A Step by Step Guide for Perfect Weight Gain

Losing weight might be an ideal goal for many, but not for everyone. There are also people who want to gain weight, due to various reasons. There can be numerous reasons why you might want to gain weight. Perhaps, you want to build muscles and look for a diet to support your goals, or simply want to get into a healthy look after losing weight due to an illness. 

It does not matter what your needs are, this content will help you to plan the perfect weight gain program  to achieve your goals. You will find information on some of the best snacks and foods that will help you to add those pounds the healthy way. A healthy diet for weight gain contains whole foods that are nutrient dense, fiber rich as well as lean protein sources, healthy fats, fresh fruits and vegetables. All you have to do is to ensure good calorie intake in a healthy way to obtain the best results. 

Why is Healthy Weight Gain Important?

Gaining weight is not just about eating more food, it is also about providing your body with the right type of nutrients, to improve energy, build muscles and to enhance overall health. With the right planning, you can ensure that the weight you gain is healthy and not just fat accumulation. The right type of weight gain diet should focus on different factors like increasing calorie intake through nutritious foods, building muscle mass, and improving overall health. You will be able to achieve these goals with protein rich foods and by incorporating essential vitamins and minerals. 

Below mentioned is a step by step guide for a healthy weight gain

Step 1: Calculating the Calorie Requirement

The first and the most important step to plan your weight gain program is to understand how many calories you need on a daily basis to maintain the current weight and how much extra you need for achieving your weight gain goals. You can easily use a BMR (Basal Metabolic Rate) calculator to estimate the daily calorie needs. Once you have understood your BMR, you should aim to consume at least 500 to 700 calories per day. This will help you to gain weight in a healthy way. For instance, if your daily requirement is 2000 calories, you may have to consume somewhere between 2500 to 2700 calories to increase your weight. 

Step 2: Choosing Nutrient Dense Foods

When you are planning for a healthy weight gain, it is important to include different types of nutrient dense foods in your diet. Rather than choosing junk foods with empty calories, it is important to include the foods that contain essential nutrients. Below mentioned are the important nutrient types you should include in your diet:

Protein

When it comes to health weight gain, protein is important for muscle growth and repair. You should supply an ample amount of protein to help your muscles recover from a strenuous workout. Generally, it is better to include both animal and plant protein in your diet. Some of the best protein sources for gaining weight include:

• Paneer
• Eggs
• Dal
• Chicken and Fish
• Rajma
• Chole
• Soya Chunks

Greek Yogurt

The goal is to provide at least 2 g of protein per kilogram of your body’s weight. For instance, if you weigh around 60 kgs, you should include at least 90 to 120 g of protein per day.

Carbohydrates

Carbohydrates are the primary source of energy for our body. Thus, when it comes to choosing carbohydrates for weight gain, you should include complex carbohydrates that provide long lasting energy, which are also rich in fiber. Some of the best complex carbohydrates sources for weight gain include:

• Brown rice
• Quinoa
• Whole wheat roti
• Oats
• Bajra
• Sweet potatoes
• Jowar 

Healthy Fats

Fats are also important for healthy weight gain. They are calorie dense and help your body with overall calorie intake. However, instead of choosing any unhealthy fats, you should include Omega - 3 fatty acids, and unsaturated fats. Some of the best healthy fats you can choose for weight gain include:

• Ghee
• Nuts (Walnuts, almonds, cashews)
• Seeds ( Flaxseeds, chia seeds, pumpkin seeds)
• Coconut
• Avocado
• Peanut Butter

It is also important for you to avoid deep fried foods and trans fats as they can be very harmful for your body and overall health. 

Vitamins and Minerals 

A healthy weight gain diet should also include good amounts of vitamins and minerals. This need can be achieved through a variety of fruits and vegetables. Some of the best fruits and vegetables that you can include in your diet are: 

• Bananas
• Mangoes
• Leafy Greens
• Papaya
• Pomegranate
• Potatoes
• Papaya
• Dates

Planning your Meals and Snacks

You may also have to eat more frequently when you are on a weight gain diet. You can aim for 3 to 4 meals a day, and 2 to 3 snack breaks. This can be divided into breakfast, mid morning snack, lunch, evening snack, dinner and a bedtime snack. 

Exercise and Staying Hydrated 

Most people don't understand the importance of hydration in a weight gain diet. You should try to drink plenty of water throughout the day. Additionally, practice a regular exercise routine to ensure that your weight gain is through muscles and not only fat. It is important to avoid sugary drinks and sodas and choose coconut, fresh fruit juices and buttermilk. 

Final Thoughts

A healthy weight loss diet does not have to be complicated. With proper planning and diet, you will be able to include nutrient dense foods, eat frequently and stay consistent in your weight gain program. Remember, healthy weight can be a slow and gradual process, so it is important for you to be patient and track your progress. As mentioned above, with the right approach, you can reach your weight gain goals as well as enhance your overall health.