People who want to gain weight are often told to "just eat more". That usually means more sweets, bakery items and fried snacks. These can add weight, but mostly as fat, and they do little for strength or energy.
What healthy weight gain looks like
- Eat regularly. Three meals and two or three snacks spread through the day are easier than forcing very large meals.
- Build every meal around protein. Dal, eggs, paneer, curd, chicken, fish and sprouts help build muscle.
- Add healthy calories. Groundnuts, a handful of nuts, bananas and ghee in sensible amounts add energy without junk.
- Stay active. Strength exercise tells the body to use extra food to build muscle.
- Be patient. Steady gain over months is healthier and more lasting than a quick jump.
Get checked first
Sudden or unexplained weight loss can have medical causes. If you have lost weight without trying, see a doctor before starting a weight gain program.
This article is general information. Our coaches can help you plan meals that suit your routine.