How to Gain Weight

1. Increasing your Calorie Intake 

Increasing your calorie intake can help you gain weight effectively. You should try to eat more calories than your body needs. Healthy fats and oils are the most calorie-dense foods. Olive oil contains 120 calories per tablespoon, Coconut oil contains 117 calories per tablespoon, butter or ghee contains 102 calories per tablespoon, and avocados contain 250-300 calories per fruit. 

2. Increasing your Protein Intake 

Eating food that is high in protein helps to gain muscle weight rather than just increasing fat. Food having high protein includes;

• Meat 

• Fish 

• Eggs

• Dairy products

• Legumes

• Nuts 

• Protein Shakes 

3. Increasing your Carbs Intake 

According to the expert's recommendation, 45% to 65% of your daily calories should come from carbohydrates. However, it is important to consult your doctor regarding how much you should carbohydrates you should take per day. Food rich in carbohydrates include;

• Fruits such as bananas and oranges

• Whole grains such as brown rice, quinoa and oats

• Starchy vegetables such as sweet potatoes, white potatoes, corn and pumpkin 

• Legumes and beans such as chickpeas, black beans and peas 

4. Energy-dense Foods

It’s good if you include a lot of energy-dense food in your diet to gain weight. Adding spices and condiments would help as it would make your food tastier and you would want to eat more of it. Energy-dense foods include;

• Dried fruit such as raisins and dates 

• Fats and oils such as extra virgin oil 

• Meat, chicken, beef, pork, lamb

• Dark chocolate, peanut butter, granola bars 

• Nuts such as almonds, walnuts and peanuts 

5. Exercise 

Strength training and weightlifting exercises are recommended for weight gain as they ensure that the extra weight you are gaining is musical and not just fat. Exercises recommended are;

• Squats 

• Push-ups

• Pull-ups

• Bench presses

• Shoulder presses

6. Getting Enough Sleep 

Sleeping for 7-9 hours is essential for muscle growth to gain weight effectively. Lack of sleep can slow down muscle growth and increase stress hormones that could become a problem in gaining weight effectively. Doing meditation and yoga is recommended as they can help reduce stress so it doesn’t become a hindrance in gaining weight. 

7. Avoid drinking before meals

Sometimes drinking water or any other drink before or during meals can fill up our stomach not allowing us to eat the food required to gain weight properly. It can disturb our appetite so it's recommended to avoid any type of drink before mealtime. 

8. Weight gainer shakes 

If you are having trouble gaining weight, trying out weight gainer shakes is a good option as they are usually rich in proteins, carbs, and calories. 

Gaining weight the right way requires a combination of increased calorie intake, strength training, and consistency. Focus on eating nutrient-rich foods, consuming high-calorie meals, and lifting weights to build muscle. Avoid junk food or unhealthy eating habits, as they can lead to unwanted fat gain instead of a healthier, stronger body. Stay patient, track your progress, and adjust your plan as needed to reach your weight gain goals.