We often see people struggling to get rid of extra kilos, but some people are looking for permanent solutions to gain weight in a healthy way. Whether due to a faster metabolism, recovering from an illness, or simply wanting to fill out your body, gaining weight can be just as challenging as losing it. But don’t worry now! Here we have listed simple, natural and nutritious ways by which you can effectively gain kilos within a week.

1. Eat more calories than you burn

To gain weight, you need to create a calorie surplus, meaning you consume more calories than your body burns each day. Aim for a 300-500 calorie surplus per day for gradual weight gain. If you want faster results, you can increase this surplus to 700-1,000 calories, but make sure you are still focusing on nutritious foods because eating junk food will have a bad effect on your health.

Whole grains, healthy fats like avocados and nuts, lean proteins, dairy, and calorie-rich fruits like bananas and mangoes.

2. Focus on nutrient-rich foods

Eating calorie-dense but nutritious meals ensures that you are filling your body with essential vitamins and minerals while keeping you from gaining weight. Avoid junk food with empty calories, which can lead to weight gain but lack nutrients, leading to unhealthy weight gain.

Oats, quinoa, sweet potatoes, eggs, fatty fish like salmon, nuts, seeds, and healthy oils like olive oil.

3. Include protein-rich foods in your diet

Protein is important when it comes to building and maintaining muscle, especially if you’re adding exercise to your weight gain plan. Aim to consume 1.5 to 2 grams of protein per kilogram of body weight. High-protein foods help you build lean mass instead of just body fat.

Foods to include:

Chicken breast, turkey, fish, beans, legumes, Greek yogurt, and eggs. You can also add it to a protein shake or smoothie for an extra boost.

4. Eat more often

Eating three large meals can be challenging, especially for people who have little appetite. Try to eat 5-6 small, nutrient-dense meals throughout the day to meet your calorie goals without feeling overly full.

– Breakfast: Oatmeal with nuts and fruit, or smoothie with yogurt, banana and nut butter.

– Mid-morning snack: Trail mix with dried fruits, nuts and dark chocolate.

– Lunch: Grilled chicken or tofu with quinoa and vegetables, drizzled with olive oil.

– Afternoon snack: Avocado on whole-grain toast.

– Dinner: Salmon and vegetables with sweet potatoes.

– Snack before bed: cottage cheese with berries.

5. Include strength training

Strength training helps you gain muscle instead of fat, which is essential for healthy weight gain. Include resistance exercises like squats, deadlifts, bench presses and bicep curls in your weekly routine. Aim for 3-4 strength workouts per week, to give your muscles time to recover.

6. Eat healthy fats

Healthy fats are rich in calories and provide essential fatty acids that help regulate hormones and increase nutrient absorption. Adding a source of healthy fat to each meal can increase your calorie intake without significantly increasing the amount of food consumed.

Olive oil, avocado, nuts, seeds, and fatty fish.

7. Drink calorie-dense beverages

Liquid calories may be easier to consume than solid foods and can help increase your calorie intake without making you feel overly full. Avoid sugary sodas and choose healthy, calorie-dense beverages instead.

Drinks to include:

Smoothie made with yogurt, milk, banana, and nut butter; protein shake; whole milk; And fruit juice without added sugar.

Get the latest news live on Times Now with breaking news and top headlines from weight loss, health and more from around the world.