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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Gaining weight the healthy way may take some time , but it can boost your energy, strength and overall health. Let’s learn more about it.
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You may need to eat 300-500 extra calories daily for slow gain, or 700-1000 for faster results, depending on your body.
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Eating smaller meals more frequently may help you take in more calories without feeling too full, supporting steady weight gain.
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Protein may help you build muscle, not just fat. Aim for about 1.5-2.2 g per kg of body weight daily.
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Whole grains, nuts, dairy, lean proteins, meat or legumes might support healthy weight gain when paired with strength exercises.
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Boost calories by adding cheese, nut butter , seeds, or olive oil to meals. These may help you eat more without feeling stuffed.
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Lifting weights or resistance training might signal your body to build muscle, making your weight gain stronger and healthier, not just extra fat.
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Protein, creatine or mass gainers might make it easier to hit your calorie and protein targets, if appetite is low.
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Consistency is key. Gaining weight may take weeks or months. So, stay consistent, track your progress and adjust portions until you reach your healthy weight goal.
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