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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


Effective Tips for a Healthy Weight Gain

While many individuals focus on weight loss, there are also those who aim to achieve a healthy weight gain. Gaining weight in a balanced and nourishing manner is essential for those who are underweight, recovering from an illness, or striving to build muscle mass. However, it's crucial to pursue weight gain in a way that promotes overall health and well-being. 


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To gain weight, you must consume more calories than your body burns in a day. Calculate your daily caloric needs and aim for a surplus. 

1. Caloric Surplus 

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Focus on a well-balanced diet that includes a variety of nutrient-dense foods, such as lean proteins, whole grains, healthy fats, fruits, and vegetables. 

2. Balanced Diet 

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Eat smaller, frequent meals throughout the day to prevent overwhelming your digestive system and maintain consistent energy levels. 

3. Frequent Meals 

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Ensure you consume an adequate amount of protein to support muscle growth and repair. Sources include lean meats, dairy, and plant-based options like beans and tofu. 

4. Protein Intake  

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Incorporate strength training exercises into your routine to build muscle mass, which contributes to healthy weight gain. 

5. Strength Training 

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Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil, to increase calorie intake without compromising nutrition. 

6. Healthy Fats 

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Opt for nutrient-dense snacks like yoghurt, nut butter, or trail mix to boost your calorie intake in between meals. 

7. Nutrient-Dense Snacks 

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Drinking water is important, but excessive consumption before or during meals can fill you up. Stay hydrated but prioritize calorie-rich foods. 

8. Stay Hydrated 

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Avoid foods and beverages high in sugar and refined carbohydrates, as they can lead to unhealthy weight gain and have negative health effects. 

9. Limit Empty Calories 

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If you find it challenging to gain weight or have specific dietary concerns, consider seeking guidance from a registered dietitian who can create a personalized plan. 

10. Consult a Dietitian  

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Achieving a healthy weight gain is a goal that requires a thoughtful and comprehensive approach. By focusing on a caloric surplus, balanced nutrition, strength training, and nutrient-dense choices, you can promote muscle growth and overall well-being. It's essential to maintain a patient and consistent approach to your journey, as healthy weight gain takes time.  


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