Weight Gain Diet Plan For Diabetics


Weight gain diet plan for diabetics will help you put on healthy weight and keep it on. For most adults, including a deficiency of fiber in your diet is one thing that can lead to further complications. What’s even worst is that a lot of people would rather take medications and injections to help them control their blood sugar levels than take the time to learn about proper diet and nutritions

Can you put on weight if you have diabetes?

Sometimes, people with diabetes need to gain weight. But to do this, they need to choose foods that will increase their calorie intake without causing their blood sugar levels to spike.

Many people with type 2 diabetes receive advice to lose weight because a high body mass index (BMI) can increase the risk of diabetes and its complications.

Sometimes, however, a person with diabetes may need to gain weight.

For example, a person might lose their appetite due to stress or other reasons, be unable to buy food, or have a health condition that causes weight loss, such as an overactive thyroid. Unintentional weight loss can also be a symptomTrusted Source of diabetes.

Anyone who needs to gain weight should do so by following a balanced diet. This will ensure that they take in not only calories but also sufficient nutrients. Eating extra chocolate and other high calorie foods will not lead to healthy weight gain.

For people with diabetes, balancing the diet is especially important, as they need to avoid blood sugar spikes.

This article looks at how people with diabetes can gain weight safely and without health complications.

Gaining weight with diabetes

person wondering about putting on weight with diabetes
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To gain weight, a person typically needs to consume more calories than they use.

However, people with diabetes must also choose what they eat carefully to avoid health complications.

Here are some considerations:

  • Adding highly processed, high carb foods to the diet can cause blood sugar levels to spike, which can be hazardous for people with diabetes.
  • If a person uses insulin, they need to ensure that the amount of insulin they use is suitable for their dietary habits and current weight.
  • A diet high in calories but low in other nutrients can lead to nutritional deficiencies with related health issues.
  • If a person uses fats to increase their calorie intake, they should favor unsaturated fats.

Anyone with diabetes who is considering making significant changes to their diet should speak with a doctor, a certified diabetes educator, or a dietitian who can suggest dietary adjustments that result in weight gain but do not damage health.

What to eat

Here, we look at some foods that can help a person with diabetes gain weight safely. However, anyone with diabetes should talk with their healthcare team before making any dietary changes. It is essential to make a plan that will keep blood sugar levels within the individual’s target range.

Full-fat dairy products

Full-fat dairy products can help a person gain weight and also provide nutrients such as calcium and vitamin D.

Examples include:

  • whole milk
  • unsweetened full-fat yogurt
  • cheese

However, dairy products contain saturated fat, which may increase a person’s cholesterol levels and risk of cardiovascular disease. The American Heart Association recommends consuming only 5–6%Trusted Source of calories as saturated fat to reduce the risk of cardiovascular disease.

If a person has a high risk of cardiovascular disease, their doctor may recommend limiting saturated fat intake.

Limiting caffeine, alcohol, and low calorie beverages

Diet sodas and caffeine can suppress the appetite and leave a person feeling full. However, sodas that contain sugar can lead to a glucose spike.

Suitable drinks might be:

  • water or sparkling water
  • pressed or squeezed fruit juice with the pulp
  • milk
  • smoothies

Water provides no calories, but it is essential for overall health. Alcoholic drinks can lead to weight gain, but they do not usually provide other nutrients and may have other harmful effects on health.

Chocolate and other snacks

Chocolate bars, cookies, and other sweetened snacks are high in calories, but they do not provide balanced nutrition.

Certain other snacks are high in calories as well as nutrient dense.

Examples of suitable snacks include:

  • full-fat Greek yogurt with granola
  • apple with peanut butter
  • half a banana and walnuts
  • whole grain toast with avocado and chia seeds

Foods that are high in sugar and other carbs can lead to a glucose spike. People should discuss how to incorporate these items safely into their diet plan with a member of their healthcare team.

Healthy oils

Various oils are available that can add both flavor and calories to food.

Examples include:

  • extra virgin olive oil
  • avocado oil
  • sesame oil

Other ideas for salad dressings include:

  • homemade mayonnaise
  • a vinaigrette of olive oil, herbs, and vinegar
  • tahini mixed with lemon juice, olive oil, and a little water to thin the sauce for pouring

Sprinkling vegetables, greens, and salads with healthy oil or an oil-based dressing can add calories and enhance flavor, which may help people with a low appetite.

