bowl of Sago

Weight is a touchy subject. It is a social and healthy issue that affects people on a personal level. Very few people can claim that weight has never been something they’ve had to deal with, even if only mentally.

It has become an entire industry; with weight loss and weight gain regimes, diets, workouts, surgeries, Apps, etc.

The loudest weight-related topics have mostly been geared towards weight loss, but the flip side is equally real; many people want to know how to gain weight healthily.

You can begin to gain weight by starting with simple, basic eating habits, like including the calorie-rich Sago in your diet.

Sago and other calorie-dense foods help with weight gain because they supply carbohydrates, which cause your insulin levels to spike, making you feel hungry often.

This means you will eat more, and eventually gain weight. Be careful when you are hungry not to fill up on junk.

The trick to gaining healthy weight is focusing on the quality of the food you eat, even as you watch the quantities.  

What is Sago?

tapioca pearls

Sago, also known by the names sabudana and tapioca pearls, is harvested from the core of specific palm tree varieties and the roots of some plants like cassava.

In its unprocessed form, it is a starchy substance that isn’t particularly edible. Once processed, it looks like pearls.

Essentially, it is a carbohydrate, just like bread, pasta, rice, or potatoes, in powdery form. When put in water, it melts and settles below the container.  

In New Guinea, where it goes by the names Rabia or sagu, it is a staple incorporated into many other dishes like puddings, curries, stews, and meat dishes.

Surprisingly, sago is also used to make bubble tea, which is a popular drink in Asian countries. 

Why Do People Want to gain Weight?

This sounds like a trick question considering how many people are rummaging through different resources trying to find ways to lose weight. Keeping a lean healthy weight and avoiding obesity is advisable, but there are instances where weight gain is necessary. Here is why one may want to gain weight: 

  • If you have been unwell and the illness causes you to lose weight spontaneously. Many times, a lengthy hospitalization causes weight loss because of different physical and psychological factors. 

  • If you have been advised to do so by your doctor. Some people are generally underweight, and it doesn’t interfere with their day-to-day life. A doctor may, however, advise one to gain weight to prevent the below healthy weight from turning into a problem later on.

  • If you are a professional athlete and need to build muscle and strength for enhanced performance. 

  • If you have unintentionally lost weight and there are no medical reasons or underlying issues. 

  • If you are pregnant, you need to gain a percentage of your current weight by increasing your intake of healthy foods and supplements to enhance your capacity to grow a healthy fetus and sustain breastfeeding thereafter. 

What Other High-Carb Foods Can Help with Weight Gain?

Whole fat milk

For many people, gaining weight or muscle is just as difficult as losing weight for others. Among other things, making changes to your diet can make a difference in your quest, since food is an integral part of the weight subject. Here are some healthy foods you can incorporate to get you going.

  • Whole fat milk because it contains a great balance of fats, calcium, proteins (both whey and casein), carbs, and particular vitamins and minerals. 

  • Rice because it is calorie-rich. If you find it boring, create a tasty extravaganza by stir-frying it with eggs, nuts such as cashews, broccoli, peas, carrots, and a little soy sauce. 

  • Smoothies like banana and cashew, vanilla berry, oatmeal, and fruit. The possibilities are endless. Smoothies are your chance to make your weight gain journey creative. Incorporate healthy foods that you would otherwise not eat on your own because of taste preferences. 

  • Avocados because they are easy to incorporate into your diet and are one of the richest whole fruits in terms of calories. Just one average-sized avocado contains 320 calories, 30 grams of fat, and 16 grams of fiber. Add it to your salads, smoothie, or make a sandwich. 

  • Oats

  • Dark chocolate because it is high in fats and calories. Having dark chocolate in moderation as a snack or incorporating it in your milk as a drink will pack you with healthy nutrition for gaining weight. 

  • Cheese. Similar to dark chocolate, cheese is a healthy nutrient-dense food that is also versatile and can be incorporated into an array of dishes, from sandwiches to pasta. A small dice-sized piece of cheese contains 115 calories and 8 grams of protein.

  • Eggs because they are one of the healthiest foods on the planet! They have got an extensive nutrient profile boasting healthy fats, proteins, and all 9 necessary essential amino acids. Eggs are rich in phosphorus, iron, selenium, vitamins A, B2, B5, and B12, and 113 mg of choline.

  • Yogurt because when it is full-fat, it packs almost 170 calories and 16 grams of protein, and that is before you add all your amazing toppings like fruit and nuts. 

  • Red meat, since it's one of the best muscle-building foods available to humans. Meat has leucine, an amino acid that assists in the synthesis of muscle proteins. The more fat the meat contains, the more calories your body gets. 

How Much Should I Weigh for my Height and Age?

