nightly
• Growth hormone release aids weight gain

Manage Stress

• Cortisol can interfere with weight gain
• Try meditation or light walking

When to See a Doctor

Warning Signs

• Weight loss despite eating more
• Chronic digestive issues
• Family history of thyroid problems

Possible Medical Causes

• Hyperthyroidism
• Celiac disease
• Diabetes (type 1)

Conclusion

Gaining weight as a skinny guy requires consistent calorie surplus with proper nutrition. The best approach includes:

• Eating calorie-dense foods every 2-3 hours
• Focusing on proteins, carbs and healthy fats
• Using shakes to boost intake when appetite is low
• Lifting weights to ensure muscle growth

By combining this diet with proper training and recovery, you’ll transform your physique and gain weight the healthy way.

Related topics:

• The 15 Best Protein For Skinny Guys
• Best Multivitamin for Skinny Guys
• Best Creatine for Skinny Guys