Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
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.
Photo by Freepik
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.
Photo by BodyViva
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.
Photo by Unsplash
Eat smaller, frequent meals throughout the day to prevent overwhelming your digestive system and maintain consistent energy levels.
Photo by Freepik
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.
Photo by Freepik
Incorporate strength training exercises into your routine to build muscle mass, which contributes to healthy weight gain.
Photo by Freepik
Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil, to increase calorie intake without compromising nutrition.
Photo by Freepik
Opt for nutrient-dense snacks like yoghurt, nut butter, or trail mix to boost your calorie intake in between meals.
Photo by Freepik
Drinking water is important, but excessive consumption before or during meals can fill you up. Stay hydrated but prioritize calorie-rich foods.
Photo by Freepik
Avoid foods and beverages high in sugar and refined carbohydrates, as they can lead to unhealthy weight gain and have negative health effects.
Photo by Holistic Bodyworks
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.
Photo by Freepik
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.
Photo by Unsplash