Nutritious higher-calorie foods

Processed foods that are high in sugar and saturated fats can lead to weight gain, but they do not provide balanced nutrition.

Foods containing whole grains and healthy fats provide calories and may reduce the riskTrusted Source of diabetes, cardiovascular problems, and other health complications.

Nutritious high calorie foods include:

  • nuts
  • seeds, such as pumpkin or flax
  • avocado
  • nut butter
  • brown rice
  • quinoa
  • wholemeal bread
  • beans
  • granola
  • sugar-free nut butters, such as peanut, cashew, and almond
  • oily fish, such as mackerel, tuna, or sardines
  • olive paste


Protein is essential for all body functions, including muscle building. Protein in the diet can help with balanced weight gain.

Here are some examplesTrusted Source of high protein foods:

  • chicken
  • turkey
  • fish
  • nuts
  • seeds
  • eggs

Plant-based sources of protein include:

  • legumes and pulses, such as lentils, beans, and peas
  • quinoa
  • soy products

However, pulses and other plant-based proteins also contain carbohydrates. Be mindful of total carb intake when incorporating these foods into the diet.

Remember to speak with a healthcare professional before making any changes. Some researchTrusted Source suggests that a high intake of animal protein can increase the risk of diabetes in some people, whereas consuming plant-based proteins may reduce the risk. However, more research is needed to confirm this.

Calories, portions, and exercise

To gain weight, people must consume more calories than they use. According to current dietary guidelinesTrusted Source, adult males in the United States should aim to consume 2,000–2,400 calories per day to maintain a stable weight, while adult females need 1,600–2,000 calories.

Adding calories can help a person gain weight, but how many calories a person needs to add will vary among individuals. Factors include a person’s activity level, age, health status, and reason for needing to gain weight.

Foods that provide calories and nutrition include:

  • legumes and pulses
  • whole wheat products
  • starchy vegetables, such as potatoes
  • fruit
  • foods containing healthy fat, such as avocados, nuts, and seeds

A dietitian can help a person with diabetes create a meal plan that increases calories and considers their overall nutritional needs and personal dietary requirements.

Eat smaller portions more frequently

People with a low appetite might find it easier to eat small portions more frequently. If they have an additional health condition that involves abdominal discomfort, this might reduce the symptoms.

Eating little and often could help:

  • older people
  • people who are pregnant
  • those undergoing chemotherapy
  • people with inflammatory bowel disease, such as Crohn’s or colitis

For example, a person can eat six small meals during the day rather than three large meals.

Try resistance training

Combined with increased calorie intake, exercise can add muscleTrusted Source to the body, leading to weight gain. Strength training is the best way to transform calories into muscle.

Use hand weights, resistance bands, kettlebells, and weight machines at the gym to build lean muscle. This is a more balanced way to increase weight than storing excess fat.

Exercise can also increase appetite and reduce the risk of glucose spikes.

People who use supplementary insulin should check with a doctor before starting a new exercise plan, as the additional activity may affect their insulin needs.


Some people use food or beverage supplements such as casein and whey protein to:

  • increase appetite
  • build muscle
  • gain weight

Tests on animals have suggested that, combined with exercise, whey protein may muscle mass. Some researchTrusted Source also suggests that ingredients in whey and casein supplements could stimulate insulin production in the body.

These products are available as powders. A person can add them to milk, hot beverages, yogurt, muffins, or puddings.

All supplements are different, so it is best to ask a doctor or dietitian for specific recommendations.

How to Gain Weight if You Have Diabetes

Diabetes Mellitus is one of the most common and chronic diseases in the world. More than 415 million people are affected by this health condition, out of which 46% are simply not aware that they have it. Diabetes is also the leading cause of coronary heart disease, renal disorders, and adult blindness. There are two major types of diabetes: Type 1 and Type 2.

Type 1 Diabetes

how to gain weight if you have diabetes

Type 1 diabetes is also called insulin-independent diabetes mellitus (IDDM). This type generally develops in children and young adults and results when the body’s immune system attacks its insulin-producing beta cells in the pancreas. Type 1 diabetes accounts for 10%-20%, and people with Type 1 diabetes have to inject insulin daily to survive. While its cause is still unknown, genetic and environmental factors are involved in the disease’s development.

