How To Gain Weight: A Safe and Healthy Guidance!

Aulia Hafisa
Body weight illustration (Pexels)
Body weight illustration (Pexels) - Ideal body weight is everyone's dream. Not only losing weight, but many people also find it difficult to gain weight. This guide will show you how to gain weight safely and healthily. 

There are special ways recommended by nutritionists and doctors to get an ideal body weight. A healthy lifestyle is one of the keys to achieving an ideal body weight.

For more complete tips and steps, let's look at the tips for gaining weight safely summarized from

How to gain weight

1. Eat high protein

Illustration of protein (Elements Envato)
Illustration of protein (Elements Envato)

The most important nutrient for maintaining a healthy weight is protein. Muscle is made of protein and without it most of those extra calories could end up as body fat.

However, keep in mind that protein is a double-edged sword. It is also very filling which can significantly reduce your hunger and appetite. Thus making it more difficult to get enough calories.

High protein foods are meat, fish, eggs, lots of dairy products, nuts, etc. Protein supplements can also be useful if you are having trouble getting enough protein in your diet.

Fill with lots of carbohydrates and fats and eat at least 3 times a day. Eating lots of high-carbohydrate and high-fat foods is the ideal way to gain weight.

The best portions are to eat lots of protein, fat, and carbohydrates at each meal. Make sure to eat at least three meals a day and try to add energy-dense snacks.

Here are some energy-dense foods for weight gain:

  • Various nuts: Almonds, peanuts, etc.
  • Dried fruit: Raisins, dates, prunes, and others.
  • High-fat dairy: Whole milk, full-fat yogurt, cheese, and cream.
  • Fats and oils: Extra virgin olive oil and avocado oil.
  • Grains: Whole grains like oats and brown rice.
  • Meat: Chicken, beef, pork, lamb, etc.
  • Tubers: Potatoes, sweet potatoes, and yams.

2. Consume more calories

The most important thing you can do to gain weight is to create a calorie surplus, meaning you have to consume more calories than your body needs.

3. Eat with additional seasonings, sauces, or spices

Using lots of spices, sauces, and condiments can help gain weight. The tastier your food is, the easier it is to eat it in large quantities. Many of these foods are very filling, and sometimes you need to force yourself to keep eating even when you feel full.

You should avoid eating a lot of vegetables because it leaves little room for energy-dense foods. Eating whole fruit is fine, but try to emphasize fruit that doesn't require frequent chewing like bananas.

Tag # how to gain weight # gain weight # weight # body weight # eat high protein # high protein # calories # protein

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