Calculating BMI

We can’t all fit into one single ideal weight bracket. Different factors and variables are used to determine what a healthy weight looks like and feels like for every individual.

The most common variables used to determine healthy weight internationally are gender, age, height, and medical conditions. 

To get a rough idea of what your ideal weight range is, consider your profession, your health, and your Body Mass Index (BMI).

Your BMI will usually give you a good indication of ‘how far or close’ you are from your ideal or healthy weight. Let these simply be a guide. For absolutes, visit a physician or a nutritionist. 

Why is Maintaining a Healthy Weight Important?

Weight has been linked to the overall health of a person and the prevention of disease. Maintaining a healthy weight spectrum is beneficial for several reasons:

  1. Energy levels. Being either too fat or too thin can affect your energy levels. In both extremes, the body is unable to operate at optimum capacity and you are likely to suffer from lethargy. A healthy weight can boost your energy levels. 

  2. Disease prevention. Weight together with lifestyle and other dispositions can affect your risk of certain diseases such as diabetes type 2, hypertension, bone issues, and cardiovascular diseases. Maintaining a healthy weight can reduce your risk. 

  3. Quality of life. Being our best selves includes how we feel, the work we do, our relationships, and even our weight, which can affect the quality of our lives. The best quality of life comes from prioritizing and working on all the things we consider important. Ideal weight contributes greatly to one’s well-being and health. 

  4. Social Issues. Weight affects us socially, mentally, and emotionally. It is not only a physical issue. In many cases, people who are obese have complained of social isolation and victimization. To reduce your chances of experiencing the negative dynamics of weight, keep it in a healthy place.

  5. Better sleep. Obesity can interfere with sleep as it obstructs the airwaves. This results in sleep apnea and snoring. Sleep is an underrated part of healthy living since it contributes significantly to our well-being. The mantra, better weight, better sleep, makes a lot of sense. 

Tips on Gaining Muscle the Healthy Way

gaining muscle with nutrient rich foods

Give Yourself a Reality Check

Perhaps you have forgotten all about how important genetics are to the weight conversation, huh? Well, your genes say a lot about how you look and your body size.

Take a look at your family, both nuclear and extended. You are likely to notice precedence. It is extremely difficult to break out of one’s genetic limitations.

It is harder to gain weight if you are a naturally lean person. 

Stay Away from Gimmicks

There are countless programs marketed as instant weight-loss products, and there are equally as many that are being advertised to people looking to gain muscle, bone mass, or weight.

Here’s the rule; if it sounds too good to be true, it is. Skip all those unnecessary costs and instead invest in good, healthy organic food.

Quality Over Quantity

If you are trying to gain weight, empty calories, no matter how much of them you ingest, are not in your favor.

The trick to gaining healthy weight is always to go for nutrient-rich foods as much as you can.

Leave out the carbonated sodas, candies, chips, and over-processed items. Check the labels! This cannot be over-emphasized. 

I Have a Small Appetite. Can I Gain Weight?

Yes! You can gain weight even with a poor appetite. Increase your food intake by having small meals more often throughout the day; up to 6 times.

Remember not to drink fluids at the same time as your meals as this can make you feel fuller quicker, or before you finish your meal. 

You can also try to incorporate calorie-dense foods into your meal. Foods like cheese grated onto your plate or a single boiled egg cut up and sprinkled on your meal can greatly boost your calorie intake.

These are small additions, but because of their nutrient profile, they make a huge difference. Garnish your food with healthy fats and oils such as olive oil or sunflower seeds, or a handful of cashews. 

Finally, make small adjustments to the foods you prepare on a daily basis. For instance, stop making your oatmeal with water and instead use whole milk.

Change your beverage list and instead do smoothies and soups. If you can’t figure it out, go on and schedule an appointment with a registered dietitian, who will help you come up with a suitable food plan.  

‌‌‌‌Proven Ways To Manage Your Weight

  • Eat a well-balanced diet. This will go a long way in keeping both your metabolism, weight, and nutrition requirements at an ideal space. 

  • Hydrate adequately. Without enough water, your metabolism will slow down, food won’t be digested, and you risk getting constipated and bloated. 

  • Prioritize rest and enough sleep. Sleep helps in regulating your blood sugars and maintaining the delicate balance of your hunger hormones.

  • Eating food helps you get full quicker. Not all foods fill you the same way. Focus on foods that are high in protein, fiber, and water. 

  • Plan your meals. This can be daunting in the beginning, but the more you do it, the easier it gets. 


Achieving and maintaining your ideal weight is not a simple process. It involves dietary changes, prioritizing rest, learning to manage stress, and sometimes getting professional help.

The beauty of all this is that it can be done, and it begins with little yet significant things such as adding sago to your diet every so often!