Gaining weight by indulging in fried foods, sweets, and high-calorie snacks may seem easy, but it comes with potential health risks.
So, how can you gain weight in a healthy way? Here are four tips for effective weight gain:
1. Increase Caloric Intake
To gain weight healthily, aim to consume 300-500 more calories than your daily energy needs. For example, if you require 1,500 calories per day, increase your intake to 1,800-2,000 calories per day.
It’s essential to divide your meals into 5-6 smaller portions throughout the day, with three main meals and 2-3 snacks. Choose healthy snack options such as milk, yogurt, avocados, dried fruits, bananas, and mangoes for added calories.
2. Incorporate Protein-Rich Foods
Protein is crucial for weight management, whether you’re trying to lose or gain weight. If your diet lacks protein, excess calories will convert into fat.
Therefore, prioritize eating protein and carbohydrates first in each meal, as they are the most energy-dense food groups. Eating vegetables later in the meal can help avoid early satiety from fiber, ensuring you consume enough protein and carbs.
Great sources of protein include meat, fish, eggs, seafood, beans, tofu, dairy products, almonds, chia seeds, and cashews.
3. Increase Carbohydrate Intake
Carbohydrates are the body’s primary energy source. To gain weight, focus on eating more carbohydrate-rich foods such as rice, bread, cereals, oats, pasta, potatoes, and fruits. These foods provide the necessary fuel for your body’s activities and help boost overall caloric intake.
4. Get Enough Sleep
Sleep plays a vital role in body recovery and the delivery of essential nutrients to organs. During sleep, hormones like adrenaline, dopamine, serotonin, and melatonin are produced at their peak, which aids in muscle growth and overall well-being.
