Weight Gain Tips for Healthy Weight PART 1

1. High Calorie Food 

To gain weight healthily, eat foods like banana, avocados, full-fat milk., that are high in calories and full of nutrients.

A calorie-rich diet is necessary to gain the right amount of weight according to your body type. Therefore, besides high-calorie food, one needs to know the right high-calorie food to be consumed.

Some nutritious high-calorie food that you may include in your diet are homemade granola bars, Tofu, Avocados, Chickpeas, etc. 

2. Consume Healthy Carbs

A popular misconception is that carbs make you overweight. The truth is weight gain depends on the number of calories you intake.

So, you can add healthy carbs like bananas, potatoes, sweet potatoes, red or brown rice, whole grains, and fruits will help you gain weight healthily and safely.

Try to include good quality carbs in all your meals in some form or the other. A balanced meal is essential to receive nutrients that the body needs to function properly. 

3. Protein Rich Food 

Proteins are what make up our muscles. The absence of the recommended protein intake can make your efforts to gain weight futile.

Lack of protein in your diet can turn calories directly into fat and interfere in maintaining a healthy weight. Take at least 1.5-2 grams of protein per kg of your body weight to gain weight and build lean muscle mass.

Chicken breast, turkey, nuts, legumes, beans, fish, eggs, milk are excellent sources of lean proteins.