To gain weight, you need to consume more calories than your body uses. Calculate your daily calorie needs and gradually increase your intake by consuming calorie-dense foods.
Opt for foods that are high in calories and nutrients. Include healthy fats, lean proteins, complex carbohydrates, and plenty of fruits and vegetables in your diet.
Protein is essential for muscle growth. Include sources like meats, fish, poultry, eggs, dairy, legumes, nuts, and seeds in your meals to support muscle development.
Instead of three large meals, eat smaller, frequent meals throughout the day. Snack on high-calorie foods such as nuts, dried fruits, or yogurt between meals.
Add healthy fats to your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats are calorie-dense and provide essential nutrients.
Incorporate resistance training exercises into your routine. Weightlifting and strength training can help build muscle mass, contributing to healthy weight gain.
Snack on calorie-dense foods like cheese, nut butter, trail mix, granola bars, and whole-fat yogurt to increase your overall calorie intake.
While focusing on consuming more calories, ensure you're also staying hydrated. Avoid drinking water right before meals to prevent feeling too full before eating.