Healthy Weight Gain: Dietitian's Guide
Healthy weight gain is often misunderstood. Many people believe that simply eating more will lead to bulking up, but this is a myth. In reality, extra food can lead to fat gain rather than muscle. It’s essential to recognize that weight gain can come from several sources: muscle, fat, water, bones, or glycogen. To achieve healthy weight gain, focusing on muscle building while minimizing fat accumulation is crucial.
Dietitian Vidhi Chawla, founder of FISICO Diet and Aesthetic Clinic, emphasizes that healthy weight gain depends on regular eating, making nutritious food choices, and exercising. She advises not to solely concentrate on the scale, but rather to make gradual and sustainable changes to one’s lifestyle.
To gain weight healthily, one must consume more calories than they burn. However, the quality of these calories is equally important. A daily surplus of 300–500 calories is recommended. Instead of resorting to fried or processed foods, individuals should focus on wholesome options. This includes incorporating a good source of protein in every meal—such as eggs for breakfast, dal or chicken for lunch, and paneer or tofu for dinner. Smoothies made with milk, nut butter, and protein powder are also great for snacks.
Carbohydrates play a vital role in replenishing glycogen stores and providing energy for workouts. Healthy fats are essential for hormone production and vitamin absorption. Foods like sweet potatoes, whole grains, fruits, nuts, and seeds should be included regularly in meals. Dietitian Chawla notes that while diet is crucial, factors such as daily exercise, hydration, and adequate sleep also significantly contribute to healthy weight gain.
Incorporating strength training, resistance exercises, or yoga can help tone the body and promote natural weight gain. Staying hydrated and ensuring 7 to 8 hours of sleep is vital for regulating digestion and growth hormones.
To achieve healthier weight gain, it is advisable to avoid certain components such as excessive sugar and processed foods that do not support muscle growth. Always consult with a healthcare provider for personalized advice tailored to individual health needs.
