We often talk much about shedding those extra kilos, however, the journey for those looking to gain weight can be a hard task as well. From feeling confident about one’s look to dealing with low energy levels and susceptibility to diseases, the challenges are multifaceted.
Yes, gaining weight healthily and sustainably needs a holistic approach that pays attention to nutrient-dense foods, appropriate meal planning and leading an active lifestyle.
Whether you are underweight, recovering from an illness, or looking to build muscle, here are some practical tips and powerful herbs that may help in attaining your weight gain goals. Dive into this article to get an overview of healthy ways to gain weight and herbs that help in this process.
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Healthy Ways to Gain Weight
Increase Caloric Intake
To gain weight naturally the best possible thing is to consume more calories than you burn out. Focus on calorie-dense yet nutritious foods like nuts, seeds, whole grains, and healthy fats. These foods help to increase the calories as well as offer the needed protein, vitamins, and minerals to maintain overall health.
Frequent Meals
Have 5-6 small meals throughout the day instead of 2-3 large ones. Include good amounts of lean protein, healthy fats, and carbs in every meal to meet the extra calories and promote muscle mass.
Also Read: Weight Gain: How It Differs In Men And Women
Focus on Protein-Rich Foods
Protein is the key macronutrient required for building muscle mass and growth. Incorporate foods like eggs, chicken, fish, dairy, tofu, lentils, and beans into your diet to gain weight healthily and sustainably.
Include Healthy Fats
Healthy fats are calorie-dense and nutritious support to gain weight and optimise overall health. Add avocados, olive oil, nuts, seeds, and fatty fish to your meals regularly.
Strength Training
Strength training is one of the best workouts that can cause weight gain, as it builds lean muscle mass, which is denser than fat. The muscles are denser (meaning a lot less fluffy) than fat. Start working out regularly and building strength, combine your diet plan with resistance training to build muscle mass instead of gaining fat. Focus on weightlifting, push-ups and squats.
Drink Calorie-Dense Beverages
Instead of plain water, include smoothies, milk, or shakes made with fruits, nuts, and protein powder to add calories and promote weight gain.
Avoid Junk Food
Junk foods and deep-fried stuff are very tempting and go to have snacks that may result in weight gain in an unhealthy way. Hence, it’s important to focus on nutritious snack options like nuts, dried fruits, dark chocolate and fresh fruits to gain weight and avert health problems.
Track Your Progress
It is important to monitor your weight gain journey and make necessary adjustments to your calorie intake and workout routine.
Here we have curated five supplements that can help support weight gain when combined with a proper diet and workout plan:
5 Supplements To Gain Weight
Protein Powder
Protein is an essential nutrient for building muscle mass, and protein powders (like whey, casein, or plant-based options) are a convenient way to meet daily protein requirements. Add it to smoothies, milk, or water post-workout or as a meal supplement.
Also Read: Ayurveda For Weight Gain: 5 Potent Herbal Formulations To Increase Body Mass
Mass Gainers
Muscle gainers are formulated specifically to promote weight. These powders are calorie-dense, providing a mix of protein, carbs, and fats. Take it between meals or after workouts for extra calories.
Creatine Monohydrate
Creatine enhances muscle strength and performance, helping you lift heavier weights, which leads to muscle growth. It also promotes water retention in muscles, increasing their size. Take 3–5 grams daily with water or a milkshake.
Branched-Chain Amino Acids (BCAAs)
BCAAs such as leucine, isoleucine, and valine help with muscle recovery and growth, especially when combined with strength training exercises. Sip during workouts or as a supplement between meals.
Healthy Fat Supplements (MCT Oil or Omega-3s)
Healthy fats are calorie-dense and provide sustained energy. MCT oil is quickly absorbed and can boost calorie intake, while omega-3 fatty acids support overall health. Add a tablespoon of MCT oil to your coffee, smoothie, or shake, or take omega-3 capsules daily.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
The impact of an oral nutritional supplement on body weight gain in older adults with malnutrition:
Ranil Jayawardena 1,✉, Prasani Wickramawardhane 2, Chamila Dalpatadu 1, Andrew P Hills 3, Priyanga Ranasinghe 4,5
https://pmc.ncbi.nlm.nih.gov/articles/PMC10544200/
Food Supplements Have a Positive Impact on Weight Gain and the Addition of Animal Source Foods Increases Lean Body Mass of Kenyan Schoolchildren1,2,3
Grillenberger Monika, Neumann Charlotte G.,Murphy Suzanne P.,Bwibo Nimrod O.van't Veer Pieter ,Hautvast Joseph G.A.J ,West Clive E.
https://www.sciencedirect.com/science/article/pii/S0022316623025610
