Gain weight the right way

However, binging on unlimited high-carb fatty foods and avoiding workouts do not result in healthy and sustainable weight gain, which needs a planned and balanced nutritional approach and exercises, to ideally add 500- 750 gms every week, or two to three kgs maximum per month.

You might have wondered why some individuals tend to put on weight easily if they consume high-calorie food for a few days or skip workouts, whereas there are others who never seem to gain weight despite eating fatty, junk food. Clinical nutritionist from Apollo Spectra, V Krishna Deepika, explains the reasons.

“Genetics is a key determi- nant in making a person’s psychic slender. Usually, such people have a family history of a lean body. On average, they also have faster metabolism rates than others. Calories con- sumed are promptly burnt even with minimal movement or work, and therefore fat is not stored in the body. Also, some people have good gut health and an active digestive system. They have over- all a healthy lifestyle, with a balanced diet, exercise and adequate sleep. Therefore, they do not put on weight easily.”

However, secondary health conditions like hyperthyroidism and diabetes can also make people very thin and these need to be tested and checked by a doctor.

A normal, healthy individual requires around 2000 kilocalories per day. Those wanting to gain weight are advised to eat around 2200-2500 calories a day. However, calorie requirement is case specific and should be customized in consultation with a doctor or nutritionist depending on the person’s age, activity level, physical condition etc. It is also advisable to take the nutrients from natural sources rather than depend on supplements, which can affect health adversely, point out health experts.

They also recommend steering clear of bakery items, junk food, cold drinks, deep fried snacks and of course alcohol, as it spoils gut health and don’t contribute to healthy weight gain. “Individuals aspiring to gain weight can eat a little more calories and protein to store a higher quantity of reserve fat in the body. For instance, they can eat one roti or slice of bread more than their usual intake. They should eat more protein to build muscle mass – 1.4 to 1.6 gms per kg body weight. For instance, a 50-kg adult can consume around 75 gms of protein per day,” says Deepika.

“Those who wish to gain weight should have three main meals and three small meals. Include high calorie fructose-rich fruits such as mangoes, bananas, chikoo, grapes, custard apples, dry fruits like dates, pista, cashew, figs etc., natural, home- made fruit juice, milkshakes, smoothies, dry fruit ladoos, mashed potatoes, plain yoghurt containing probiotics and so on,” she adds.

Satish Paryada, celebrity fitness coach, entrepreneur and founder of Fitmap Gym, Hyderabad, says, “Focus on high- protein, calorie-dense foods like lean meats, whole eggs, legumes and pulses, and dairy products. Healthy fats from sources like avocados, nuts, and olive oil help support overall health, while complex carbs like rice, whole grains and sweet potatoes provide sustained energy. And don’t forget to stay hydrated — water and electrolyte-rich drinks keep digestion and muscle function on track.”

Whether you’re try- ing to gain or lose weight, the key is balance. Fitness is a long-term journey, and focusing on strength, health and sustainable habits will always get the best results.

“Strength training is the foun- dation, with exercises like squats, deadlifts, bench presses and pull-ups helping to build overall muscle. To see real progress, you need to increase your weights gradually (progressive overload) and aim for 3 to 5 strength workouts per week. Adding some mobility work and light cardio (like walking or short cycling sessions) keeps your heart healthy without burning too many calories,” Satish says.

“Gaining weight in a healthy way is not just about eating more. It’s about doing it strategically and sustainably. Many people make the mistake of overdoing cardio. Long-distance running or intense cardio sessions can create a calorie deficit, making it harder to gain muscle. Instead, keep cardio light — just 2 to 3 short sessions a week to stay active without affecting your muscle-building progress,” he advises.