Post by : Saif Rahman

Gaining weight effectively goes beyond merely consuming excess food. Experts emphasize that reckless overeating can lead to unwanted fat gain instead of beneficial weight. To achieve healthy weight gain, one must carefully balance proteins, carbohydrates, and healthy fats while maintaining a consistent eating schedule with high-quality foods.

Dietitian Vidhi Chawla notes that true healthy weight gain focuses on muscle development and overall strength rather than mere fat accumulation. She highlights the importance of including whole grains, fruits, nuts, seeds, and lean proteins, such as chicken, eggs, paneer, tofu, and legumes, which not only provide energy but also facilitate muscle repair and growth.

She advocates a gradual increase of calories, suggesting an addition of about 300 to 500 calories daily to initiate weight gain. Nutritious options like oats, brown rice, quinoa, milk, peanut butter, bananas, and almonds can help enrich your diet healthily.

Incorporating protein into every meal is crucial for muscle growth. For instance, breakfast might include oats paired with milk and nuts, while lunch could feature dals, vegetables, and paneer or chicken served with rice or roti. Healthy snack choices include peanut butter toast or fruit smoothies, and a dinner incorporating quinoa or millet, vegetables, and tofu is ideal. A glass of milk with dates or nuts before bedtime can support muscle recovery.

Don’t forget that carbohydrates and fats play pivotal roles too. Carbs supply the energy necessary for daily activities and workouts, while healthy fats aid hormonal function and the vitamin absorption process. Foods like sweet potatoes, whole grains, nuts, seeds, and olive oil are excellent choices.

Moreover, exercise is vital in the journey to healthy weight gain. Engaging in strength training, yoga, or resistance exercises contributes significantly to muscle development. Staying hydrated and ensuring 7 to 8 hours of quality sleep each night strengthens the body and maintains balance.

Healthy weight gain is a gradual process. There's no need to rush. By prioritizing nutritious food, exercise, hydration, and sufficient rest, one can achieve stable and healthy weight gain. The ultimate aim is to feel strong, energetic, and active, rather than just fixating on the number on a scale.

#Health #Wellness #Fitness