NewsPoint
Oct 4, 2023
To gain weight, you need to consume more calories than your body burns. Gradually increase your daily calorie intake by adding nutrient-dense foods like nuts, seeds, avocados, and healthy oils (olive oil, and coconut oil) to your meals.
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Protein is essential for muscle growth and repair. Include sources of lean protein such as chicken, turkey, fish, lean beef, tofu, beans, and lentils in your diet.
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Focus on nutrient-dense foods that provide essential vitamins and minerals. Opt for whole grains, fruits, vegetables, and dairy products for a balanced diet.
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Eat more frequently throughout the day to ensure a steady supply of calories and nutrients. Aim for three main meals and two to three snacks in between.
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Incorporate strength training exercises into your routine. This helps you build muscle mass, which contributes to healthy weight gain. Work with a fitness professional if needed.
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Choose high-calorie, nutritious snacks like Greek yogurt, nuts, seeds, cheese, and dried fruits. Avoid empty-calorie snacks like sugary sweets and chips.
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Healthy fats like those found in avocados, nuts, and seeds are calorie-dense and can help you gain weight. Use olive oil or coconut oil for cooking.
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While it's important to increase calorie intake, don't forget to stay hydrated. Water is essential for overall health, and it can help your body process the extra calories you're consuming.
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Gaining weight should be a gradual and healthy process. Consult with a healthcare professional or a registered dietitian to create a personalized plan that suits your specific needs and ensures you're gaining weight safely and sustainably.
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