Gaining weight can be just as challenging as losing weight, especially if you're underweight. However, it is possible to gain weight in a healthy way by eating a balanced diet and making some lifestyle changes.
Here are some tips on how to gain weight in a healthy way:
Eat more calories than you burn. This is the most important factor in gaining weight. You can use a calorie calculator to determine how many calories you need to eat each day to gain weight.
Eat smaller meals more often. This will help you to eat more calories without feeling too full.
Choose healthy, nutrient-rich foods. Avoid processed foods, sugary drinks, and unhealthy fats. Instead, focus on eating plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.
Add healthy snacks to your diet. Snacks are a great way to boost your calorie intake without having to eat large meals. Good snack options include nuts, seeds, yogurt, hard-boiled eggs, and fruit.
Drink high-calorie beverages. This is a good way to increase your calorie intake without having to eat more food. Good options include milk, smoothies, and shakes.
Strength train. Strength training helps to build muscle, which can help you to gain weight. Aim for at least two strength training sessions per week.
Here are some examples of healthy, high-calorie foods that you can include in your diet:
Fruits: Bananas, avocados, mangoes, dried fruits.
Vegetables: Potatoes, sweet potatoes, corn, peas, lentils.
Whole grains: Brown rice, quinoa, oats, whole-wheat bread and pasta.
Lean protein: Chicken, fish, tofu, tempeh, beans, lentils.
Healthy fats: Nuts, seeds, nut butters, olive oil, avocado oil
