For some, gaining weight is as hard as losing it. If you're having a tough time adding pounds to your body, it's crucial to do so in a healthy and sustainable manner. This guide discusses nutrient-rich foods and techniques for healthy weight gain so that you're not only putting on weight but also ensuring you're maintaining overall health.

Weight gain is the intake of more calories than your body burns in a day. The calorie surplus supports muscle growth, increases bone density, and adds fat to your frame. However, the kind of weight you gain—whether it is muscle or fat—is determined by your diet and activity levels.

It includes genetic factors, age, hormones, health, and exercise routine that can significantly contribute to the gaining of weight quickly. The balance of nutrition combined with strength training is necessary to achieve desired outcomes.

How to Build a Calorie Surplus

For weight gain, you have to change your calorie intake:

Determine Your Baseline

Calculate the calories you would require to support your current weight.

Add Calories Gradually

Increase your daily calories by 500–1,000 calories at a time. This slow method allows for a steady, healthy weight gain.

Eat Nutrient-Dense Foods

Eliminate junk foods. Replace with calorie-dense, nutrient-dense foods for optimal health.

Foods That Help Gain Healthy Weight

1. Protein Smoothies

Protein smoothies are a convenient way to increase your calorie and protein intake.

- Blend banana, chocolate whey protein, and peanut butter with milk.

- Combine fresh berries, Greek yogurt, and vanilla whey protein.

- Use spinach, avocado, banana, and pineapple for a nutrient boost.

These shakes are customizable and pack a calorie punch, making them ideal for weight gain.

2. Dairy Milk

Milk is a perfectly balanced mixture of proteins, fats, and carbohydrates. Rich in calcium and vitamins, it is a staple food for decades, used to gain weight and develop muscles. Taking it regularly after exercise increases the growth of muscle.

3. Salmon and Oily Fish

Salmon is rich in high-quality protein and omega-3 fatty acids, which is a need for muscle repair and overall health. A single fillet gives about 155 calories and 22 grams of protein. Grill, bake, or poach salmon as a great addition to your dishes.

4. Protein Supplements

Whey protein supplements are very popular among athletes wishing to gain body mass. When used with strength training, they can help gain weight effectively. Choose products that contain whey, soy, or pea proteins.

5. Dried Fruits

Dried fruits, for example, contain raisins, dates, and apricots. They contain calories and full of fiber, antioxidants, and vitamins. Couple them with nuts or Greek yogurt for a snack that's highly calorie-rich.

6. Avocados

Avocados are rich in calories and filled with healthy fats called monounsaturated fats. One large avocado contains 365 calories and 30 grams of fat. Dip them in salads or guacamole.

7. Nuts and Nut Butter

Nuts like almonds and walnuts are rich in calories and healthy fats. Nut butter, such as peanut or almond butter, can be added to smoothies, oatmeal, or toast for an extra calorie boost.

8. Potatoes and Complex Carbohydrates

Potatoes, quinoa, oats, and other complex carbs provide sustained energy and essential nutrients. Roast sweet potatoes or make quinoa salads to incorporate these into your diet.

9. Cheese

The calorie-rich food item cheese can be combined with almost any food. One ounce of cheddar cheese contains 110 calories and 7 grams of protein. It is a good food for weight gain, but be sure not to overdo this, because too much saturated fat isn't good.

Tips for Gaining Weight

- Eat five or six small meals a day.

- Use calorie-dense add-ons such as olive oil, seeds, and dried fruit during meals.

- Hydration properly helps in digesting food items and absorbing their nutrients.

- Combine weight lifting with diet in order to increase muscle mass without gaining fat.

Weight gain is achieved by the right balance of calorie intake and nutrient-dense food choices. You can add these foods to your diet and incorporate practical tips into your plan for safe and effective weight gain. Always consult a healthcare professional or dietitian to tailor your plan to your specific needs. With persistence and the right approach, you can achieve the healthy weight gain you are aiming for.

Multiple batches of synthetic paneer is making its way into Delhi-NCR kitchens, according to a recent investigation. It found that that some manufacturers were using slaked lime, commonly known as chuna, to whiten the non-dairy paneer.

An recent investigation by The Times of India found that synthetic paneer was being produced in Gondola village in Nuh's Punahana block and supplied to Delhi, Gurgaon and Faridabad.

Food safety officials reportedly found buckets of chuna during recent raids, which a food department source said was being used to artificially whiten the product.

The investigation also found that synthetic paneer can be made using ingredients like soya paste, milk solids, palm oil and other vegetable fats rather than milk. Haryana has since imposed a one-year prohibition on analogue or non-dairy paneer, while several other states have also taken similar action.

What Is Synthetic Paneer?

It is not automatically illegal subject to certain conditions. They include properly labelled and meets applicable food regulations.

The concern arises when it is sold as ordinary dairy paneer or produced without adequate food-safety controls. But the nutritional differences between the two foods can be significant.

