Gaining Weight on the Paleo Diet: A Simple Guide

The Paleo diet, recognized for its emphasis on whole, unprocessed foods, is often linked with weight loss. Interestingly, it's also shown to outperform other popular diets when it comes to improving markers of chronic disease.

However, if you're one of the 7% of American adults following the Paleo trend and are struggling to gain weight, you're not alone.

We're here to show you how you can achieve healthy weight gain while sticking to your true to Paleo principles.

Understanding Weight Gain on Paleo

At the core of gaining weight is a simple concept: calories in must exceed calories out. This means you need to consume more calories than your body burns throughout the day.

For those aiming to gain weight, a daily surplus of around 10-30% above your maintenance calorie level is a good starting point.

One of the challenges people face with the Paleo diet is its natural focus on whole, unprocessed foods, which are often lower in calories compared to processed foods.

There's more to gaining weight than just eating more. To get optimal, you must eat smart—ensuring you're choosing foods that are nutrient-dense and packed with the calories you need to hit your goals.

Why Healthy Weight Gain Matters

It’s important to focus on healthy weight gain rather than simply consuming empty calories. Nutrient-rich foods will not only help you reach your calorie goals but also provide your body with the essential vitamins and minerals it needs to thrive.

Although Paleo limits processed foods, grains, and dairy, it’s still possible to gain weight with the right strategy.

Strategies for Gaining Weight on Paleo

Now that we know weight gain requires a calorie surplus, let’s break down some actionable strategies to help you reach your goals while sticking to Paleo guidelines.

Increase Caloric Intake

To gain weight, you first need to calculate your daily calorie needs. There are several online tools that can help you determine your maintenance calories—the number of calories your body needs to stay at its current weight.

Once you have that number, aim to eat 10-30% more calories each day.

But how do you boost your calories without feeling stuffed? The trick is to focus on calorie-dense foods. Here are some ideas to pack more calories into your meals:

  • Nuts and seeds: Almonds, walnuts, sunflower seeds, and chia seeds are not only Paleo-friendly but also loaded with healthy fats and calories.

  • Avocados: One avocado can add nearly 250 calories to your meal.

  • Fatty cuts of meat: Opt for cuts like ribeye or pork belly over leaner meats.

  • Coconut: Coconut oil, coconut milk, and coconut butter are calorie-dense options that fit perfectly into the Paleo lifestyle.

  • Olives and olive oil: Drizzle olive oil over your salads or veggies for an easy calorie boost.

You can also add liquid calories to your diet. A smoothie made with fruits, coconut milk, and nut butter can be a simple and tasty way to add extra calories without making you feel overly full.

Prioritize Protein & Healthy Fats

Protein and healthy fats are essential for gaining weight—especially if you're aiming to build muscle alongside adding pounds. Protein helps repair and grow muscles, and fat provides the energy your body needs.

Aim to eat at least 0.8 grams of protein per pound of body weight each day. This will ensure you're getting enough to support muscle growth. Paleo-approved protein sources include:

  • Meat: Beef, chicken, lamb, and pork.

  • Fish: Salmon, mackerel, and other fatty fish.

  • Eggs: Whole eggs are a great source of both protein and healthy fats.

  • Nuts and seeds: In addition to being calorie-dense, these also offer a protein boost.

For fats, focus on healthy sources like olive oil, avocados, and nuts. These fats are calorie-dense and offer the kind of long-lasting energy that can help you meet your daily calorie needs without feeling bogged down by heavy meals.

Focus on Nutrient-Dense Carbs

Carbs are key to keeping your energy levels up, especially if you're active. While Paleo avoids grains and refined carbs, there are still plenty of nutrient-dense options to keep your energy levels high:

  • Sweet potatoes: A Paleo favorite, sweet potatoes provide healthy carbs and fiber.

  • Plantains: These starchy fruits are another great carb source for those following a Paleo diet.

  • Winter squash: Butternut squash and acorn squash are perfect for adding natural carbs to your meals.

  • Fruits: Bananas, berries, and apples can give you a sweet carb boost without straying from Paleo guidelines.

Some people on Paleo also find that they tolerate starchy vegetables better than grains. Experiment with different carb sources to see what works best for you and your body.

Additional Tips for Paleo Weight Gain

When aiming to gain weight on the Paleo diet, it's essential to keep in mind that patience and consistency are key.

As your body adjusts to the increased caloric intake and physical activity, focusing on small, sustainable changes can lead to lasting results without feeling overwhelmed.

Strength Training & Exercise

Gaining weight doesn’t just mean weighing more—it also involves building muscle mass. If you’re looking to gain healthy weight, pairing a strength-training routine with your diet is essential.

Bodyweight exercises like push-ups, squats, and pull-ups are all Paleo-friendly workouts that can help you gain strength without needing a gym membership.

CrossFit is another popular choice among Paleo enthusiasts due to its focus on functional movements and strength building.

Mindful Eating & Stress Management

Stress can negatively impact your ability to gain weight. High levels of stress lead to increased cortisol, a hormone that can cause your body to burn more calories and break down muscle tissue.

To counter this, practice mindful eating and stress-reduction techniques:

  • Meditation: Taking a few minutes each day to calm your mind can help reduce stress.

  • Yoga: Gentle yoga practices can support both your physical health and mental well-being.

By managing stress and being mindful of your eating habits, you’re more likely to see progress in your weight gain journey.

Track Progress & Adjust

It’s important to track your progress over time. Regularly weighing yourself and keeping track of your meals can help you identify areas where you might need to increase calories or tweak your approach.

Consider using a food-tracking app or simply jotting down what you eat each day in a journal.

Consider Adding Dairy (If Tolerated)

While dairy isn’t typically part of the Paleo diet, some people find they tolerate full-fat dairy like kefir or yogurt well.

If you’re not sensitive to dairy, adding it into your diet can be an easy way to increase your caloric intake while still focusing on nutrient-dense foods.

Sample Paleo Meal Plan for Weight Gain

To give you a clearer picture, here’s a sample meal plan designed for weight gain on the Paleo diet. This plan includes a breakdown of calories and macronutrients to help you understand how each meal contributes to your overall goals.

Breakfast: Sweet Potato and Avocado Hash with Eggs

  • Calories: ~700

  • Macros: 17g protein, 36g carbs, 35g fat
    This hearty breakfast includes eggs scrambled with avocado and served over a sweet potato hash. It’s a great mix of protein, carbs, and fats to start your day right.

Lunch: Grilled Chicken Salad with Olive Oil and Avocado

  • Calories: ~600

  • Macros: 7.5g protein, 6g carbs, 32g fat
    Grilled chicken paired with mixed greens, avocado, and a generous drizzle of olive oil provides a balanced, nutrient-packed meal.

Dinner: Salmon with Roasted Vegetables and Nuts

  • Calories: ~800

  • Macros: 23g protein, 17g carbs, 39g fat
    This dinner includes a salmon fillet, roasted veggies, and a handful of almonds or walnuts for added calories and healthy fats.

Snacks: Nut Butter and Dried Fruits

  • Calories: ~400

  • Macros: 10g protein, 30g carbs, 20g fat
    For snacks, consider having some dried fruit with almond butter to add a quick calorie boost between meals.

Conclusion

Gaining weight on the Paleo diet is entirely achievable when you focus on the right strategies.

By increasing your calorie intake with nutrient-dense foods, prioritizing protein and healthy fats, and incorporating strength training, you can hit your weight goals while maintaining your Paleo lifestyle.

Remember, it’s a process—stay consistent, track your progress, and make adjustments as needed. And of course, don’t hesitate to consult with a healthcare professional for personalized advice on your journey.