How to Put on Healthy Weight: Getting Started

How to Put on Healthy Weight: Getting Started

How to gain weight?

1. Eat More Calories: Consume more calories than you burn to gain weight. To do this, you will need to increase your portion sizes at meals and snacks. A good rule of thumb is to increase your portion size by 10-20%.

2. Eat Protein With Every Meal: Protein is an important nutrient for gaining weight because it helps build and repair muscle. Try to include lean sources of protein such as lean meats, eggs, fish, nuts, and legumes with every meal.

3. Healthy Fats: Healthy fats are an important part of a weight gain diet. These include sources like nuts, avocados, olive oil, and nut butters. These foods are packed with calories and healthy fats, which are essential for supporting muscle growth and providing energy.

4. Healthy Carbs: Healthy carbs like oatmeal, brown rice, quinoa, and sweet potatoes are great for gaining weight. They are packed with fiber and nutrients that help support muscle growth.

5. Calorie-Dense Foods: Calorie-dense foods like dried fruit, nut butters, and dark chocolate are great for gaining weight. These foods are packed with calories and nutrients, and they can help you reach your calorie goals.

6. Eat Frequently: Eating frequently throughout the day is important for gaining weight. Aim to eat 3-4 meals and 2-3 snacks per day. This will help keep your metabolism running and ensure you are getting the calories and nutrients your body needs.

How to Add Calories to Your Diet for Weight Gain?

  • Eat more often throughout the day.
  • Choose nutrient-dense foods such as nuts, nut butter, and seeds.
  • Increase your portion sizes.
  • Add healthy fats to your diet such as olive oil, avocado, and coconut oil.
  • Drink your calories with smoothies and shakes.
  • Include high-calorie snacks such as dark chocolate, trail mix, and granola bars.
  • Consider adding dietary supplements.
  • Avoid overly processed foods.
  • Try adding calorie-dense condiments to your meals.
  • Focus on eating nutrient-rich plant-based foods.


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