Now a days everyone is behind weight loss programs. But at the same time there are many people struggling with weight loss. Weight loss can result from a decrease in body fluid, muscle mass, or fat. Other causes of weight loss include, but are not limited to, cancer, viral infection (such as CMV or HIV), gastroenteritis, parasite infection, depression, bowel diseases, and overactive thyroid. If the secondary causes are ruled out you can try following steps for weight gain. 1.Eat lot of proteins. Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat. If you're trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 - 2.2 grams of protein per kilogram. High protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet. 2.Eat at least 3 meals per day and make sure to eat plenty of fat and carb 3.Eat lot of energy dense food. Add lot of spices, condiments and sauces sothat the food becomes tasty and you can take more of it. Energy dense foods are Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc. Dried fruit: Raisins, dates, prunes and others. High-fat dairy: Whole milk, full-fat yogurt, cheese, cream. Fats and Oils: Extra virgin olive oil and avocado oil. Grains: Whole grains like oats and brown rice. Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts. Tubers: Potatoes, sweet potatoes and yams. Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes. 4.Lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat. 5.Squeeze in an additional meal or snack whenever you can, such as before bed. 6.Use large plates if you are trying to get in more calories, 7.Good sleep. Sleep is very important for muscle growth. 8.If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last. 9.Don't smoke. Smokers usually experience weight loss. Quitting smoking can lead to weight gain. 10. Drink milk and weight gainer shakes which are rich in proteins, carbs and calories. 11. Don't drink water before meals or along with meals as it can reduce food consumption. 12. You can also try supplements like Creatin Monohydrate. Simply consume 3–5 grams per day. However, it may take three to four weeks to maximize muscle stores. Better to consult a Naturopathic physician before starting any supplements for weight gain.