Weight Gain

1. Eat more calories than you burn
   • Aim for a calorie surplus of about 300–500 calories per day to gain weight gradually.
2. Increase protein intake
   • Include protein-rich foods such as eggs, milk, yogurt, paneer, chicken, fish, lentils, beans, soy products, and nuts.
   • A common target is 1.6–2.2 g of protein per kg of body weight daily.
3. Eat more frequently
   • Have 5–6 meals or snacks throughout the day instead of only 2–3 large meals.
4. Choose calorie-dense foods
   • Examples: peanut butter, nuts, seeds, dried fruits, avocados, full-fat dairy, and healthy oils.
5. Drink calories
   • Smoothies, milkshakes, lassi, and milk with nuts can add calories without making you feel overly full.
6. Strength train regularly
   • Focus on compound exercises such as squats, deadlifts, bench presses, rows, and overhead presses to build muscle.
7. Add healthy fats
   • Use olive oil, ghee, nuts, seeds, and nut butters to increase calorie intake.
8. Include carbohydrates with every meal
   • Rice, roti, oats, potatoes, sweet potatoes, fruits, and whole grains provide energy and support muscle growth.
9. Get enough sleep
   • Aim for 7–9 hours of quality sleep each night to support recovery and muscle growth.
10. Track your progress

• Weigh yourself weekly and adjust your food intake if you’re not gaining around 0.25–0.5 kg per week.

Sample weight-gain snacks

• Banana with peanut butter
• Milk and dates
• Paneer sandwich
• Trail mix (nuts and dried fruits)
• Yogurt with honey and nuts
• Protein smoothie with milk, banana, oats, and peanut butter