Type 2 Diabetes


Type 2 diabetes is also known as noninsulin-dependent diabetes mellitus (NIDDM). The latter typically occurs when the body makes enough insulin but fails to use it effectively.  Type 2 diabetes usually occurs in adults over the age of 40. Lifestyle modifications, diet changes, and increased physical activity are critical to the effective management of this disease. However, the ‘one size fits all’ rule isn’t applicable here. And, one should make changes based on individual needs and health conditions.

Other Types of Diabetes

Gestational diabetes

There are other types of diabetes too. These types are neither Type 1 nor Type 2 and stand somewhere between these two types. MODY (Maturity on-set diabetes of the young) is one of those forms that is caused by mutations in genes. LADA (Latent autoimmune diabetes in adults) is a slow-progressing diabetes, which is also known as Type 1.5. One can easily manage LADA with the help of physical activity, insulin, and healthy lifestyle modifications. Gestational diabetes mellitus (GDM) occurs during pregnancy. Generally, this condition is temporary and resolves on its own after birth. However, it also increases the risk of developing Type 2 diabetes later on. Secondary diabetes results after pancreatectomy, pancreatitis, or intake of potent steroids.

Type 1 diabetes is incurable as etiology remains unclear. But research suggests that lifestyle modifications such as diet changes can reduce the risk of developing Type 2 diabetes in high-risk individuals.

Weight reduction is one of the key factors that help reduce the risk of developing Type 2 diabetes. However, it is often challenging for people who have Type 2 diabetes to have a healthy body weight as they grow older, and, indeed, obesity and insulin resistance are two of the main risk factors for type 2 diabetes. Nutritionists and medical experts recommend lifestyle changes to lose weight along with drug prescriptions. On the contrary, those diabetic patients who need to gain weight often fall into the category of type 1 diabetes. For such people, it is also essential to maintain good control of blood sugars. These people should increase the intake of healthy fats and avoid high-sucrose or high-carbohydrate drinks and foods.

Although weight gain is not the most common recommendation to people with type 2 diabetes, weight loss therapy doesn’t go well with those elderly patients whose diabetes is accompanied by malnutrition and reduced insulin resistance. It might sound counterintuitive, but many type 2 diabetes patients are malnourished, especially hospitalized elderly patients. Some of these are even severely underweight.

What is Malnutrition?

how to gain weight if you have diabetes

Malnutrition is dominant among elderly diabetic patients and also contributes to good glycemic control, which makes it more unlikely for malnutrition to be perceived as a problem.  It is vital to screen the malnutrition whenever diabetic patients get examined because screening malnutrition would prompt a revision in diet and drug prescription.

Still, malnutrition is dangerous for older adults and has severe consequences.

Malnutrition has adverse effects on the physical and psychological health of a diabetic patient. It weakens the immunity to fight diseases and slows the healing process. Not only it leads to treatment complications, but it is also costly for the healthcare system with extended hospital stays. But everyone seems to have turned a blind eye to this. Experts recommend a routine screening method with quick, simple, valid, and evidence‐based tools within the healthcare plan. The screening will improve the detection of malnutrition among patients, and treatment would be more tailored to the patient’s needs. Malnourished patients need to follow a diet that consists of enough nutrients and protein.

Malnutrition is a common problem in many developing countries. However, malnutrition is a common clinical and public health problem in developed countries as well. Critically ill individuals and people undergoing complicated surgeries, dialysis, transplantations, or burn treatments are usually in a high-risk bracket. Also, people with gastrointestinal, respiratory, or renal disease are at higher risk.

Once a person is admitted to a hospital, her nutritional status will tend to decline unless the medical staff takes sufficient measures to prevent malnutrition. Unfortunately, the latter is often unrecognized and goes untreated for a long time, so that between 30 and 90% of adults and children lose weight while being in the hospital. There is a lack of measurement and documentation of nutritional information, including body mass index (BMI), recent weight loss, and food intake in hospital charts. This lack of information happens due to the absence of formal screening programs that can play an essential role in the detection of malnutrition and its treatment.

Commonly, disease‐related malnutrition occurs in association with insufficient nutritional intakes. The increased dietary requirements or a reduced ability to absorb nutrients could also be a factor. But inadequate dietary intake seems to be the top reason for developing malnutrition.

