How to Gain Weight

Here are some healthy ways to gain weight when you're underweight:

• Eat more frequently. When you're underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
• Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.
• Try smoothies and shakes. Don't fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit, and sprinkle in some ground flaxseed. In some cases, a liquid meal replacement may be recommended.
• Watch when you drink. Some people find that drinking fluids before meals blunts their appetite. In that case, it may be better to sip higher calorie beverages along with a meal or snack. For others, drinking 30 minutes after a meal, not with it, may work.
• Make every bite count. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
• Top it off. Add extras to your dishes for more calories — such as cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.
• Have an occasional treat. Even when you're underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is OK. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt and granola bars are good choices.
• Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.

People might think gaining weight is easy but for some, it’s the same as losing weight, it’s a struggle. Putting additional weight doesn’t give you the permission to eat just about anything. You also have to watch what you’re going to put inside your body. You have to focus more on adding volume to your muscles and not your body fat. Our friends from Healthline listed these helpful tips on how to healthily gain weight:

• Avoid drinking water before meals.
• Eat more often.
• Drink milk.
• Try weight gainer shakes.
• Use bigger plates.
• Add cream to your coffee.
• Take creatine.
• Get quality sleep.
• Eat your protein and fat source first.
• Avoid or quit smoking.

In my opinion, Consistency is the key to achieving your desired weight number. Healthiest Weight can be pretty difficult for some people to keep track of healthy foods in their diet and avoid fried or sugary food to gain a clean weight.  Being Underweight can lead to some health issues but on other hand being overweight can be equally dangerous, So maintaining the right weight should be important!

The key point or First thing you have to consider is calculating your maintenance calories – how much calorie requirement you needed daily. For healthy gaining, you have to add  500 calories more to your maintenance calories. 

Choose your food options wisely make proper meal plans, and Eat at least three different foods at every meal and snack. Choose high-Calorie Foods which contain good unsaturated healthy fats like nuts and healthy vegetable oils. Considered Taking meals every two hours intervals. You can always be considered taking branded protein supplements or weight gainers to boost your weight-gaining process.
 

Keeping a track of what you eat in each meal daily can be beneficial to monitor your growth—and keeping a close eye on your scale measuring each meal  & calculating its macronutrients to get an idea of how many calories are you Intaking —can help you gauge whether you’re gaining weight too quickly. To get a good sense of how your weight is changing, try always to weigh yourself at the same time of day and in the same clothing.  
 

It has proven that adding a moderate exercise plan to your daily lifestyle help to gain a healthy weight along with proper diet and nutrients. Protein is yet another important nutrient that you should definitely have in your diet as protein is considered to be the building blocks of muscles. It recommended that every adult should at least take half of their body weight protein in their diet. ( For example – A person weighting 50kg should take at least 25gm of protein half of their body weight) 

Gaining weight in a healthy way is all about increasing your calorie intake in a balanced and nutritious way. Here are some tips for gaining weight healthily:

Eat more often: Eating smaller, more frequent meals can help you increase your calorie intake without feeling too full or overwhelmed.

Choose nutrient-dense foods: Instead of filling up on junk food, try to choose foods that are high in nutrients and calories. Good options include nuts and nut butters, avocado, olive oil, whole grains, and protein-rich foods like meat, fish, eggs, and dairy.

Add healthy fats to your diet: Healthy fats such as olive oil, avocado, and nuts can help you increase your calorie intake without consuming too many empty calories.

Don't forget to exercise: While diet is important for weight gain, exercise can also help you build muscle mass, which can help you increase your weight.

Be patient: Gaining weight in a healthy way takes time. Be patient and consistent with your efforts, and focus on making healthy choices most of the time.

The healthiest way to gain weight is to do so gradually and in a way that supports overall health. Here are a few tips for gaining weight in a healthy way:

Eat more calorie-dense foods: Choose foods that are high in calories and nutrients, such as nuts, seeds, avocados, and olive oil.

Eat more frequently: Instead of eating three large meals per day, try eating smaller, more frequent meals and snacks throughout the day. This can help you increase your calorie intake without feeling too full.

Include protein in every meal: Protein is important for building and repairing tissues, and can also help you feel full and satisfied. Good sources of protein include meat, poultry, fish, beans, tofu, and dairy products.

Drink plenty of fluids: Staying hydrated is important for overall health, and can also help you feel full and satisfied. Aim to drink at least 8-8 ounces of water per day, and consider adding calorie-free drinks like water or unsweetened tea to your diet.

Exercise regularly: Engaging in regular physical activity can help you build muscle and increase your calorie needs. Try incorporating strength training exercises into your fitness routine, as well as activities like swimming, biking, and hiking.

Remember to always consult with a healthcare provider before making any changes to your diet or exercise routine. They can help you develop a plan that is right for you and your specific needs.

Gaining weight in a healthy way involves a combination of regular physical activity, a balanced diet that includes enough calories to support weight gain, and sufficient rest and recovery. Here are some tips to help you gain weight in a healthy way:

1. Eat enough calories: In order to gain weight, you need to consume more calories than your body uses. It can be helpful to track your intake to ensure you are eating enough.

2. Choose nutrient-rich foods: Focus on eating whole, unprocessed foods that are rich in nutrients. These can include fruits, vegetables, whole grains, lean proteins, and healthy fats.

3. Eat regularly: Aim to eat several smaller meals and snacks throughout the day rather than just a few large meals. This can help you get in the calories you need to gain weight.

4. Incorporate strength training: In addition to increasing your calorie intake, it's important to engage in strength training exercises to help build muscle mass. This can include weight lifting, resistance band exercises, or bodyweight exercises.

5. Get enough sleep: Adequate sleep is important for both physical and mental health. Try to get at least 7-9 hours of sleep per night.

Remember, it's important to consult with a healthcare provider or a registered dietitian before making any changes to your diet or exercise routine. They can help you develop a plan that is safe and effective for you.

Eat more often

Avoid drinking water before food

Sleep well

Try this food items

     rice, coffees,  chocolate,  egg, cream, chips