Best ways to gain weight

Working out regularly and eating a healthy diet certainly helps in losing weight. But the real challenge is when you’re under-weight and have tried every method to increase the number on the weighing scale. Underweight people should concentrate on gradual and healthy weight gain and by choosing foods that are ‘calorie-dense’ or ‘nutrient-dense’.
In addition to certain number of calories (the amount depends on your body type), you should be on foods that are packed with protein, vitamins and minerals.
Under-weight people should eat meals frequently. Rather than sticking to three heavy meals in a day, eat small meals at least 6 times a day. These 6 meals should be eaten after every 2 to 3 hours.
Indeed, eating calories is the easiest way to gain weight. And one can easily get excess calories from junk food that includes pizza, burgers, sweetened drinks. But they just make you fat. You may gain weight but can make you obese and prone to several health conditions.
And if your target is to build muscles, eat healthy calories. Eat foods that are enriched with proteins, good carbs and healthy fats. Eat healthy snacks between the means. This will help you maintain your appetite.
We have listed a few healthy foods that you should add in your diet and can help you gain weight faster.
Bread, cereal, rice, whole wheat, dalia and whole wheat pasta: These foods are good source of carbohydrates. Eating them on regular basis help you in gaining healthy weight.
Consume dried fruits, fruit nectars and large quantities of fresh fruits.
Include avocado, olives, potatoes, peas, corn and squash in your diet.
Along with these foods, add salmon, eggs, nuts, home-made peanut butter, kidney beans, chickpeas in your diet as they will help you gain weight.
Another way to gain healthy weight is by adding dairy products in your diet. They are loaded with calcium and good calories.

Stay away from trans fats and hydrogenated fats, oils, and sweets, such as butter, margarine, sour cream, cream cheese, gravy, salad dressings, jellies, jams, honey, and candies. Incorporating extra calories into everyday meals can make eating a creative and flavourful experience. Try adding these nutritious, calorie-packed combinations to your meals:
Use milk in place of water in hot cereals, soups, and sauces.
Sprinkle powdered milk into casserole preparations and meatloaf for added calories, protein, and calcium.
Add avocado, cheese, and salad dressing to sandwiches. Even fat-free dressings and cheese will add calories without added fat.
Mix cooked chopped meat, wheat germ, nuts, beans, or cheese into casserole recipes, side dishes, and pasta.
Choose calorie-dense beverages, appetisers, soup, salads, entrees and desserts when dining out. Take home leftovers for a snack.
Keep a track of everything you eat. This way you will know if you're eating good calories, enough protein and good carbs.
Staying hydrated all day long plays an important role for your health. Drinking plenty of water and other fluids such as juices, milk, soups etc, will work in your favour. Do not drink water before a meal and in between the meal as it may make you lose your appetite, thus calorie intake suffers.
Include exercises such as strength training and compound exercises. Lifting heavier weights with low repetitions should be your mantra. Never work out the same muscle group two days in a row. A rest period of 48 hours is mandatory. Cardio should be kept to a minimum and sprint run instead of trying to run a marathon. Keep one or two days for cardio exercises a week and the intensity of cardio should be low.
At least 8 hours of sound sleep is a must. Remember the 3 R's: Refuel, Rest, Recovery!