As the festive season approaches, we all want to look and feel our best. While many people focus on shedding pounds, people are looking to gain weight healthily and sustainably. Whether due to a fast metabolism, recovery from illness, or simply wanting to fill out your frame, gaining weight can be just as challenging as losing it. But worry no more! Here we have listed simple, natural and nutritious methods, by which you can increase your kilos without sacrificing your health. Let’s check!
1. Increase Caloric Intake with Nutrient-Dense Foods
To gain weight, you need to consume more calories than your body burns. However, this doesn’t mean loading up on junk food. Instead, focus on nutrient-dense foods that provide essential vitamins, minerals, and healthy fats. Incorporate foods rich in calories but also high in nutrients, such as:
– Nuts and nut butter: Almonds, cashews, and peanut butter are excellent sources of calories, healthy fats, and protein.
– Avocados: A nutrient-dense fruit packed with heart-healthy fats.
– Whole grains: Brown rice, quinoa, oats, and whole-grain bread offer more calories and fibre than refined grains.
According to a study published in the American Journal of Clinical Nutrition, eating high-calorie, nutrient-dense foods can help promote healthy weight gain by providing both energy and essential nutrients for overall well-being.
2. Eat More Frequently Throughout the Day
Eating larger meals or increasing your portion sizes can be difficult, especially if you have a small appetite. Instead of forcing large meals, aim for smaller, more frequent meals throughout the day. This strategy allows you to consume more calories without overwhelming your digestive system.
A study from the National Institutes of Health (NIH) shows that eating 5-6 smaller meals spread out evenly throughout the day can increase your daily calorie intake more effectively than just adding larger portions to three meals. You can include snacks like protein bars, smoothies, or yogurt with nuts in between your main meals to up your calorie intake.
3. Incorporate Protein-Rich Foods for Muscle Mass
When aiming for healthy weight gain, it’s important to build muscle rather than adding excess fat. To support muscle growth, make sure you’re getting enough protein. Protein provides the building blocks necessary for muscle repair and growth, especially if you’re incorporating strength training into your routine.
According to a study in the Journal of the International Society of Sports Nutrition, consuming 0.6–0.9 grams of protein per pound of body weight can help increase muscle mass while gaining weight. Include foods like:
– Lean meats (chicken, turkey, lean beef)
– Fish (salmon, tuna)
– Eggs
– Dairy products (milk, cheese, Greek yogurt)
– Plant-based sources (tofu, lentils, beans)
A balanced intake of protein ensures that your weight gain contributes to a stronger, healthier body.
4. Add Healthy Fats to Your Diet
Healthy fats are your best friend when trying to gain weight, as they provide more than double the calories of carbohydrates or protein. Fats are also crucial for hormone regulation and overall cell function.
Incorporating healthy fats into your diet can be as simple as adding:
– Olive oil: Drizzle on salads, veggies, or pasta.
– Coconut oil: Use for cooking to add flavour and calories.
– Fatty fish: Salmon and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health.
Research from the British Journal of Nutrition suggests that consuming unsaturated fats, like those found in olive oil and nuts, can help increase weight while improving cholesterol levels and reducing inflammation in the body.
5. Incorporate Strength Training to Build Muscle
If you want your weight gain to be healthy and lean, incorporate strength training into your routine. Lifting weights or doing resistance exercises ensures that the calories you consume go toward building muscle rather than adding excess fat.
A study in the Journal of Applied Physiology emphasizes the importance of strength training for those looking to gain weight. The combination of a high-protein diet and strength training leads to muscle hypertrophy (growth), which helps in gaining lean mass.
Aim to do weight lifting exercises focusing on major muscle groups such as your chest, back, legs, and arms. Start with lighter weights, and gradually increase the intensity and resistance as you grow stronger.