Weight loss weight loss weight loss!
People all over the world are revolving around weight loss!
But you… being different from all, you want to gain weight.
There are both healthy and unhealthy ways, natural and rapid ways to gain weight. But we must choose the healthy alternative because you should be sustained in the long run.
As a few people find it challenging to lose weight, are you finding it challenging to gain weight? So the best strategic approach is required for you to gain weight healthily. In this blog, we will provide you with all the healthy ways to gain weight sustainably and naturally.
Understanding Healthy Weight Gain
As the name itself is healthy weight gain, it focuses on building muscle mass and increasing body fat with a balanced approach. In this weight gain program, the primary goal would be to lose around 0.5 to 1 pound in a week which is reported to be healthy and sustainable without leading to any side effects associated with rapid weight gain.
You can understand your body weight through BMI:
BMI is below 18.5 - You are underweight
BMI ranging from 18.5 – 24.9 -You are healthy or normal
BMI in between 25 – 29.9 - You are overweight
BMI above 30 - You are obese
BMI= Body Mass Index BMI=BMI=weight (kg)➗ height (m)2
So this healthy weight will be achieved by the incorporation of caloric surplus which is where the intake of calories exceeds the amount of calories burned in the body. And these calories should come from the nutrient-dense foods of your diet.
Key Principles of a Weight Gain Diet
Caloric Surplus
As mentioned earlier you need to create a caloric surplus which means consuming foods with more calories than your body is burning. So how many calories per day should you consume more? Your caloric surplus should be 300-500 calories in a day.
This could be the healthiest way to promote weight gain. Also, you can include foods high in healthy fats and carbohydrates because they provide you with excess calories without being full.
Nutrient-Dense Foods
The next thing you need to do while following a weight gain diet is to focus on nutrient-dense foods because they contain all the essential nutrients such as vitamins, minerals, antioxidants, fiber, etc. But make sure you avoid empty calories because they provide no benefit rather you can prioritize whole foods by avoiding those unhealthy processed foods.
Regular Meals
Majority of the people have the habit of skipping meals which can lead to health complications but while planning for a weight gain program you need to ensure that you intake multiple meals throughout the day along with snacks for a steady intake of calories. Also, regular balanced meals will help you maintain energy levels for the whole day by providing essential nutrients for muscle growth and repair. So, you can have three main meals and 2-3 snacks per day.
Top Foods for Healthy Weight Gain
Protein-Rich Foods
This is essential for anyone who wants to improve their overall health, and proteins are crucial for muscle growth and repair which is crucial for weight gain. So how much protein is essential for the weight gain program, aim for 1.6-2.2 grams of protein per kilogram of your body weight. Here are the key protein sources for your diet:
| Red meat such as beef and pork is one of the rich sources of protein iron which is highly essential for muscle growth and to provide energy. Also, you can include chicken and turkey as a protein source. Fatty fish like salmon and mackerel provide protein and omega-3 fatty acids, which are beneficial for heart health. Along with these, you can include eggs that is a complete protein source enriched with all the essential vitamins and minerals. For completely vegetarian people they can have plant-based protein sources such as legumes and pulses in the form of beans, lentils, and chickpeas. |
A study published in the Journal of the International Society of Sports Nutrition suggests that individuals aiming for weight gain should consume 1.6-2.2 grams of protein per kilogram of body weight. High-protein diets support muscle growth and repair, which is critical for healthy weight gain.
Healthy Carbohydrates
And then now carbs should be included in your diet for your weight gain program as they are the primary source of energy and help to sustain the whole day while you do workouts and your activities.
| Now what are the sources of these healthy carbohydrates, they are Whole grains such as brown rice, quinoa, and oats are rich in fiber, vitamins, and minerals. Next, you can include starchy vegetables such as potatoes, sweet potatoes, and corn are high in calories and contain essential nutrients. Also, you can include fresh fruits such as bananas, mangoes, and avocados are calorie-dense essential vitamins and minerals, and are best suited for your weight gain program. |
Healthy Fats
Not the unhealthy fats found in your junk foods and fried foods include the healthy fats as they are a dense source of calories and they play a crucial role in hormone production and promoting overall health.
| Do not have an idea regarding healthy fats? No worries we are here to help you out so you can include healthy fats in the form of nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds and then nut butter such as peanut butter, almond butter, and other nut butter are high in calories which can best help you to gain weight. Also, oils such as olive oil, coconut oil, and avocado oil are healthy fats to use in cooking and salads. You can also include dairy products such as whole milk, cheese, and yogurt provide calcium and protein which can contribute to a healthy weight gain process. |
Nutrient-Dense Snacks
As mentioned earlier you need to choose nutrient-dense snacks by avoiding those empty calories found in processed foods so include high-calorie, nutrient-dense snacks between meals to boost your calorie intake and gain weight.
A study in the European Journal of Clinical Nutrition highlights the importance of nutrient-dense foods. Foods rich in vitamins, minerals, and antioxidants support overall health while promoting weight gain. These include whole grains, lean proteins, healthy fats, and fruits and vegetables.
| Now coming to nutrient-dense snacks can be smoothies made by blending fruits, vegetables, protein powder, and nut butter they can be the best option as a calorie-dense drink. Then you can combine nuts, dried fruits, and dark chocolate for a perfect snacking option. Also, you can have protein bars with natural ingredients and high protein content. |
You can also read more on a healthy diet.
Conclusion
We’ve covered up all the necessary things for those who want to gain weight sustainably. Also, along with this, you can follow an exercise routine to gain weight and make sure consistency is important. You can gain weight through a combination of all those healthy approaches. You can consult with a dietitian who can help you with personalized guidance and diet plans accordingly as per your medical concerns.