10 Effective Strategies for Gaining Weight in a Healthy Way

Are you skinny and have developed an inferiority complex due to it? Does your doctor often tell you that you are underweight? Are you working hard to put on weight healthily by increasing your muscle mass than fat-weight? If you nodded along affirmatively, some effective, weight gain strategies comprising a diet plan for healthy weight gain can help you accomplish your health and fitness goals smoothly.

Gaining weight is often more challenging than losing it. The renowned nutritionist Anjali Mukherjee explains this by simplifying it. She narrates it to those trying to gain weight; “See, it’s harder to gain weight than to lose weight. Okay! So, it’s important for you to understand that. Secondly, weight gain is dependent on a lot of factors. If you are a kind of a person who thinks you are eating adequately but you are not. In my 36 years of practice, this is what I have found. Most people who are underweight; most people who are very thin are not consuming adequate calories. And, everyone’s calorie requirement is based on how they burn their mental calories and their physical calories. So, they need to eat adequately. So, you need to eat a lot of ghee. You need to eat a lot of carbohydrates. You need to eat adequate protein. You need to exercise regularly. You need to detoxify your liver so that all the food that you eat gets applied in your body. Your body can pick up those nutrients and give you some good body weight. So, it’s easy to do it. We do it at Health Total; you could refer any time to us.” This is why you should follow a well-planned diet and adopt some healthy lifestyle measures to improve your weight. So, you might be wondering how you can gain weight and lean muscle mass healthily, aren’t you? Keep reading this interesting blog to discover everything about a healthy weight-gain diet plan.

Before you begin with a healthy weight gain diet plan, you must understand where you exactly stand. If you have a body mass index (BMI) below 18.5, you are underweight. Also, when you weigh 15% to 20% below the typical weight range as per your age, you are underweight. To gain weight and lean mass, you need to increase your intake of calories healthily. Check out the list of effective dietary strategies that can help you improve your weight healthily.

10 Effective Strategies to Gain Weight Healthily:

Here is the list of healthy strategies to put on weight healthily.

1. Relish a Nutritious Breakfast Daily:

If you are in a habit of rushing to your workplace every morning and skipping breakfast to be on time, note that it’s not healthy. Make it a habit to enjoy eating a hearty breakfast daily. You may have high-calorie and protein-rich foods in your breakfast. Nuts, dried fruits, eggs, nut butter, Greek yoghurt, granola, seeds, milk, and seeds are some of the healthiest foods that you should have in your breakfast.

2. Savour Balanced Meals Every 3 to 5 Hours:

Consuming foods more frequently throughout the day can help you put on weight. You need to consume a greater number of calories than what you burn when doing various activities daily. Start slowly by eating 5 to 6 small meals spaced appropriately throughout the day. Then you can increase your portions and enjoy eating high-calorie healthy foods to experience weight gain healthily. Try to learn and note when you might be hungry. You may also need to plan your eating schedule even when you are not hungry. The guidance of certified dieticians can help you receive a healthy weight gain diet plan tailored to your specific health needs.

You can add these nutritious foods for healthy weight gain to your diet plan.

• Protein food sources: Eggs, dairy, soy, beans, fish, chicken, and meat.
• Carbohydrate food sources: Oats, fruits, brown bread, potatoes, brown rice, and cereals
• Healthy Fats food sources: Nuts, olives, nut butter, avocadoes, ghee, and healthy oils

3. Choose Nutritious Foods:

Develop a routine to relish healthy foods and drink fluids that have nutrients in abundance along with calories. You can enjoy eating mangoes and avocadoes, or have vegetables, such as corn, potatoes, and cruciferous vegetables in your meal plan. Going for fatty fish, such as tuna and salmon, you can add ample proteins to your diet. So, you gain health and lean muscle mass along with weight. The expert nutritionist Anjali Mukherjee clarifies the question “What foods should one eat to gain weight?” very well. She answers, “Basically, anything to do with sweets, desserts, cakes, pastries, and chocolates. The moment you eat calorie-dense food, you will gain weight. The moment you eat more food than you used to be eating, you will start gaining weight. But, to really boil it down, like rice with ghee, pickles, rice-dal-pickle that kind of food will make you gain weight if you kind of eat adequately. Most people who are skinny, don’t eat enough quantity of rice and dal. Eating, for instance, high-fat milkshakes, if you drink those, or take in some desserts, brownies, chocolates. All these foods are highly fattening, and one can gain weight. But, when you are trying to gain weight, ensure that you are not really gaining the fat weight. It has to be the muscle weight. So, then we focus more on protein and good fats.” So, you need to choose more healthy foods delivering an adequate quantity of protein and good fats.

