WEIGHT GAIN : Easy and Healthy way

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Have you been looking to increase your weight?

Look nowhere. This article is all about informing you the best way you can increase your weight. So, that you can achieve the body shape you desire.

apple measured in a tape

If you stay till the end, you will know a lot of ways in which you can increase your weight.

It is important to know how our body mechanism works and how we can make that mechanism work in a way that we desire.

There is a lot of information available on the internet which promises you that you can gain 10kgs in 30 days. To be frank, they are either gaining weight in an unhealthy way. Or it’s just another fake information trying to grab your attention.

So, It is important to analyze everything related to our health and body. Don’t try to build your body with bad fat. Because it is not good for your health.

It is advisable to avoid such activities.


person lifting barbell to gain weight

Going to the gym and working out regularly plays an important role in gaining weight. Which in turn, helps to increase the density of the muscles.

There is a standard weight for every age and height.

Calculate your BMI(Body Mass Index) and find out under which category you fall. (BMI Calculator)

BMI Categories:

  • Underweight = <18.5
  • Normal weight = 18.5–24.9
  • Overweight = 25–29.9
  • Obesity = BMI of 30 or greater

It is suggested that you follow a strict diet which is rich in nutrients.


bowl of fruit & vegetable salad

For a single day, 2500 calories for a man and 2000 calories for a woman should be taken from a daily diet. (Source)

This is the average rate. To gain weight, you have to consume extra calories of 500 to 600 per day.

To gain those extra calories, you can include the following in your diet.

  • dairy products,
  • eggs,
  • fish,
  • meat,
  • lettuce,
  • sugar beet,
  • almonds,
  • peanuts, etc.

This is the most important part. These extra 500 calories will build your muscle strength and enlarges it. Which in turn, increases your weight.

eggs in a bowl with cheese and milk

Including Tuber foods in your diet helps you to gain weight easily.

There are certain activities that you should avoid doing.

  • Do not open your mouth extensively when eating. This is because when you expand your mouth, the air is mixed between the foods causing the body to slow down.
  • Drinking large quantities of water before and after meals can cause the stomach to fill the space needed for food.
water pouring in glass


Worldwide research has shown that the effect of underweight leads to an early death rate of approximately 140% for males and about 100% for females. (Source)

Notably, Obese People had about 50% higher risks of all-cause mortality than normal-weight people

Another study found that obese and underweight men are at greater risk for early death than women. (Source

Being underweight causes immune problems. Also, fractures of bones can occur on impact.

Besides adhesion fracture that affects the immunity, osteoporosis and fertility problem can also occur.
Being underweight can also lead to diseases such as sarcopenia and dementia.

It can also cause age-related skin rashes.


Sudden weight loss due to eating disorders is influenced by diseases such as Nervosa and anorexia. Mental health disorders can also occur.


Thyroid problems: Excessive thyroid (hyperthyroidism) can increase metabolism and cause unhealthy weight loss.

Celiac diseases: The most severe form of gluten intolerance. Most people with celiac disease do not know that it exists.

Diabetes: Uncontrolled diabetes can lead to severe weight loss.

If you want to gain weight, it is very important to do it in the right way

If you are underweight, you need to gain a balanced amount of muscle weight and good fat than a lot of unhealthy belly fat!

There are plenty of normal-weight people who get diabetes, heart disease and other health problems associated with obesity.


strawberry fall in milk

Milk provides a combination of fat, carbohydrates, and proteins.

It is an excellent source of vitamins and minerals, including calcium.

The protein content of milk makes it an excellent choice for people trying to build muscle.

One study found that after a resistance workout, drinking milk helped build muscle more effectively than a soy-based product.

A similar study involving women in resistance training showed improved results in those who drank milk following a workout.

For anyone who wants to gain weight, proteins are a must.

Tips to increase weight:

Tip 1: Use large plates to eat. Smaller plates make people automatically eat less, so if you are trying to get more calories, then definitely use larger plates.

Tip 2: Add cream to your coffee. This is a simple way to add more calories.

Tip 3: Take creatine. Muscle building supplement creatine monohydrate can help you gain a few pounds of muscle weight.

Tip 4: Get quality sleep. Sleeping properly is very important for muscle growth.

Tip 5: Eat your protein and vegetables first. If you have a mix of foods on your plate, eat calorie-dense and protein-rich foods first. Eat vegetables last.

Tip 6: Smoking. Smokers weigh less than non-smokers, and quitting smoking often leads to weight gain.


chocolate milk shake

It’s time to know about the mass gainer. What is Mass Gainer? How to consume? It’s uses and availability of nutrients. Results are listed based on the studies.



Usually, male, female and heterosexuals with a lean body are usually trying to get a good look.

There are many ways to get a good body structure by using a bodyweight gainer. Through this, we can get nutrients like carbohydrates, creatine, l-glutamine, etc., which will help you to gain weight.

In our daily life, we are not able to get enough calories. Through Mass Gainer, you can get about 630 calories per day.

A mass gainer is not only for bodybuilders. It is also for people who don’t have enough time to spend in a gym.


It increases the quantity of flour and cholesterol to lift energy. These things will restore and help the growth of muscles. It also includes a number of sugarless flour content to increase energy levels. And support the growth of the muscles.


  • It is necessary to study the nutritional table mentioned in the Mass Gainer. And you have to follow the criteria to consume, in 3 kg Mass gainer pack you can have 60 servings per pack in one level scoop (50 g).
  • Protein =22.8g
  • Carbs=109.05g
  • Fats=11.04g
  • 630 calories/day can be obtained if you take 3 mugs per day at 50 g. You can take all three mugs at once or in thrice in a day.


  • One thing you should understand about mass gainer, it does not mean that you can gain 5 to 10 kg in a month if you consume Mass Gainer.
  • On the web some people are spreading misinformation, So you must know about the supplements like carbohydrates, protein and fat that you can get from our daily diet. For example, you can get 50 grams of carbs from 10 eggs.
  • To get fat, you need to eat peanuts, green beans, and almonds.
  • And if you want to get, protein, vitamins, minerals from protein powders the price is higher. So we are suggesting mass gainers gain weight.
banana milkshake
  • And if you trying to get nutrients from fruits, you will have to spend a lot. You can get about 2500 calories from the usual daily foods such as rice and potatoes.
  • Additionally, you can get 600 calories through mass gainer. This way you can definitely increase your weight from three to four kilos. You can get good fat from a weight gainer that is derived from like peanuts etc., this is not like bad fat that is derived from fatty food.
  • Also, find out how you can increase your weight with the help of milk shakes here.

The site has been subjected to various analyses and the fact remains unchanged. We hope these may be extremely useful for you. Also, stay on our website for more health information. For more doubts and opinions contact@thehealthelite.com

Please let me know your thoughts below in the comments section.

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