High Protein Diet for a Healthy Weight Gain

Updated at: Dec 09, 2013
High Protein Diet for a Healthy Weight Gain

Gaining weight can be as troublesome as losing weight. For proper weight gain, you can follow a high protein diet, but before that, you must possess its complete knowledge.

Gunjan Rastogi
Weight ManagementWritten by: Gunjan RastogiPublished at: Feb 08, 2012

Protein intake is essential for the normal functioning of our body. It helps in synthesizing various enzymes and hormones and building immunity against various infections, blood clotting and diseases.

Roasted chicken

Protein is the basic building block of our body; it is necessary for the growth, development and repair of our muscles, skin, hair, nails, bones and cartilage. An  avid strength trainer, body builder and a marathon runner, generally, consumes high protein diet as it helps in the building and maintaining of muscles as well as in the workout regime.


High Protein Sources

Regular food does not contain high amount of protein therefore, by substituting it with a weight gain supplement such as soy or whey protein shake can be very beneficial. Protein supplements are good for increasing one's overall calorie intake. It is important to make sure that your weight gain supplement is a healthy combination of protein and carbohydrates with less sugar content.

Consumption of 3-4 whole eggs in a day can significantly increase your weight as yolk is high on calories and egg white is a rich source of protein. You can also increase the numbers of calories by mixing protein powder with milk or juice instead of water. You can prepare your own high-calorie shakes with milk or yogurt and fruits. Some recommended sources of high-calorie protein include:

  • Chicken breasts
  • Milk and milk products
  • Red meat
  • Salmon
  • Canned Tuna (a common choice for bodybuilders)
  • Shrimp
  • Grilled chicken breasts
  • Lean ground beef
  • Quinoa
  • Pork
  • Eggs
  • Cottage cheese
  • Steak


How much protein do you need?

Your body requires protein to build new muscle tissues or maintain the current muscle tissue. To do this, it is important for you to know the right amount of protein in every meal. Doctors recommend 1.5 to 2 grams of protein per pound of body weight.  If you are a 150-pound person, you should eat between 225-300 grams of protein per day. This amount may sound a lot to you, but remember you will divide the calorie intake into smaller meals throughout the day.


Disadvantages of High Protein Diet

  • High protein diet means low intake of carbohydrates, which can result in the loss of nutrients thereby, contributing to heart disease and cancer risk factors.
  • High protein diet puts a lot of strain on the kidneys thereby, affecting their ability to absorb calcium. This pressure on the kidneys can result in permanent and complete loss of kidney function.


An excess of protein can be harmful for your body; it will not help you to gain weight instead develop health complications. For a proper well-balanced high protein diet, consult a dietician.



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