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We often see people struggling to get rid of those extra kilos but some are looking for sustainable measures to gain weight healthily. Whether due to a fast metabolism, recovery from illness, or simply wanting to fill out your frame, gaining weight can be just as challenging as losing it. But worry no more! Here we have listed simple, natural and nutritious methods, by which you can increase your kilos effectively 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 daily. Aim for a surplus of 300–500 calories per day for gradual weight gain. If you want faster results, you can increase this surplus to 700–1,000 calories but ensure you're still focusing on nutritious foods as hogging on junk food will impact your health badly.

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

2. Focus on Nutrient-Dense Foods

Eating calorie-dense but nutritious foods ensures you’re fueling your body with essential vitamins and minerals while gaining weight. Avoid empty-calorie junk food, which may add kilos 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. Add Protein-Rich Foods to Your Diet

Protein is important when it comes to building and maintaining muscle mass, 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 rather than just body fat.

Foods to Include:

Chicken breast, turkey, fish, beans, legumes, Greek yogurt, and eggs. You can also add protein shakes or smoothies for an extra boost.

4. Eat More Frequently

Eating three big meals can be challenging, especially for those with a small appetite. Try eating 5-6 smaller, nutrient-dense meals throughout the day to meet your calorie goals without feeling overly full.

- Breakfast: Oatmeal with nuts and fruit, or a smoothie with yogurt, bananas, 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 with sweet potatoes and a side of veggies.

- Before Bed Snack: Cottage cheese with berries.

5. Incorporate Strength Training

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

6. Consume Healthy Fats

Healthy fats are calorie-dense and provide essential fatty acids that help regulate hormones and enhance nutrient absorption. Adding a source of healthy fat to each meal can boost your calorie intake without increasing food volume significantly.

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

7. Drink Calorie-Dense Beverages

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

Drinks to Include:

Smoothies made with yogurt, milk, bananas, and nut butter; protein shakes; whole milk; and fruit juices without added sugar.

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