How to gain weight ?

How to gain weight?


Many people face problems like being skinny or being underweight and struggle to put on weight, whereas, many others struggle to gain muscles.

gain weight

Both can be achieved following the same path, i.e. to have some additions to your daily diet and routine.

Studies say calorie consumption per day for an average man and woman is 2500 calories and 2000 calories per day, respectively.

To experience fast gain in weight all you are required to do is to consume calories more than your body can burn. You can safely consume extra 500-700 calories above your maintenance level for faster results.

It is important to keep track of your calorie consumptions, by using calorie calculators (provides only estimates) and many other online tools, it can help you to set daily targets.

Here are some must inclusions to your daily diet and routine to get fruitful results:

Thick-shakes and Smoothies

thick-shakes and smoothies

They are tasty weight gainers and has a lot of calories, carbs in it.

A glass full of thick shake (almost all flavors) on an average contains around 250 calories.




Nuts like almonds, cashew, peanuts contain 7-9% of carbs value.

Handy to carry and consume anywhere any time, nuts act as energy boosters.

Dried Berries and Fruits

Dried cranberries, raisins, etc. are big powerhouses in small packets.

These yummy treats are the best snacks. Consumption of Small quantities gives you all the required calorie dosage, so you can eat a lot still have room for the next meal.

Starchy Food

Fatty foods like potatoes, rice, quinoa, pasta, are essentials for gaining weight.

A cup of rice contained around 200 calories, cheese sauced pasta bowl can serve you about 500 calories.

Dairy Products


Dairy products

Those who wish to gain weight can always show their love for butter and cheese.

Dairy products are rich in potassium, vitamins, calcium, and minerals. Studies prove that consuming milk and dairy products improves your workout abilities.

Sugary Sweets


Sugary Sweets

To gain weight you have all the luxuries to give yourself some sugary treats.

Average milk chocolate of 100 gm can have about 550 calories, and how can we forget the heavenly taste. So you can eat as many as you want.




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Mayuri Bhoyar

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