Healthy Weight Gain Strategies for Young Boys and Girls: Gaining weight tends to equate with poor dietary habits or junk food. But for malnourished and underweight young girls and boys, healthy weight gain is necessary for proper growth and development and good health. If you are finding it difficult to gain a few kilos the healthy way, follow this guide that will take you through effective strategies, diet regimens, and lifestyle adjustments to gain a healthy weight.
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Why Is Healthy Weight Gain Important?
Most young people continue to be underweight due to rapid metabolism, lack of appetite, or incorrect eating habits. Underweight is, however, responsible for:
Weak immunity
Deficiency in nutrients
Slowed growth and development
Fatigue and low energy
By eating a healthy diet plan, you will gain weight gradually and sustainably without adversely affecting your health.
Healthiest Weight Gain Tips
Some good tips to gain healthy weight among underweight boys and girls are listed below:
1. Increase Calorie Consumption with Nutrient-Rich Foods
Rather than eating empty calories in processed or sweet foods, fuel your body with nutrient-rich meals. Include healthy fats, lean proteins, and complex carbs on your plate.
Sample calorie-rich foods:
Proteins: Eggs, chicken, fish, tofu, and paneer
Healthy Fats: Nuts, seeds, olive oil, and avocado
Carbs: Whole grains, brown rice, quinoa, and oats
Trick: Consume 300–500 more calories daily to gain weight in a healthy manner.
2. Have Regular, Balanced Meals
If you have difficulty consuming large portions, divide your meals into small, frequent portions. Take 5-6 meals a day, including snacks.
Meal Plan Example:
Breakfast: Scrambled eggs with whole wheat bread and avocado
Mid-morning Snack: Banana with peanut butter
Lunch: Grilled chicken, quinoa, and mixed vegetables
Evening Snack: Greek yogurt with nuts and honey
Dinner: Salmon, sweet potatoes, and sautéed spinach
Post-dinner Snack: Almond butter smoothie
Read also: Best Indian Diet Plan for Weight Loss: A Natural Solution for a Healthier Lifestyle
3. Strength Training to Build Muscle Mass
Just increasing calories won’t work if you lead a sedentary lifestyle. Strength training regularly helps you gain lean muscle and not unhealthy fat.
Exercise recommendations:
Weightlifting (dumbbells or resistance bands)
Squats, lunges, and push-ups
Strength-based Pilates or yoga
Tip: Try 3-4 strength training sessions a week to effectively build muscle.
4. Make Healthy Smoothies and Juices
Smoothies and juices work well to add additional calories and nutrients. Avoid store-bought, sugary ones and make healthy smoothies at home using whole foods.
Healthy Smoothie Recipe:
1 banana
1 tbsp peanut butter
1 cup whole milk
1 tbsp honey
1 tbsp chia seeds
1 scoop protein powder (optional)
Blend and enjoy!
5. Follow an Eating Plan with Intermittent Fasting
Although intermittent fasting is generally associated with weight loss, it may also be employed for weight gain. How?
Consume calorie-rich meals during your eating period.
Lengthen the fasting time a bit to develop a greater hunger for larger meals.
Tip: Use a 16:8 fasting schedule (16 hours of fasting, 8 hours of eating) to maintain consistency.
6. Try a Juice Cleanse for Better Digestion
A juice cleanse can help detox your system, improve digestion, and boost nutrient absorption. However, don’t rely on it for weight gain—it should only be a short-term cleanse before starting a calorie-rich diet.
Juice Cleanse Example (1-Day Plan):
Breakfast: Green juice (spinach, cucumber, green apple, and ginger)
Lunch: Juice made from carrot and beetroot
Dinner: Pineapple and mint juice
Tip: Follow the cleanse with a meal plan full of calories to effectively gain weight.
Meal Food Choices Calories
Breakfast Oatmeal with milk, nuts, and honey 400 kcal
Mid-morning Peanut butter toast and banana 350 kcal
Lunch Grilled chicken, quinoa, and roasted veggies 600 kcal
Snack Greek yogurt, almonds, and honey 300 kcal
Dinner Salmon, sweet potatoes, and sautéed spinach 550 kcal
Post-dinner Protein shake with chia seeds 400 kcal
Total Calories: 2,600 – 2,800 kcal
Tip: Vary portion sizes according to your calorie goal.
Healthy Weight Gain Quick Tips
Make protein a priority: Add lean protein to each meal.
Choose healthy oils: Prepare with olive oil or ghee for extra calories.
Hydrate: Drink lots of water but not before meals.
Skip junk food: Weight gain on processed or sugary foods may result in poor fat storage.
Common Mistakes to Avoid
Skipping meals: Irregular consumption of food deems your journey slower.
Not being physically active: No workouts or exercises help to gain fats instead of muscular mass.
Taking too many supplements: Weight gain powders and supplements must go along with and not instead of whole foods.
Healthy weight gain is not binge eating but rather nutrient-rich food choices, a regular eating regimen, and regular exercise. Mix balanced meals, strength training, and calorie-rich snacks to build muscle and overall health gradually.
Disclaimer: The information in this blog is for educational purposes only and is not intended to replace professional medical advice. If you have underlying health conditions or specific dietary needs, consult a healthcare provider or nutritionist before making any significant changes to your diet or exercise routine.
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