Gaining weight
🥗 1. Nutrition for Healthy Weight Gain
- Eat more calories than you burn → Aim for 300–500 extra calories daily (slow gain) or 700–1000 (faster gain).
- Protein-rich foods: Eggs, chicken, fish, paneer, milk, lentils, soybeans, nuts – support muscle growth.
- Carbohydrates: Rice, potatoes, oats, whole wheat bread, sweet potatoes – provide energy.
- Healthy fats: Peanut butter, avocados, olive oil, ghee, nuts, seeds – calorie dense.
- Snacking smart: Dry fruits, smoothies, banana with milk, cheese sandwiches.
- Liquid calories: Shakes & smoothies with milk, oats, peanut butter, fruits instead of just water.
🏋️ 2. Exercise to Gain Healthy Weight
- Strength training (3–4 days a week): Push-ups, squats, lunges, deadlifts, bench press.
- Avoid too much cardio (running, cycling), as it burns calories you need for gaining weight.
- Focus on progressive overload – gradually increase weight/reps in your workouts.
😴 3. Lifestyle & Habits
- Sleep 7–9 hours → muscles grow during rest.
- Eat 5–6 small meals daily instead of just 2–3 big meals.
- Don’t skip breakfast or dinner.
- Stay consistent for at least 2–3 months to see changes.
🥛 4. Sample Daily Diet Plan (for weight gain)
Morning: Milk + soaked almonds + banana
Breakfast: Oats with milk + peanut butter toast
Mid-morning snack: Fruit smoothie with dry fruits
Lunch: Rice/roti + dal + vegetables + chicken/fish/paneer
Evening snack: Boiled eggs/cheese sandwich + fruit
Dinner: Roti/rice + paneer/chicken curry + salad
Before bed: Warm milk with honey
Medical Note
- If you are eating well but still not gaining weight, it could be due to thyroid issues, high metabolism, or other health conditions → better to consult a doctor once.
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