Weight gain occurs from consuming more calories than the body burns, leading to increased body fat or muscle mass. Healthy weight gain involves eating more nutrient-dense, high-calorie foods like whole grains, nuts, proteins, and healthy fats, aiming for a gradual increase in calorie intake. Strength training is also important to build muscle, and consulting a healthcare professional is advisable for personalized guidance or concerns about rapid weight gain.
Increase Calorie Intake:
Gradually add 300-500 extra calories per day for slow, steady gain, or 700-1,000 for faster gain.
Eat More Frequently:
Have 5-6 smaller meals and snacks throughout the day to increase overall calorie consumption.
Drink Calories:
Incorporate high-calorie drinks like milkshakes, smoothies, or milk between meals.
Add Extras to Meals:
Enhance meals with calorie-rich additions like nuts, cheese, seeds, or peanut butter.
Perform Strength Training:
Engage in strength-training exercises to build muscle mass, which is a healthy way to gain weight.
FAQs on Weight Gaining
1. Why am I not gaining weight even after eating a lot?
You might not be eating enough calories or protein, or your metabolism is too fast. Track your daily intake and ensure a calorie surplus.
2. How many calories should I eat to gain weight?
Start by eating 300–500 calories more than your maintenance level per day. Adjust every 2–3 weeks based on progress.
3. What are the best foods for weight gain?
Go for high-calorie, nutrient-rich foods like eggs, oats, peanut butter, rice, chicken, milk, nuts, and healthy oils.
