A healthy weight gain goal would be around 0.5 to 1 kg per week. Here are some general guidelines to help you gain weight in a healthy way : 1. Increase your calorie intake : In order to gain weight, you need to consume more calories than you burn. A safe calorie surplus would be around 300 to 500 calories per day, which can help you gain 0.5 to 1 kg of weight per week. You can increase your calorie intake by adding healthy high-calorie foods to your diet such as nuts, seeds, nut butter, avocados, whole grains, dairy products, and lean protein. 2. Eat frequently: Instead of consuming three large meals per day, try to eat smaller meals more frequently throughout the day. This can help you increase your overall calorie intake and provide your body with a steady supply of nutrients. 3. Choose nutrient-dense foods: Focus on consuming nutrient-dense foods that are high in calories and nutrients. This includes foods such as whole grains, lean protein, healthy fats, fruits, a...
Rimas Riz
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