Many people think that rapid weight gain means eating a lot of sweets or junk food. However, healthy weight gain is not only about getting more calories, but more importantly, choose the right foods to nourish the body and support muscle development.
According to Dr. Anshu Chaturvedi, Head of Nutrition at CK Birla Hospital ( Jaipur, India), the right weight gain helps increase energy, strengthen the immune system and maintain a balanced figure. Choosing nutritious foods not only effectively supplements calories but also improves overall health, promotes muscle growth and limits bad fat accumulation.
Top foods that help increase weight effectively
Seeds and nut butter: Almonds, walnuts, cashews, and peanut butter are rich in calories, healthy fats, and protein. Just a handful of seeds or two tablespoons of nut butter per day can make a significant difference.
Milk and Dairy Products: Whole milk, cheese, paneer and yogurt provide fat, protein and calcium. Adding a glass of milk or smoothie from yogurt and fruit helps increase the delicious calorie intake.
Starchy foods: Potatoes, sweet potatoes, rice, oats and whole grains provide energy and support muscle building. Combined with healthy fats such as olive oil or ghee to effectively supplement calories.
Healthy fats: Avocado, coconut oil, and olive oil are essential, helping to increase overall calorie intake and maintain cell health.
Protein-rich foods: Eggs, lentils, beans, tofu, and lean meat help restore and develop muscles. Adding protein to every meal helps you gain weight without accumulating excess fat.
Calorie-rich smoothies and milkshakes: Homemade smoothies made from milk, bananas, nuts and oats are a delicious way to increase energy and calories quickly.
Tips for quick and healthy weight gain
Eat 5-6 small meals instead of 3 large meals to maximize calorie intake.
Eat snacks between meals with energy-rich foods like nuts, seeds, or dried fruits.
Stay hydrated but avoid drinking water right before meals to get more calories.
Incorporate strength training to build muscle.
Getting enough rest helps restore muscles and balance hormones.
Some studies show that people who want to gain weight effectively often supplement foods rich in calories, fat and nutrients, eat small meals regularly and focus on smart meals, instead of just eating a lot.
Things to note
Getting weight too quickly can lead to fat accumulation instead of muscle gain.
Relying on high-calorie snacks can cause missed essential nutrients.
People with thyroid or digestive problems should consult an expert.
Prioritize increasing healthy muscle mass and fat instead of gaining weight arbitrarily.
