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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Looking to gain weight in a healthy way? Finding the right diet is key! This guide will help you understand the best foods and strategies to support your weight gain journey.
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Before starting, set clear and achievable weight gain goals. Aim for 0.5-1 kg per week to avoid unhealthy fat gain and focus on muscle development.
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To gain weight, you need to consume more calories than you burn. Start by increasing your daily intake by 300-500 calories to promote gradual, healthy weight gain.
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Protein is essential for building muscle. Include lean meats, eggs, dairy, legumes, and nuts to ensure your body gets the fuel it needs for muscle growth.
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Incorporate healthy fats like avocados, nuts, seeds, and olive oil into your meals. These are calorie-dense and provide essential nutrients for weight gain.
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Carbs are your body's main energy source. Include complex carbs like oats, apotatoes, whole grains, and quinoa to fuel your workouts and help gain mass.
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Instead of three large meals, aim for 5-6 smaller meals throughout the day. This keeps your metabolism active and ensures constant fuel for muscle growth.
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While water is vital, add smoothies, milk, or protein shakes to your routine. Liquid calories are easy to consume and can quickly boost your intake without heavy meals.
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Gaining weight the right way is a combination of eating smart, staying consistent, and focusing on muscle. Find the balance that works for you and enjoy the journey to a healthier, stronger self!
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