Also read: Ahead Of Raksha Bandhan & Janmashtami, FSSAI Destroys 490 Kg Sweets, 275 Kg Paneer In UP Due To Poor Hygiene

Risks Of Consuming Paneer Laced With Chuna

Chuna generally refers to calcium hydroxide, or slaked lime. The chemical has legitimate uses in certain food-processing applications when the appropriate food-grade material is used correctly. However, calcium hydroxide is alkaline and can be irritating or corrosive at sufficient concentrations.

According to the US National Institute for Occupational Safety and Health, exposure can cause irritation or burns involving the eyes, skin and respiratory tract, while ingestion can cause burning, abdominal pain, vomiting and other gastrointestinal injury.

HealthandMe spoke to Dr. Tushar Tayal, Associate Director, Internal Medicine, CK Birla Hospital, Gurgaon, about the risks of consuming synthetic paneer.

Dr. Tayal says, "Consumption of adulterated paneer may lead to gastrointestinal symptoms such as nausea, vomiting, abdominal discomfort and diarrhoea, particularly if the product contains unsuitable or contaminated ingredients. Excessive or inappropriate exposure to substances such as slaked lime can also irritate the mouth, throat and digestive tract. The health impact, however, depends on the substance used, its concentration and the amount consumed, so it would be inappropriate to assume that every adulterated paneer product will cause the same level of harm."

Dietician & Certified Diabetes Educator Ms Archana Batra told HealthandMe that fake paneer could interfere with one's daily protein intake. She also flags other health concerns.

She says, "From a health perspective, the only concern is not that fake paneer has low nutritional value. The real concern is that adulterated paneer contains substances that are not approved for food use, if we consume it then it can cause gastrointestinal discomfort such as nausea, vomiting, abdominal pain or diarrhoea. If we repeatedly get exposed to unknown chemical adulterants then it can place an unnecessary burden on the body. Adulterated paneer cannot replace the protein and other nutrients that are present in real paneer."

That does not mean that eating paneer whitened with chuna automatically causes chemical poisoning. The actual health risk would depend on the type and amount of calcium hydroxide used, its purity and how much remains in the food.

The bigger concern is therefore unknown composition and lack of food-safety control, particularly when consumers are led to believe they are buying nutritionally equivalent dairy paneer.

Also read: FSSAI Action Against Food Hygiene Lapses Intensifies; Regulator Slaps Notice To 2 Delhi Five-Star Hotels

How To Identify Fake Paneer?

Experts suggest that natural paneer, made from the milk curdling process, has a firm texture with a milky smell. While regular paneer turns brown upon heat, synthetic paneer crumbles and melts quickly. FSSAI mandates that products using non-dairy substitutes must mention terms like "analogue" or "imitation" on the packaging.

Dr. Tayal further recommends, "Consumers should therefore be cautious about paneer that has an unusually bright white appearance, abnormal texture, chemical smell or an unusually low price. Buying dairy products from reliable sources and checking packaging, labelling and freshness can reduce the risk. If someone develops persistent vomiting, severe abdominal pain, breathing difficulty or other unusual symptoms after consuming suspected adulterated food, medical attention should be sought promptly."

As per FSSAI, an iodine test can also help with identifying fake paneer. Take a pan and boil paneer in it. Add a few drops of iodine tincture to the boiled paneer. If it turns blue, it's artificial.

Another trick to identify fake is the toor dal test. Allow the boiled paneer to cool in water. Add some toor dal to the water and let it sit for 10 minutes. If the water turns light red, then it is fake paneer.

It’s 3 pm. Are you feeling the familiar feeling of slow down with heavy eyelids, fading concentration and a sudden urge for coffee? While you may blame a busy schedule, long screen time or poor sleep for the afternoon slump, your nutrition levels may also play a role in how well you sustain your energy, experts said.

With increasing work stress and responsibilities, your body requires a steady supply of nutrients for energy production, brain support and normal body functioning. However, afternoon tiredness is not always a sign of nutrient deficiency. Sleep quality, stress, physical activity, hydration and even the natural dip in alertness that occurs during the day can influence energy levels.

Yet, nutrition can affect how well you sustain your energy through the day.

Could Your Lunch Be Making You Tired?

Speaking to HealthandMe, Meenakshi Aggarwal, Clinical Dietician, MAIINS, Marengo Asia Hospitals, Gurugram, said that a lunch built largely around refined carbohydrates or sugary foods, with little protein or fibre, may leave you feeling hungry again sooner.

“Choosing whole grains, pulses, vegetables, curd, eggs or other protein-rich foods can make a meal more balanced and support steadier energy,” she said.

The Nutrients That Matter

Before reaching for another cup of coffee, look at your plate. Iron deserves special attention. It is essential for hemoglobin formation and oxygen transport, as well as normal cellular energy metabolism. Research has found that people with iron deficiency can experience fatigue even without anemia.

“Iron is needed to make hemoglobin, the protein that carries oxygen around the blood. Fatigue, weakness, poor concentration, and reduced stamina are all symptoms of low iron levels. Lentils, beans, leafy greens, eggs and meat are iron-rich foods,” Shabana Parveen, Head, Nutrition & Dietetics, Artemis Hospitals, told HealthandMe.

