The Best Diet and Weight Gain Tips for Steady Weight Increase from 60 to 75 Kgs

Increasing your weight to a target of 75 kg from 60 kg is a journey that requires careful planning and execution to ensure you gain the right kind of weight #8212; muscle rather than fat. This article explores the best dietary practices, tips, and considerations for achieving this goal in a healthy and sustainable manner.

Focus on Calories: Aim for a Surplus

Calorie surplus is the cornerstone of weight gain. Consuming more calories than you burn each day prompts your body to store excess energy as fat or, if you're lifting weights, muscle. To find out how many extra calories you need to consume, consider:

Identifying your current basal metabolic rate (BMR) Calculating your total daily energy expenditure (TDEE) Adding a calorie surplus of 250-500 calories a day to your TDEE

Maintaining this surplus consistently can help you gain weight in a healthy manner.

Choose Healthy Fats and Carbs

When aiming to gain weight, it's essential to focus on nutritious, high-calorie foods. Incorporate the following into your diet:

Fats: Avocado, nuts, seeds, and olive oil to increase calorie intake without compromising on nutrition. Complex Carbohydrates: Whole grains, legumes, and starchy vegetables to provide sustained energy and fiber.

This balanced approach ensures that you are not just increasing your calorie intake but also fueling your body with the necessary vitamins and minerals.

Protein is Key: Build Muscle Not Just Fat

The inclusion of protein in every meal is crucial for muscle growth and repair. Opt for:

Eggs Lean cuts of meat Fish Legumes and Soy products

Not only do these foods provide essential amino acids, but they also help maintain muscle mass while you are gaining weight.

Snack Smart: Don't Skip Snacks!

Snacking can be a strategic way to increase your daily calorie intake. Choose calorie-dense snacks such as:

Nut butters Dried fruits Fruit and nut mixes Cottage cheese or Greek yogurt

These snacks can be consumed between meals to boost your calorie intake without feeling overly full.

Eat Intuitively: Listen to Your Body

Most importantly, listen to your body and eat intuitively. Stop when you feel comfortably full. Adjust your portions based on your hunger and satiety cues:

Consume until you feel satisfied, not stuffed. Portion control is key to maintain a balanced diet. Adjust your daily caloric intake as needed to achieve your weight gain goal.

Busting Diet Industry Myths: Daily Food Timing

Several myths about food timing and weight gain continue to circulate in the diet industry. Let's debunk some of these myths to help you make informed choices.

Eating Late at Night: Does It Make You Gain Weight?

The idea that eating late at night leads to weight gain is a common belief. However, science does not support this claim. According to the National Institute of General Medical Sciences, the human circadian rhythm directs sleep and eating behavior, not the time of day you eat. Most research supporting this theory is based on animal studies, which may not be directly applicable to humans.

In a 2009 study, mice that ate during the night gained more weight than those that ate during the day. However, studies involving humans have not found a significant relationship between eating late at night and weight gain. If you feel hungry after dinner, keep light snacks handy. Examples include carrot sticks with hummus, a handful of nuts, or apple slices with nut butter.

Is There a 'Best' Time to Eat Fruits?

Many health experts recommend eating fruits during the day and prohibiting them at night. This recommendation lacks scientific basis. Fruits can be consumed at any time, as long as the types and quantities align with your weight gain goals:

Incorporate low-calorie fruits like bananas, kiwi, pineapple, and oranges to promote quality sleep. High-calorie fruits like avocados can be used more cautiously to increase your calorie intake.

Breakfast: The Most Important Meal of the Day?

Breakfast is often touted as the most important meal of the day. However, its necessity depends on your individual diet habits. Studies show that mandatory breakfast is not a great strategy for weight loss. A 2019 British Medical Journal study concluded that skipping breakfast might not adversely affect daily caloric intake or weight gain.

Consider intermittent fasting or eating your first meal at lunch if you want to follow this schedule. The key is to maintain a balanced diet and listen to your body's cues.

Conclusion

Weight gain is a gradual process that requires a well-rounded, balanced diet and a focus on sustainable habits. By targeting a calorie surplus, focusing on healthy fats and carbs, incorporating plenty of protein, snacking wisely, and eating intuitively, you can achieve your weight gain goal without falling for common diet industry myths. Stay informed, and consult with professionals if you need personalized advice.