For the Rare Few who want to Gain Weight

Indulge in Healthy Fats Such as Cottage Cheese & Hummus

People wanting to gain weight are lost among the ocean of people trying vigorously to lose the extra kilograms. People hope to add a few kilograms due to some medical condition that had led to unplanned weight loss or some other people desire to add muscle mass to their frame. Ideal weight gain is always in the form of lean muscle and not fat muscle. Your weight gain might be a matter of envy to your friends/relations when they know that you must add weight to stay healthy. But, you are the one who has understood that weight gain too can be tricky, especially when it must happen in the healthy way.

The rule is simple-consuming more calories than you burn and creating a state of positive calorie balance. This does not mean that you keep munching on some junk or the other all through the day. ‘What’ you eat is as important as ‘how much’ you eat. Eat calorie-dense foods that are dense in nutritional values to help you acquire the required vitamins and minerals. We might consume empty calories over ambitiously in an eagerness to gain weight in a limited time. To gain weight in a healthy way, it is best to get in touch with a nutritionist/dietitian at www.firsteatright.com who can assist you with the best foods that are high in both, calories and nutrients.
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Misconceptions on increasing muscle mass exist till date and the most common of it is that eating more proteins and taking supplements can build new muscle tissue and you can become a superstar with six-pack abs like Salman Khan or Aamir Khan. Building a healthy new muscle requires:

• A stimulus in the form of weight or resistance on the muscle.
• Proper nutrient intake and a high-calorie diet during the recovery period.

Replace Fat-free Milk with Whole Milk

​For increased muscle strength and size, protein synthesis must be greater than breakdown for long time periods (maybe weeks or months). Certain foods, some of which might be your all-time favorites too, help to gain muscle mass.

1. Consume Additional Calories: Simple yet effective way to add calories to your diet is to switch to higher calorie versions of food you consume regularly-whole milk smoothie instead of fat-free milk smoothie or avocado spread sandwich instead of the regular veggie sandwich should do the trick. Aim to increase your calorie intake by 300 to 500 calories per day in addition to your regular calorie intake while balancing the intake of macronutrients (fats, protein and carbohydrates) precisely.
2. Eat Low-volume, Calorie-dense foods: Sometimes, it’s hard to increase portion sizes significantly and the best way to compensate the daily calorie requirements is to snack on small quantities of high-calorie foods. Nuts, seeds and dried fruits contain abundant calories and nutrition in small quantities. Eating a bowl of mixed nuts can ensure an additional 200 calories to your healthy diet plan.
3. Eat Small Meals Frequently: Having a small meal every two to four hours ensures that the daily calorie requirements are fulfilled. Balance weight training and food intake. Follow a well-balanced meal and snack schedule that distributes macros evenly all through the day.
4. Pre- and Post-Workout Meals: Protein synthesis can be increased by consuming protein essential amino acids (EAAs) and carbohydrates immediately before, during and after resistance training. A post-weight training recovery meal should contain carbs and proteins in a 3-4:1 ratio.
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High-Calorie Nutritious Foods
Given here is a list of high-calorie healthy snacks that can be consumed heartily:

• Trail mix with your choice of dried fruits and nuts.
• Cheese and cherry cubes on a stick.
• Fruit and nut-based energy bars.
• Granola or muesli with whole milk, chopped nuts and dried fruits.
• Protein sources like chicken or turkey paired with nuts, seeds and fresh/dried fruits.
• Avocado spread on whole-grain bread.
• Whole milk Greek-style yogurt, kefir or cottage cheese.
• One tablespoon of olive oil contributes 120 calories. Add it to your oatmeal, mashed potatoes or even your salad. Adding such healthy fats is a great way to add calories.
• Eat desserts that contain ample calories such as zucchini bread, pumpkin pie, frozen yogurt and oatmeal cookies.
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You cannot achieve weight gain overnight. As in the case of weight loss, weight gain too needs patience and perseverance. Add calories every day to build up your calorie store and achieve your target weight gain in a healthy way. 

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