Other nutrients, including vitamin B12, folate and magnesium, also have important roles in normal blood formation, nervous-system function and energy metabolism.

Vitamin B12 helps make red blood cells and keeps nerves healthy. Tiredness, weakness and concentration problems may be related to inadequate intake or poor absorption. Common sources include dairy products, eggs, fish and meat.

Magnesium participates in hundreds of processes in the body, including energy production and muscle function. Nuts, seeds, whole grains, legumes and leafy vegetables can help supply it.

When Fatigue Needs More Than A Diet Fix

The experts noted that fatigue alone does not prove a deficiency. Dehydration, irregular meals, too much caffeine, lack of sleep, stress, thyroid problems, anemia and other health conditions can also play a part, Parveen said.

Instead of reaching for another sugary snack or coffee, it is better to focus on balanced meals containing protein, whole grains, vegetables, fruits and healthy fats.

If tiredness is common, severe or persistent despite a healthy lifestyle, speak to a healthcare professional to identify the underlying cause.

A balanced lunch, adequate fluids and sufficient sleep may be more useful than simply pushing through the slump.

Why Nutrition Matters Beyond Energy

The importance of nutrition, however, goes beyond managing an afternoon energy slump.

Dr Sabine Kapasi, Global Health Strategist and a UN Advisor, told HealthandMe that preventive healthcare has traditionally centered on screening, exercise and early diagnosis.

Nutrition often receives less attention, despite being one of the strongest modifiable factors influencing long-term health.

“Nutrition matters because it affects several metabolic pathways at the same time. Weight, blood pressure, blood glucose and cholesterol are closely linked to diet and are major risk factors for cardiovascular disease, diabetes and other NCDs.”

Ever wondered why a food you have eaten comfortably for years suddenly starts causing bloating, abdominal discomfort or bowel changes? The food may not have changed — your gut may have.

Food intolerance can develop in adulthood as the gut microbiome, digestive enzymes, intestinal lining and gut-brain interactions change with age, illness, medications, diet, stress and other factors.

What Changes Inside The Gut?

“The intestine is a dynamic ecosystem. Its microbiome, immune system, intestinal lining and digestive enzymes are constantly changing and adapting to factors such as age, infections, antibiotics, medications, diet, stress and hormonal changes,” Dr. Amit Maydeo, Chairman, Institute of Gastrosciences, Sir HN Reliance Foundation Hospital, told HealthandMe.

Dr. Geeta Malkan-Billa, Director of Gastroenterology & Hepatology, Dr. L. H. Hiranandani Hospital, highlighted several changes that can affect food tolerance:

• Digestive enzymes: Lactase levels decline after childhood. For some, lactose intolerance can appear in their 20s–40s. Diamine oxidase, which helps break down histamine, can also decrease.
• Gut microbiome: Antibiotics, infections, illness and major diet changes can alter gut bacteria, changing how foods are fermented and potentially causing more gas or bloating.
• Past infections: Gastroenteritis can affect the gut lining, digestive enzymes and gut nerves for months, making certain foods harder to tolerate.
• Gut lining: NSAIDs, tobacco, heavy alcohol use and chronic stress can increase intestinal permeability and trigger low-grade immune activity.
• Gut movement: Ageing, surgery, diabetes, thyroid problems and GLP-1 medications can alter how quickly food moves through the gut, affecting fermentation and potentially contributing to bacterial overgrowth.

Why Does A Familiar Food Suddenly Cause Problems?

Dr Amit said that changes in gut bacteria can alter how carbohydrates and fibers are fermented, while a more sensitive gut lining can make previously tolerated foods feel uncomfortable.

A previous gut infection can also leave the gut more sensitive. After gastroenteritis, some people develop post-infectious IBS, which can make certain foods trigger symptoms.

Stress can further amplify these sensations through the gut-brain axis. As the nervous system becomes more sensitive, normal amounts of gas or intestinal distension may feel uncomfortable, Dr. Amit said.

It May Not Be Food Intolerance

Not every reaction to food is an intolerance. Some conditions can look similar but are actually different:

• Celiac disease: An autoimmune condition that can develop at any age, rather than simply an inability to digest gluten or wheat.
• Food allergy: True IgE-mediated food allergies can also develop during adulthood.

So, a new reaction to a familiar food should not automatically be labelled as food intolerance.

What Should You Do?

Before cutting gluten from your diet, get celiac serology testing, as going gluten-free beforehand can affect the results.

A two-week food and symptom diary can also help identify patterns. Note:

• What you ate
• How much you ate
• When symptoms appeared

The key is to remember that the food itself may not have suddenly become “bad” for you. Your gut’s ability to process and tolerate it may have changed.

Sometimes, however, a new food allergy or another gastrointestinal disorder may need to be ruled out.

When Should You See A Doctor?

Certain symptoms should not simply be blamed on food intolerance. See a doctor if you experience:

• Unexplained weight loss
• Blood in the stool
• Anaemia
• Symptoms that wake you at night
• Swelling
• Difficulty breathing

These symptoms need medical evaluation rather than simply eliminating foods from your diet.