Nutritional Guide for Weight Gain

Being underweight or thin can be due to an underlying problem or a very high metabolism or genetic constitution. Eating very low calories for a long period of time could also lead you to lose weight which may lead to various medical diseases.

The weight gain equation at the very basic level is very simple where in you consume more calories than you burn. However, eating more alone cannot be a solution to weight gain.

People consume various supplements and unhealthy food to gain weight fast without proper research. This may cause them more harm than they can even think of. Instead, eat healthy foods that build muscle and increase your strength and consult a healthcare professional who can help you with your needs.

Increasing the amount of healthy fat and protein in your diet is necessary when you’re trying to gain weight. However, avoid consuming unhealthy fats and junk foods in an effort to gain weight, such foods will only increase the burden on your stomach and may lead to diabetes, obesity and other metabolic problems in the future. It’s also a good idea to include regular (but not intense) exercise in your daily routine, this can help build your muscles.

Here are some healthy food options you should eat, if you are trying to gain weight:

1. Milk: Milk is a complete food as it is rich in all the nutrients required by our body. It contains high amounts of proteins, calcium, carbs, fats, minerals and vitamins. It is an excellent protein source that provides both casein and whey protein. It can help you add muscles to your body. Try incorporating two glasses of milk daily.

2. Rice: Rice is one of the most convenient and cost effective sources of carbohydrates which is essential for weight gain. Rice is also a calorie-rich food which means you can get carbs and calories in one go. One cup of rice provides around 200 calories, club your rice with various curries and vegetables which are high in protein. This is the easiest way to increase taste, calories and protein.

3. Nuts & Dry fruits: Consuming nuts & dry fruits is beneficial for increasing healthy weight. They contain various antioxidants, proteins, calories and micronutrients. A handful of nuts like almonds, walnuts and cashews along with a handful of dry fruits like figs, apricots, raisins and dates daily are a good option for healthy weight gain.

4. Homemade Protein Smoothies: Homemade smoothies are healthier than ready-made protein supplements, this could be a combination of milk / curd with fruits + dry fruits along with nuts and honey. The shake is most effective in building muscles if drunk immediately after a workout for better absorption. They are also rich in taste and aroma.

5. Fatty and oily fish: Fatty fish like salmon are rich in essential fatty acids and protein. These help in gaining weight and also increase your immunity. Omega-3 present in these fish is the best source which is important for weight gain.

6. Whole Eggs: Whole eggs are your dietitian’s best choice for weight gain because they are rich in protein, calcium, and healthy fats. These are muscle building foods that are easily available.

7. Healthy fats and oils: Healthy fats like nuts, seeds and healthy oils are good for weight gain. You can add these to your salad dressings, use them for tadkas and cooking depending on their smoking point.

There are many foods and supplements available that help you gain weight. But, instead of forcing yourself to eat too many sugary or fatty foods, choose high-calorie foods that provide energy and build muscle without all the unhealthy fats that will harm you. Build a regime of regular, age-appropriate exercise along with a healthy and calorie-dense diet is the best way to gain weight in a healthy way. Add 2 snacks per day between meals, make sure you always stay hydrated, and stick to your healthy, nutritious diet. You will need some persistence but gaining weight is not a sprint, it requires patience and the results will be worth the wait.