How to Gain Healthy Weight?

Proteins from plants and animals, healthy oils, fats, carbs, and full-fat dairy products are often the best foods to eat and gain weight. But what you eat depends on your weight and health goals. To gain weight, it's best to eat healthy meals that are also high in calories. You also need to find and deal with the cause of your weight gain.

There are several ways to define an individual as being overweight. Because of his size, a person with a body mass index (BMI) of less than 18.5 is considered overweight. It could also mean a body mass index 15-20% lower than usual for a person of the same age.

You might not be in your ideal weight range for many reasons. An excellent example of this is getting better after being sick or slowing down as time goes by. Also, many athletes try to put on muscle instead of fat.

It's easy to gain weight. Thanks to the various supplements and meals available. Select food with high calories that provides the energy you need and boosts muscle strength, without fats that could harm your body, instead of trying to eat vast quantities of sweet or fatty food items. Combining regular, healthy exercise with a diet rich in calories is ideal for losing weight safely. Make sure you remain hydrated, cut out unhealthy snacks between meals, and consume only healthy foods for your health.

Follow These ten Rules to Build up Your Muscle Mass and Gain Weight.

  • Don't take a Break Between Meals − If you want to lose weight, it's best to eat three healthy meals daily. "Your metabolism slows down if you don't eat for too long, which is also bad for your health." You can eat more calories and keep from losing muscle if you eat every couple of hours.

  • Think about Using Different Kinds of Food − Consider including foods from at least three food groups in your meals and snacks. When it comes to food, that's easy to do. You should eat fish or meat, grain, and fruit every day. But it's best to eat at least three different things at each meal to get a wide range of nutrients that help your muscles grow. Some high-calorie foods that can help you gain weight are yogurt with peanut butter and fruit on crackers. Trail mix is an excellent snack, providing just all you desire.

  • Pick Foods With a lot of Calories − Most of the time, eating meals with a lot of calories makes you gain fat. In the same amount, fats usually have more than twice as many calories as carbs or proteins. Nuts, vegetable oils, and unsaturated oils in seeds, olives, avocados, and other foods are good for your health. Saturated fats should be avoided, and coconut and palm oil should not be used for cooking. Nuts, seeds, and nut butter like almond butter and peanut butter are all good ways to get more calories and weight.

  • Ensure you're Getting Enough Fluids − Pure fruit juices or smoothies can give you calories, minerals, vitamins, and more, all in one glass. Low-fat milk or yogurt can be mixed with strawberries, peanut butter, or bananas. Mix a few spoons of protein powder or plain whey to add calories and protein. Even if you want to lose weight, you shouldn't just use protein powders to make smoothies or shakes because they can contain many artificial ingredients.

  • Eat a Healthy Meal Before Bed − Enjoy a simple meal or a late dinner while watching TV. Our bodies become more alert when it's dark. The cells are fixing, rebuilding, and fixing again. If you eat late or have snacks right before bed, you give your body permission to use the calories you've stored during the day.

  • Make sure you get Enough Sleep − Your body needs time to build muscles and store healthy fats instead of immediately turning the calories you eat into fats.

  • Use your Time to Move Around − Resistance training is the best way to build muscles because it helps to build muscle tissue and helps you keep a healthy weight. At least two strength-training exercises must be done for each muscle group. Like any other muscle in your body, the heart needs to be worked out. If you're overweight, you'll be able to build more muscles, and your heart has to pump blood and oxygen to them. Be sure to complete cardio exercises like biking, jogging, and swimming.

  • Get Crazy about Protein − A person weighing 125 pounds needs about 94 grams of protein every day, which is 1.5 grams per kilogram. Make sure that every meal has some protein in it. Some protein-rich, healthy foods that help you lose weight are lean meats, seeds, and nuts. Dairy products with low fat, like cottage cheese, are also good examples. Protein is more quickly turned into muscle mass, in particular. It is a must if you want to put on muscle mass.

  • Carbohydrates can help you Gain Weight − Carbohydrates are helpful in gaining weight, so don't be afraid of them. If you want to gain weight, you must eat enough carbs so that your body can use the protein. Carbohydrates, also called starch, are an easy way to get energy used to build or repair muscles. Carbohydrates are essential for building muscle, and foods like pumpernickel pieces of bread, beans, lentils, multigrain, rye, couscous, and sweet potatoes are all great sources.

  • Write down what you Eat in a Notebook − This will help you gain weight if that's what you want to do. People who need to gain weight tend to eat more than they need to. Make sure to write down what you eat and drink. If you've been keeping a food journal but not gaining weight, you could look at what you can do to add more calories.


If you want healthy weight gain, you must eat meals and give your body the necessary nutrients. You can't gain weight in one day, but a varied diet can help speed up the process. Before making significant changes to your diet, it's best to talk to a doctor or dietitian to set realistic and practical goals. Everyone has a different way of dealing with losing weight.

Updated on: 14-Feb-2023


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