Most people are suffering from obesity these days; every fifth person is worried about their weight gain, but, nowadays, more than obesity, people are facing weight loss issues. According to some reports, one out of every tenth person is unhappy with their physique or from being too skinny. The reason for this extreme weight loss is nothing but an inadequate diet and an unhealthy lifestyle.
Being lean is often considered a sign of a healthy body but being underweight is not food for your health. It can lead to many problems and diseases in the future. Extreme weakness, lethargy, low stamina, etc., are the signs of being underweight. Most people think that weight gain is an easy thing to do; all you have to do is eat and eat all day; well, that is an entirely wrong approach. Weight gain and healthy weight gain are different from each other. You can compulsively eat junk and oily food, which is highly unhealthy for your body and will add a few pounds to your weight, but we don’t want that. A proper diet weight gain should be followed for healthy weight gain. This can be done by incorporating high protein foods to gain weight in your diet, regular exercise and muscle training, being consistent with your diet weight gain, having well proportionate meals, etc.
This article will discuss tips for healthy weight gain and the best foods to gain weight. Let us first see what the things that we can do for healthy weight gain are

Tips for healthy weight gain

1. Eat very frequently:

One of the first steps to gaining healthy weight is to eat every three hours. “When you go for a long time without eating, you start to slow down, which is unhealthy too. Eating every few hours will eat more calories and prevent your body from losing weight.

2. Focus on eating various foods:

Eat at least three different foods from all meals and snacks. Maybe you eat protein, starch, and fruit or vegetables, but you want to make sure you include at least three different foods when eating snacks. That way, you get extra nutrients for building muscle. For example, some healthy weight gain snacks would be fruit yogurt and peanut butter with crackers. These are the best foods to gain weight if eaten in the proper proportion.

3. Choose high-calorie foods:

When we think of high-calorie foods, we think of fat. Fat usually has twice as many calories as the same amount of protein or carbohydrates. But stick to saturated, healthy heart oils found mainly in vegetable oils, nuts, seeds, olives, and avocados. Avoid coconut and palm oil as they contain saturated fats. Good calorie-rich food options include nuts, seeds, and peanut butter like peanut butter and almond butter. These have good calories and high protein foods to gain weight.

4. Drink plenty of fluids:

Drinking 100 percent fruit juice and smoothie can provide calories, vitamins, and minerals. Make a smoothie with 1 to 2 percent milk or low-fat yogurt, strawberries or bananas, and peanut butter. You can add a teaspoon or two of protein powder or plain whey powder to combine the calories and protein content. Even if trying to lose weight, be careful when using protein powders to make shakes or smoothies, as they can be full of artificial ingredients. Incorporating natural high protein foods to gain weight is advised to add to your diet weight gain.

5. Eat late at bedtime:

Have a healthy snack or dinner. At night, our bodies are active. Our cells regenerate and repair, and cool down. Eating later or snack before bed allows your body to absorb the most expensive calories of your day.

6. Get enough sleep:

Your body should have time to rebuild muscle and keep it healthy by turning food into fat. It would help if you had enough sleep for healthy weight gain.

7. Keep yourself occupied:

resistance training – how to gain weight – builds muscle that helps ensure a healthy weight gain. You should do resistance training at least two to three days a week. Make sure you do at least one to two strength training exercises in each muscle group. Ignore cardiovascular exercise such as running, cycling, or swimming because the heart is a muscle that needs repair. When you get fat, you will have more heart muscle that needs to circulate oxygen and nutrients.

8. Go protein-crazy:

You should consume 1.5 grams of protein per kilogram of body weight, equivalent to about 94 grams for a person weighing 125 pounds. Make sure you have high protein foods to gain weight in every meal. Healthy, protein-rich foods that will help you gain weight include low-fat milk, lean meats, and nuts or seeds; these are some of the best foods to gain weight. Proteins are easily converted into soft tissues. It is essential to gain muscle mass.

9. Say yes to good carbohydrates:

Good carbohydrates are another food group that can help you gain weight. To build muscle, you need to eat enough starch or carbs to use more protein. Starch or carbohydrates are stored in the muscles and give you the energy you need to build muscle. To build muscle, you need enough carbs to carry out the process. Good carbohydrates include multigrain bread, rye, or pumpernickel, beans, lentils, couscous, brown rice, and sweet potatoes; these are the best foods to gain weight.

10. Keep a record of what you eat:

A recorded diet weight gain is good for you. This technique can help if you are trying to gain weight. People who need to gain weight often do not realise how many calories they consume. Keep track of how much you drink and how often you eat. If you are not overweight, you can use your diet plan to find where you can get into most foods or liquids.
Here is a list of the best foods to gain weight. Incorporating these high protein foods to achieve in your dies will help you in healthy weight gain-

best foods to gain weight

•  Milk
•  Protein shakes
•  Rice
•  Peanut butter
•  Red meat
•  Eggs
•  Cheese
•  Pulses & lentils
•  Oats
•  Seafood
•  Soya

Also Read: 10 Fruits and Vegetables that help you weight loss