12tips For Weight Gain | Gain 10kg In 1 Month

 To gain weight in a healthy and controlled manner, consider the following dietary tips:

1. **Caloric Surplus:** 

Consume more calories than you burn. Calculate your daily maintenance calories and add 300-500 extra calories to promote weight gain.

2. **Balanced Diet:**

 Focus on a balanced diet that includes all food groups: carbohydrates, proteins, and fats.

3. **Carbohydrates:**

 Incorporate complex carbohydrates like whole grains, rice, pasta, and potatoes for energy.

4. **Proteins:** 

Consume lean protein sources such as chicken, turkey, fish, lean beef, eggs, and plant-based options like beans and tofu to support muscle growth.

5. **Healthy Fats:** 

Include sources of healthy fats in eggs and paneer, avocado(fruit).

6. **Frequent Meals:** 

Eat 5-6 smaller meals throughout the day to ensure a consistent calorie intake.

7. **Snacking:** 

Healthy snacks like nuts, yogurt, and fruit can provide extra calories between meals.

8. **Protein Shakes:**

 Consider adding protein shakes with added calories for a convenient way to increase your protein and calorie intake.

9. **Nutrient-Dense Foods:**

 Choose nutrient-dense options like fruits, vegetables, and whole grains to ensure you get essential vitamins and minerals.

10. **Strength Training:**

 Combine your diet with strength training exercises to build muscle mass, not just fat.

11. **Hydration:** Drink enough water to support overall health, but don't fill up on water before meals.

12. **Monitor Progress:** Keep track of your weight and adjust your calorie intake as needed.

Please Consult a healthcare professional or a registered dietitian before you making significant changes in your diet, especially if you have specific health conditions or dietary restrictions.