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Discover The Healthy Way to Gain Weight: Nutrition and Tips

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Are you tired of being underweight? Do you want to gain weight healthily and sustainably?

This article will guide you through the process of healthy weight gain, providing you with valuable tips, nutrition advice, and delicious smoothie recipes to support your journey.

Understanding Healthy Weight Gain

Healthy weight gain is about more than just consuming extra calories.

It’s about fueling your body with nutrient-dense foods, building muscle mass, and maintaining a healthy lifestyle.

Nutrition Tips for Healthy Weight Gain

  • Eat more calories than you burn: Increase your daily caloric intake by 250–500 calories to start gaining weight.
  • Focus on protein-rich foods: Include lean meats, fish, eggs, dairy, and plant-based sources like beans and nuts in your diet.
  • Incorporate healthy fats: Nuts, seeds, avocados, and olive oil are great sources of healthy fats.
  • Choose complex carbohydrates: Whole grains, fruits, and vegetables provide sustained energy and essential nutrients.
  • Drink plenty of water: Stay hydrated to support muscle growth and overall health.

Smoothie Recipes for Weight Gain

Here are three delicious and nutritious smoothie recipes to help you healthily gain weight:

Recipe 1: Banana-Avocado Smoothie

  • 2 ripe bananas
  • 1 ripe avocado
  • 1 scoop vanilla protein powder
  • 1 cup whole milk
  • 1 tablespoon honey

Recipe 2: Peanut Butter-Banana Smoothie

  • 2 ripe bananas
  • 2 tablespoons peanut butter
  • 1 scoop vanilla protein powder
  • 1 cup whole milk
  • 1 tablespoon honey

Recipe 3: Mango-Protein Smoothie

  • 1 ripe mango
  • 1 scoop vanilla protein powder
  • 1 cup whole milk
  • 1 tablespoon honey
  • 1 handful of spinach leaves

Additional Tips for Healthy Weight Gain

  • Strength train: Build muscle mass through exercises like weightlifting, body weight exercises, or resistance band exercises.
  • Get enough sleep: Aim for 7–9 hours of sleep per night to aid in muscle recovery and growth.
  • Be patient: Healthy weight gain takes time, so don’t expect overnight results.


Healthy weight gain is achievable with the right nutrition and lifestyle habits. By following these tips and indulging in our delicious smoothie recipes, you’ll be on your way to a healthier, stronger you.

Remember, always consult a healthcare professional or registered dietitian for personalized advice.

Featured Image: GETTY

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Written By

Mariam Awolola Adebukola is contributor on GlamCityz and a creative writer adept at crafting engaging content that embodies brand voices, creating memorable experiences for readers. She thrives in translating brand identities into compelling narratives, fueled by a passion for connection and collaboration.




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