Different studies have concluded that diagnostic patients lack energy, protein, and micronutrient intakes that are insufficient to meet nutritional requirements. Some studies have also shown that institutionalized patients don’t consume the right amount of nutrients because the food services don’t meet the dietary needs of that particular group of patients. 

Consequences of Malnutrition

Malnutrition has plenty of adverse effects on the human body. The harmful consequences on body structure include deteriorating physical and psychological health, slow recovery after disease, injury, and surgery. Malnutrition often results in loss of body structure too. With weight loss, a person loses fat and lean tissue, and organ mass. As for children, malnutrition hits them differently as it will harm their developing systems, which will ultimately lead to slow growth.

One thing is for sure; malnutrition is more than just a reduction in nutritional status. With impaired immune systems, it is hard to fight infections and viruses with a slow recovery, and the wounds are at risk of pressure ulcers. The muscle weakness can also add to a lack of strength, and difficulty in the respiratory system. 

Respiratory function: Weak respiratory muscles make it difficult to cough and expectorate effectively while increasing the risk of chest infection. The situation gets even harder for patients who breathe through artificial ventilation.

Cardiac function: The heart and the veins play a crucial role in the human body; once the malnutrition hits, it becomes impaired and reduces the optimum performance. These events can lead to heart failure. A mobility weakness of skeletal muscles delays the activity, and this increases the risk of thromboembolism and pressure ulcers.

Gastrointestinal Structure: The digestive structure and functions are also affected by malnutrition. A patient can have problems in digestion like absorption of multi-nutrients, acidity, altered gut barrier, and constipation.

Psychological effects: Lethargic behavior and depression are common among malnourished patients. It is the root cause of low morale and reduced will to recover. The weakness and continuous illness affect appetite and physical ability and ultimately leads to worse condition. There have been adverse effects observed in the behavior of children as well. Malnutrition also raises concerns for potential long‐term deficits in cognition and reduced libido.

The physical and psychological consequences of malnutrition increase the risk of getting sick from viral infections that lead to complicated and costly healthcare problems. Such patients will also suffer complications before and after hospitalization, including hefty medical bills for those who do not live in a country where a universal healthcare system is available.

Common signs of potential malnourishment among individuals:

Although malnourished people are not necessarily underweight, weight loss is an essential symptom of undernourishment, which is a type of malnutrition. Therefore, a BMI of less than 18.5 kg/m2 is an important sign of a suboptimal nutritional status.

A rapid unintentional weight loss is another meaningful sign of possible malnourishment, particularly if this is greater than 10% of the initial weight and occurs in less than six months without intentionally increasing physical activity or reducing dietary intakes.

How to gain weight if you have diabetes

how to gain weight if you have diabetes

Underweight type 1 diabetic subjects struggling to gain a few pounds should eat foods high in healthy fat and calories, such as generous portions of extra virgin olive oil, nuts, avocado, or fatty fish, such as salmon, or mackerel, among other.  Talk to the team of doctors who handles your diabetes. They will review your medications, and hopefully, the doctor and nutritionist will steer you in the right direction to stay healthy while gaining weight.     

It’s vital to see your GP if you have lost weight recently without the intention of it. If you notice anything unusual with your health or body, regardless of its shape and size, it is best to get checked out by a healthcare professional.

Do you have diabetes and you want to put on weight?

If you have diabetes and you wish to gain weight, it would be ideal for getting tips from an expert nutritionist. Since you have to make changes with your lifestyle, you must consult with your diabetic team as well.  They can help you understand why you might be losing weight or have difficulties in putting up even a few pounds. Below are some tips that I suggest to gain weight in a healthy way 

  • Eating smaller meals and snacks throughout the day will increase your appetite and help you gain weight
  • Adding full-fat dairy products such as milk, vegetable cream, cheese, and yogurt in your pasta, vegetables, or soups is a healthier option for gaining weight. Probiotics are very healthy for your gut as well
  • Add unsaturated fats to your diet like extra virgin and cold-pressed olive or grapeseed oil as they can make you gain weight in a healthier way
  • Avocados, nuts, and seeds also contain healthy fats
  • Eat vegetables with chicken spread or grated cheese
  • Try to have nourishing milk smoothies and coffee
  • Eat wholegrain cereals to have improved stomach functions
  • Nutritional supplements that are available in the market are also a good source of multivitamins and minerals. These drinks or food are ideal for those who have a poor appetite and struggle to gain weight

Ironically, trying to put on some weight is harder than losing weight, especially when you are malnourished, and you have lost appetite. I have gathered some ideas that can be helpful for people with diabetes who would like to put on some weight.

