1. Monitor Your Calories and Macros

Utilise a food tracking tool, such as MyFitnessPal, to keep an eye on:

• Aim for 300–500 extra calories each day.

• Protein: between 1.2 and 2.2 grammes per kilogramme of body mass.

• To reach your entire calorie requirements, balance your intake of fats and carbohydrates.

Tracking makes sure you’re constantly eating enough and helps you find any holes in your body weight gain diet.

2. Consume Fluid Calories

Liquid calories are your best friend if you have trouble eating:

• Nut butter, banana, oats, and protein powder smoothies

• Dairy substitutes or whole milk

• Yoghurt and honey-based homemade bulk gainers

You won’t feel overly full after eating these because they are easy to digest.

3. Consume food prior to going to bed

Overnight, your body grows muscle and restores itself. A snack before bed can help you achieve your objectives:

• Granola with Greek yoghurt

• Toast with peanut butter

• Fruit with cottage cheese

This promotes muscle growth and prolongs your body’s anabolic condition.

4. Employ Training with Progressive Overload

A significant weight gain transformation won’t result from eating healthily without engaging in effective exercise. At the gym:

• Every week, increase the weight or reps.

• Concentrate on basic lifts, such as dead lifts, bench presses, and squatting exercises

• With rest days, train three to five times a week.

Gaining muscle requires smart training and a healthy diet.

5. Include Nutritious Fats in All Meals

Since oil has more than twice as many calories as protein or carbohydrates, it’s a great way to increase intake.

• Drizzle rice and vegetables with olive oil.

• Add nuts or seeds to muesli.

• Make use of full-fat dairy products.

This is a clever, high-calorie strategy for meals that effectively increase weight.

6. Remain Regular During Rest Days

On rest days, many individuals eat less, but your body still needs nourishment to grow and heal. if you’re not training, stick to your weight gain diet.

7. Eat More Quickly (But Carefully)

Although eating slowly aids in digestion, consuming too slowly can cause you to feel fuller more quickly. Strike a balance by eating slowly and avoiding excessive screen time.

8. Prepare Your Food in Advance

Having prepared meals eliminates decision fatigue. Allocate one or two days every week for preparation:

• 3–4 meals a day that are heavy in protein

• Trail mix, protein bars, and cooked eggs are examples of snacks. Or save time by using the top meal prep delivery service for weight gain.

9. When Cooking, Use Calorie Boosters

Calorie-boosting without sacrificing flavour is possible with simple ingredients:

• Put butter or ghee on cooked food.

• Use bone broth to cook pasta or grains.

• Add a lot of cheese to wraps or sandwiches.

Over the course of the day, every additional calorie adds up!

10.Control your sleep and stress

Sleep deprivation or excessive stress will undermine progress. Pay attention to:

• 7 to 9 hours of restful sleep

• If necessary, take quick naps during the day.

• Self-care techniques include journaling, breathing techniques, or meditation

Your mental condition and physical transformation are closely related.