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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Gaining healthy weight is a goal for individuals who may be underweight or looking to build muscle mass. By implementing strategies such as calorie surplus, balanced meals, strength training, and consistency, individuals can achieve gradual and sustainable weight gain while prioritizing their overall health.
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Consume more calories than your body burns to create a calorie surplus. Focus on nutrient-dense foods that provide energy and promote weight gain, such as whole grains, lean proteins, healthy fats, and fruits and vegetables.
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Include a mix of macronutrients in your meals. Ensure an adequate intake of protein to support muscle growth and repair, complex carbohydrates for energy, and healthy fats for calorie density. Opt for nutrient-rich foods rather than relying solely on high-calorie processed foods.
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Eat at regular intervals throughout the day, including balanced meals and snacks. Aim for three main meals and 2-3 snacks to provide a consistent supply of nutrients and calories.
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Incorporate calorie-dense foods into your meals and snacks. Examples include nuts, nut butter, avocados, dried fruits, whole-fat dairy products, and healthy oils. These foods can add extra calories without excessive volume.
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Engage in regular strength training exercises to promote muscle growth. Focus on compound exercises that target multiple muscle groups, and gradually increase the intensity and weight over time.
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Drink enough water throughout the day to stay hydrated and support overall health. Avoid filling up on beverages with no nutritional value, as they may reduce appetite for calorie-dense foods.
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Keep track of your calorie intake and monitor your weight regularly to assess progress. Adjust your calorie intake as needed to maintain a gradual and steady weight gain.
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Healthy weight gain takes time, so be patient and consistent with your efforts. Avoid resorting to unhealthy or extreme methods to gain weight quickly, as they can have negative effects on your overall health.
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Gaining healthy weight requires a combination of proper nutrition, regular exercise, and patience. By following a well-rounded approach and focusing on nourishing foods, individuals can achieve their weight gain goals in a sustainable and beneficial manner. In case of specific dietary needs, consult with a healthcare professional.
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