Here are some general recommendations from my online course on Udemy for people with diabetes who want to put on healthy weight.

  • Eat more often: People with low BMI get fuller easily, even with less food and snacks.  To gain weight, you need to add smaller meals and snacks in between the proper ones instead of larger meals
  • Choose nutrient-rich foods: If you want to gain weight, adding protein-rich foods such as milk, cheese, yogurt, meat, fish, eggs, or nuts would be ideal.  But make sure you choose full-fat milk and whole Greek yogurt instead of skimmed or semi-skimmed milk
  • Boost your energy intake: To gain weight, you need to stimulate the process by adding food or snacks that help with a faster metabolism. Add oil, avocado, cream, cheese, dressings, sauces, or honey to your meals and snacks and see the weight gain in a few months.
  • Drink milk: Milk is considered a whole food. To encounter malnutrition effects, use enriched fresh milk and yogurt with cereals, or use it during baking and cooking.
  • Choose nourishing drinks: Milk-based drinks can help you gain weight easily. Try milky coffee, hot chocolate, milk and fruit smoothies, and cream-infused soups. Replace your fruit and kale slushes with milk or cream-based smoothies when you are trying to gain weight.
  • Eat snacks as small meals: I suggest people who want to increase their body weight to turn their snacks into mini-meals. Let’s suppose you are going to eat an apple, so slice it and dip in some yogurt and sprinkle some almonds and nuts with granola topping.  If it is banana time, mash it up on a whole grain bread slice, top it with some peanut butter and eat it as a quick snack. Try carrots and crackers dipped in hummus and cheese, respectively as well.

Generally, diabetic people should avoid eating foods that are high in sugar or high in refined carbohydrates. Therefore, I do not recommend to try to gain weight by eating high amounts of refined grains or high-sugar dessert.

Instead of eating a lot of carbs, try eating healthy fats that will keep your glucose levels in check. Eating healthy fats will help you gain weight while preventing cardiovascular diseases. Technically speaking, fats provide more energy compared to both carbs and even alcohol. People with malnourishment suffer from lack of appetite, and this is why they eat less food than healthy people. Hence, it is ideal that you eat smaller meals throughout the day because it will help you get more calories in total.

I have made a list of meals for diabetic patients who wants to gain weight by increasing their calorie intake. You will find it here below. I have divided these meals into two groups. One has meals with 300 kcal, and others have meals with 400 kcal.

11 Ways to Gain Weight If You Have Diabetes

How diabetes can affect your weight

Although diabetes is often associated with being overweight, especially type 2 diabetes, it’s a myth that everyone with diabetes has a high body mass index (BMI). Some people have trouble gaining weight.

In fact, unexplained or unintentional weight loss can be a symptom of undiagnosed diabetes.

Issues with weight management center around insulin, a hormone produced by your pancreas. People with diabetes are unable to use or produce enough insulin to transport excess sugar out of their blood and into their cells, where it can be used as energy.

This can cause your body to burn its existing fat stores and muscle tissue in order to supply your cells with energy.

If your sugar levels are constantly in flux, your body will continue to chip away at its fat stores, resulting in weight loss.

What you can do

Diabetes food plans are often geared toward helping people lose, rather than gain, weight. This can make it harder to figure out how to gain weight in a healthy way.

Before trying the tips below, talk with your doctor or dietician. They can help you set the right diet and

1. Start with an app

There are many apps available to help you manage your diabetes and make the right food choices. Look for apps that help you track blood sugar and BMI.

Some options include:

  • GlucOracle. This glucose forecasting app uses crowdsourcing to analyze the estimated amount of carbohydrates, protein, fat, calories, and fiber in each meal. GlucOracle also predicts what your glucose level will be after eating.
  • OneDrop. This app is a one-stop shop for managing diabetes, blood pressure, weight, and heart health. You can use OneDrop for data tracking, health trends and predictions, health coaching, and health content.

If these don’t appeal to you, we’ve also rounded up the best diabetes management and calorie counter apps of the year.

