How to Gain Weight Fast: Tips to Be Safe and Healthy

The combination of high-energy food, resistance training, and rest is the only key to gaining 1 pound in a month, nourished in a healthy manner. The following step-by-step plan can be used. 

🥗 1. Take in More calories than you use up. In order to put on weight, your body needs to be calorically positive, in other words, you need to have more calories than your metabolic rate is spending every day. Increase your daily calorie consumption by 500-700kcal. You should expect a healthy weight gain of 235 pounds (2 kg) every month. Keep track of your calories with apps such as MyFitnessPal or HealthifyMe. 

 🍳 2. Pay Attention to Foods of High-Calorie and rich in nutrients. Shun junk food; instead consume nutritious yet full of calories food: Category Foods Carbs Rice, oats, potatoes, pasta, whole-grain bread, sweet potatoes. Proteins Eggs, chicken, paneer, fish, milk, yogurt, lentils, tofu. Healthy Fats Nuts (almonds, peanuts, cashews), seeds, avocado, olive oil, peanut butter. Snacks Fruits, dips (banana + milk + peanut butter), cheese sandwiches, smoothies, and shakes. ✅ Tip: Eat 5-6 small meals throughout the day rather than 3 large meals. 

🏋️‍♂️ 3. Resistance (Non Cardio) Training. Muscle gain > fat gain. Pay attention to the compound exercises: squats, push-ups, pull-ups, bench press, deadlifts. Exercise Train 4-5 days/week, adding weights gradually. Do not use too much cardio it burns too many calories. 

 💤 4. Get Enough Sleep Goal: 7-9 hours of sleep each night. Muscle recovery and growth hormones occur when at rest. 

  🥤 5. Consume Weight Gain Shakes (Optional) One of the most basic homemade weight gainers shakes: 1 banana + 2tbsp peanut butter + 1 cup milk + 1 tbsp honey + oats + dry fruits. Shake and take twice a day (after exercising and right before sleeping). 📆 Sample 1-Day Meal Plan Morning: Oats, milk, and banana and nuts. Mid-morning: Paneer toast or Boiled eggs. Lunch: Rice, Dal, and ghee, vegetables and curd. Evening Snack: Sandwich of banana shake or peanut butter. Dinner: Chicken /fish or paneer, roti, rice, veggies. Night: Milk and honey/ dry fruits. Would you prefer my custom-made 30-day eating strategy + exercise plan (such as vegetarian or non-vegetarian, home exercises or gym)? That will help you to follow and track your progress.