How to Gain Weight Safely  - According to Dietician

Nutrient-dense diets, progressive calorie increases, and a balanced lifestyle are key to healthful weight gain. A certified dietician suggests these ten healthy weight-gain methods:

1. Assess Caloric Needs

To find a safe calorie surplus for weight gain, figure out how many calories you need each day based on your age, gender, amount of activity, and health goals.

2. Focus on Nutrient Density

To make sure you get enough vitamins, minerals, and antioxidants, eat foods that are high in nutrients, like lean meats, whole grains, fruits, vegetables, and healthy fats.

3. Eat Regularly

Every day, eat three well-balanced meals and two to three snacks to keep your calorie intake steady and give your body a steady supply of nutrients.

4. Include Protein

To help your muscles grow and heal, eat foods that are high in lean protein, such as chicken, fish, beans, lentils, tofu, and Greek yogurt.

5. Healthy Fats

To get extra calories and help your heart, eat foods with healthy fats like eggs, nuts, seeds, olive oil, and fatty fish.

6. Strength Training

Resistance training can help you gain muscle mass, which can help you gain weight in a healthy way and change the way your body looks.

7. Consume Calorie-Dense Foods

To get more calories, choose foods that are high in calories, like whole milk, cheese, granola, dried fruits, and whole-grain bread.

8. Monitor Progress

Keep track of how much weight you're gaining and, with the help of a chef, change your meal plan or the number of calories you eat as needed.

9. Stay Hydrated

Throughout the day, drink a lot of water to help your stomach, stay hydrated, and stay healthy in general.

10. Seek Professional Guidance

Talk to a registered dietitian or other health care provider to make a safe weight gain plan that fits your nutritional needs and health goals.

Also See

How to Gain Weight Quickly