Increase your daily caloric intake by eating more meals and snacks throughout the day. Opt for calorie-dense foods like nuts, dried fruits, and whole grains.
Eat More Calories
Incorporate protein-rich foods such as eggs, lean meats, fish, dairy products, and legumes to build muscle mass and gain weight healthily.
Protein-Rich Diet
Include healthy fats like avocados, olive oil, nuts, and seeds in your diet to add calories and promote overall health.
Healthy Fats
Engage in regular strength training exercises to build muscle mass, which contributes to healthy weight gain.
Strength Training
Have 5-6 smaller meals throughout the day instead of 3 large ones to increase your overall caloric intake.
Eat More Frequently
Drink smoothies and shakes made with high-calorie ingredients like yogurt, milk, fruits, and nut butters to boost your calorie intake.
Smoothies and Shakes
Choose whole grains such as brown rice, quinoa, and whole wheat bread to provide sustained energy and calories.
Whole Grains
Add nut butters like almond butter and peanut butter to your meals or snacks for an extra calorie and protein boost.
Nut Butters
Focus on nutrient-dense foods instead of junk food, which may add empty calories without providing essential nutrients.
Avoid Junk Food
Drink calorie-dense beverages like milk and 100% fruit juices instead of water or diet drinks to add calories without filling up too quickly.
Hydrate Wisely
Ensure you get adequate sleep each night as it is essential for muscle recovery and overall health, which supports weight gain.
Sleep Well
Maintain consistency in your eating and exercise habits to see gradual and healthy weight gain over time.