2. Determine your ideal weight

It’s important to know what your current weight is and establish how much weight you want to gain overall. Setting weekly gain goals can help you chart your progress.

You should also know what the appropriate BMI is for your frame and height. Plugging your height and weight into a BMI calculatorTrusted Source can help you get an idea of where your weight should be.

Your doctor or dietitian can provide you with more specific information about your ideal weight. They can also help you determine what your daily caloric intake should be.

3. Eat six small meals a day instead of three bigger meals

The only way to gain weight is to increase your calorie consumption. The trick is to eat healthy food every 3 hours or so, before your body starts burning its fat stores for energy.

Getting used to eating this way takes a bit of practice, as well as planning. It doesn’t mean giving up dinner with the family or not meeting friends for lunch. But it does mean keeping an eye on what you eat, so your intake is as nutrient- and calorie-dense as possible.

Planning out your meals for the week can help. Your meals should be made up of:

  • lean protein
  • mono and polyunsaturated fats
  • whole grains
  • fruits
  • vegetables

Try to drink fluids an hour or more before your meals or shortly after you finish eating, rather than during meals. This will stop you from filling up on fluids.

Sample meal plan

  • Breakfast: scrambled eggs with turkey bacon and whole grain toast, drizzled with olive oil
  • Snack: cheddar cheese, almonds, and an apple
  • Lunch: turkey sandwich on whole grain bread, plus an avocado salad, topped with seeds and low-sugar dressing
  • Snack: low-sugar Greek yogurt with walnuts and dried cranberries
  • Dinner: grilled salmon with quinoa, and broccoli with cheese sauce
  • Snack: all-natural peanut butter spread on whole grain crackers

4. Get more healthful carbs throughout the day

Eating carbohydrates low on the glycemic indexTrusted Source is important for maintaining stable blood sugar levels. Folding healthy carbs into your “six meals per day” plan may help you gain weight, but it’s important to keep an eye on your glucose levels.

Adding a protein or fat each time you eat a carb may help increase caloric consumption without causing your sugar levels to spike.

Examples of healthy carbs include:

  • whole grains
  • vegetables
  • berries
  • nuts
  • legumes
  • seeds

Some options include:

  • avocado
  • olive oil
  • canola oil
  • nuts
  • seeds
  • fatty fish, like salmon and mackerel

6. Get more dietary protein

Protein is necessary for maintaining muscle mass. Good sources include:

  • fish
  • chicken
  • beans
  • soy
  • eggs

Talk with your doctor about the appropriate serving size of protein for you based on your kidney function and weight gain goal. For example, if you currently eat 3 to 4 ounces of protein per day, you may need to kick it up to seven ounces.


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7. Avoid low calorie foods and beverages

In order to gain weight, you have to eat at least 500 additional calories per day. Opting for calorie-dense foods will help you meet that goal more easily.

But if you just can’t pass up low-cal faves like celery and lettuce, there are a few ways to boost their calorie count.

If you love the crunch of celery, try putting it in chicken salad. You can also fill a stalk with cream cheese or almond butter instead of eating it plain.

Can’t give up lettuce? You don’t have to. Just sprinkle on some cheese, seeds, and avocado slices, or enjoy blue cheese dressing on top.

8. Avoid low fat foods and beverages

You can spice up low-cal foods, but low fat or no-fat foods are always a hard no. Processed foods often swap fat for sugar, which is lacking in nutritional value.

Common culprits include low fat cookies, crackers, yogurt, and frozen entrees.

9. Supplement wisely

Supplements may help with weight gain, especially if you lack the appetite to take in enough calories. Look for supplements designed to help build muscle mass, like casein or whey protein powder.

Check with your doctor before starting any supplement, and always follow the directions on the label.

10. Amp up your workout with resistance training

Resistance training with weights and machines can help add lean muscle, as well as increase your appetite. You can also try aquatic resistance training or work with medicine balls.

Upping your workout to include weights doesn’t mean you have to forgo aerobic activity, though. Just be aware that aerobics burns more calories, and be sure to compensate with your diet.

11. Track your progress with a weekly weigh-in

The only way to know you’re gaining weight is to weigh yourself. A weekly weigh-in can track your progress and help you modify your current eating routine as needed.

If you’re taking in enough calories, you should start to see an increase of about 1 pound in 1 week’s time. Target a 1- to 2-pound weekly increase until you reach your goal weight.

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