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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Gaining weight in a healthy manner requires a balanced approach, focusing on nutrient-dense foods and proper lifestyle choices. Here are tips and strategies to help you achieve your weight gain goals.
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To gain weight, consume more calories than you burn. Aim for a moderate calorie surplus by adding 300-500 extra calories per day through nutritious foods.
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Have multiple small meals throughout the day. Eating every 3-4 hours ensures a steady supply of calories and nutrients to support weight gain.
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Opt for foods high in nutrients and calories, such as nuts, seeds, avocados, and whole grains. These provide essential vitamins and minerals along with extra calories.
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Include protein-rich foods like lean meats, eggs, dairy, legumes, and tofu. Protein helps build muscle mass, which is essential for healthy weight gain.
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Add healthy fats from sources like olive oil, coconut oil, nuts, and avocados. Fats are calorie-dense and help increase your caloric intake efficiently.
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Include complex carbohydrates such as brown rice, quinoa, oats, and sweet potatoes. Carbs provide energy and help support overall weight gain.
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Drink caloric beverages like smoothies, milkshakes, and fruit juices. These provide extra calories and nutrients without filling you up too much.
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Incorporate strength training exercises into your routine. Lifting weights helps build muscle mass, contributing to healthy weight gain.
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Healthy weight gain is achievable through a balanced diet, regular exercise, and adequate rest. By following these tips and strategies, you can gain weight in a sustainable and healthful manner.
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