Have a word with a certified dietician to learn which healthy foods and how many calories you should consume in every meal or daily. The dietician may also help you with an exact number of servings of every food group you should have in your daily diet to put on weight.

4. Pump Up Food Portions at Each Meal:

One of the effective strategies for boosting your weight is increasing your portions at each snack and meal. For instance, if you are savouring 1 bowl of breakfast cereal, attempt to eat 1.5 to 2 bowls with a larger glass of milk.

5. Sip High-Calorie Healthy Beverages:

When choosing beverages in your healthy weight gain diet plan, make healthy choices. Instead of diet sodas and caffeinated beverages, such as tea and coffee, go for milk, smoothies, and juices. You can add fresh fruits, vegetables, and full-fat dairy to your smoothies. Having these fluids and smoothies will help boost your intake of both calories and nutrients without having to eat large volumes of food. Also, enrich your diet with high-calorie, healthy shakes. Shakes and smoothies are great calorie-rich options if you are eating on the go.

6. Have These Beverages at the Right Time:

If you drink these healthy fluids right before your meal, you are more likely to experience less appetite. So, you may end up eating less which is not good for your weight gain efforts. It is wise to sip these beverages while you eat or half an hour after your meals. Maintain a food journal for the same and try various approaches to enjoy these beverages without compromising your appetite.

7. Garnish Your Salads:

Salads are nutrient-rich options that you can enrich with calories by garnishing them with cheese, nut butter, seeds, and nuts. Olive oil, avocadoes, and slices of berries, apples, and pears are other garnishing options that can make your salads high in calories to help you gain weight. Besides salads, you can add nut butter to the whole-grain toast in your breakfast and cheese to casseroles. Adding milk or dry milk to various foods also helps include extra calories and proteins to your weight gain diet.

8. Top Your Soups with Calories:

Soups are nutritious fluids that help improve your health. When trying to gain weight, garnish your soups by adding calorie-rich options, such as powdered milk, yoghurt, sour cream, and cheese. So, you can enjoy flavourful, high-calorie soups to put on weight. Also, you will consume more quantity of such seasoned soup.

9. Go for a Bedtime Snack:

Although you should not eat heavy meals 2-3 hours before going to bed, you can enjoy a protein-rich snack sometime before bedtime when struggling to gain weight. A milk-based smoothie, Greek yoghurt with fresh fruit, a bowl of cereal with milk, or string cheese with crackers can be great options that you can savour after your dinner.

10. Detox Your Liver Regularly:

One of the most crucial strategies to adopt when trying to gain weight is detoxifying your liver regularly. Detoxification helps your body absorb the maximum possible nutrients from the foods you devour. Liver detox helps improve your liver health and function. Maintaining good liver health is extremely important to maintain good health, metabolism, fat-burning, and balanced weight. It helps you nourish with all essential nutrients and gain weight healthily. A good liver detox sends your body into fat-fighting mode. So, you gain a healthy weight and muscle mass and do not gain merely fat weight. This is why when you detox your liver regularly with a healthy weight gain diet plan, you feel more energetic and healthier.

Incorporate Exercise in Your Routine:

Besides these dietary strategies to gain weight, you should also exercise regularly. Workouts, such as those involving strength training, can help you put on weight by building your muscles. If you are looking for moderate exercise, you can go for a brisk walk for 40 minutes daily or do jogging, cycling, and swimming. Doing exercise and staying active also help stimulate your appetite which helps you in gaining weight.

So, if you are struggling to gain weight naturally, adopt these healthy strategies and dietary measures. Consulting certified dieticians and nutritionists, such as health experts at Health Total, can help you receive a personalized diet plan for healthy weight gain comprising the right foods for healthy weight gain. Our diet plan and integrated treatment for weight gain not only help you put on weight healthily but also meet your nutritional requirements, boost your immunity, and prevent potential health risks. So, waste no time, reach out to us at Health Total and gain and maintain a healthy weight with our customised healthy weight gain diet plan.

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