Gaining weight in a healthy and sustainable way—focusing on lean muscle rather than excess fat—requires a well-planned dietary strategy. The key to weight gain is consuming more calories than you burn consistently, creating a caloric surplus. But it’s not just about eating more; the quality of those calories matters to promote muscle growth and overall health. A balanced diet for healthy weight gain should be rich in nutrient-dense foods. Protein is essential for muscle repair and growth, so including lean meats, poultry, fish, eggs, dairy, beans, lentils, and tofu is crucial. Carbohydrates serve as the primary energy source, especially for workouts, and replenishing muscle glycogen. Complex carbs like whole grains, brown rice, quinoa, oats, and starchy vegetables provide sustained energy and vital nutrients. Healthy fats from sources such as avocados, nuts, seeds, and olive oil support hormone production and overall well-being. Increasing calories gradually with whole, unprocessed foods instead of sugary drinks or junk snacks helps build healthy weight. Eating frequent, balanced meals throughout the day aids in maintaining a consistent calorie surplus. Pairing this with regular strength training encourages muscle growth, ensuring weight gain is mostly lean mass. For personalized guidance, consult a registered dietician or sports nutritionist. Looking to gain weight healthily? Get a tailored diet plan from Osteo N Neuron Physiotherapy, your trusted clinic in Rohini Sector 7.
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