9 Healthy Weight Gain Strategies for Indians Building a Strong

Calorie Surplus

Consume more calories than your body burns each day, 300-500 calories

Focus on Diet

Focus on whole grains, lean proteins, healthy fats, dairy products, fruits, and vegetables.

Regular Meals

Five to six smaller meals throughout the day to increase your calorie

High Protein Foods

Include High Protein foods such as lentils, chickpeas, beans, dairy products, lean meats, and fish in your meals

Healthy Fats

Include healthy fats into your diet, such as nuts, seeds, avocados, and olive oil.

Nutrient-Dense Snacks

Choose snacks that are high in calories and nutrients, such as trail mix, nuts, nut butter, yogurt, and protein bars

Exercises

Regular strength training exercises to build muscle mass

Caloric Beverages

Drink calorie-rich beverages like smoothies, milkshakes, fruit juices, and protein shakes

Healthy Supplements

Consult a healthcare professional or nutritionist to determine if you need any dietary supplements to support weight gain

Patience

Be patient with your progress and focus on making sustainable lifestyle changes

Tips for Weight Loss Strategies for Indians

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