What are the best ways to gain weight healthily?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Yes, you can gain weight and achieve a normal body structure with the right diet, exercise, and lifestyle changes. To give you the best advice, I need to know your height, but generally, a healthy weight for most men would be 50 to 70 kg, depending on height and body type.

Steps to gain weight in a healthy way:

A. Eat more calories than you burn. For this, you should aim for 500 to 700 extra calories per day. Also, you can do the following things,

1. Eat every two to three hours (small, high-calorie meals).

2. Include healthy fats: Nuts, seeds, peanut butter, ghee, and olive oil.

3. Increase protein intake: Eggs, paneer, chicken, fish, dal, soya, and milk.

4. Eat complex carbohydrates: Rice, roti, potatoes, oats, and bananas.

5. Drink full-cream milk and homemade shakes.

   Exercise (strength training):

   Focus on weight training (push-ups, squats,or lifting weights) to build muscle, not just fat.

   Avoid too much running or cardio, as it burns calories.

   C. Improve digestion and nutrient absorption:

   1. 1. Eat ginger, curd, buttermilk, and soaked almonds to improve digestion.

      2. Avoid junk food, as it causes poor nutrient absorption.

         D. Get enough sleep and reduce stress:

         1. Seven to nine hours of sleep helps your body build muscle.

         2. Stress can cause weight loss, so try yoga or meditation.

            How Long Will It Take?

            Target: You can gain two to three kilograms per month (healthy & sustainable). In four to six months, you can gain eight to ten kilograms with consistency.

            Would you like to know a detailed meal plan to help you gain weight faster? Also, please share your height for a more accurate weight target!

            I hope this helps.

            Take care.

            Regards.