{"id":17,"date":"2026-05-30T13:13:22","date_gmt":"2026-05-30T13:13:22","guid":{"rendered":"https:\/\/kavishachoudhary.in\/?page_id=17"},"modified":"2026-05-30T13:13:22","modified_gmt":"2026-05-30T13:13:22","slug":"weight-gain","status":"publish","type":"page","link":"https:\/\/kavishachoudhary.in\/index.php\/weight-gain\/","title":{"rendered":"Weight Gain"},"content":{"rendered":"\n
    \n
  1. Eat more calories than you burn<\/strong>\n
      \n
    • Aim for a calorie surplus of about 300\u2013500 calories per day to gain weight gradually.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
    • Increase protein intake<\/strong>\n
        \n
      • Include protein-rich foods such as eggs, milk, yogurt, paneer, chicken, fish, lentils, beans, soy products, and nuts.<\/li>\n\n\n\n
      • A common target is 1.6\u20132.2 g of protein per kg of body weight daily.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
      • Eat more frequently<\/strong>\n
          \n
        • Have 5\u20136 meals or snacks throughout the day instead of only 2\u20133 large meals.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
        • Choose calorie-dense foods<\/strong>\n
            \n
          • Examples: peanut butter, nuts, seeds, dried fruits, avocados, full-fat dairy, and healthy oils.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
          • Drink calories<\/strong>\n
              \n
            • Smoothies, milkshakes, lassi, and milk with nuts can add calories without making you feel overly full.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
            • Strength train regularly<\/strong>\n
                \n
              • Focus on compound exercises such as squats, deadlifts, bench presses, rows, and overhead presses to build muscle.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
              • Add healthy fats<\/strong>\n
                  \n
                • Use olive oil, ghee, nuts, seeds, and nut butters to increase calorie intake.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                • Include carbohydrates with every meal<\/strong>\n
                    \n
                  • Rice, roti, oats, potatoes, sweet potatoes, fruits, and whole grains provide energy and support muscle growth.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                  • Get enough sleep<\/strong>\n
                      \n
                    • Aim for 7\u20139 hours of quality sleep each night to support recovery and muscle growth.<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                    • Track your progress<\/strong><\/li>\n<\/ol>\n\n\n\n
                        \n
                      • Weigh yourself weekly and adjust your food intake if you’re not gaining around 0.25\u20130.5 kg per week.<\/li>\n<\/ul>\n\n\n\n

                        Sample weight-gain snacks<\/h3>\n\n\n\n
                          \n
                        • Banana with peanut butter<\/li>\n\n\n\n
                        • Milk and dates<\/li>\n\n\n\n
                        • Paneer sandwich<\/li>\n\n\n\n
                        • Trail mix (nuts and dried fruits)<\/li>\n\n\n\n
                        • Yogurt with honey and nuts<\/li>\n\n\n\n
                        • Protein smoothie with milk, banana, oats, and peanut butter<\/li>\n<\/ul>\n\n\n\n

                          <\/p>\n","protected":false},"excerpt":{"rendered":"

                          Sample weight-gain snacks<\/p>\n","protected":false},"author":1,"featured_media":18,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-17","page","type-page","status-publish","has-post-thumbnail","hentry","entry"],"_links":{"self":[{"href":"https:\/\/kavishachoudhary.in\/index.php\/wp-json\/wp\/v2\/pages\/17","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kavishachoudhary.in\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/kavishachoudhary.in\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/kavishachoudhary.in\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kavishachoudhary.in\/index.php\/wp-json\/wp\/v2\/comments?post=17"}],"version-history":[{"count":2,"href":"https:\/\/kavishachoudhary.in\/index.php\/wp-json\/wp\/v2\/pages\/17\/revisions"}],"predecessor-version":[{"id":20,"href":"https:\/\/kavishachoudhary.in\/index.php\/wp-json\/wp\/v2\/pages\/17\/revisions\/20"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kavishachoudhary.in\/index.php\/wp-json\/wp\/v2\/media\/18"}],"wp:attachment":[{"href":"https:\/\/kavishachoudhary.in\/index.php\/wp-json\/wp\/v2\/media?parent=17"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}