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.

There is a reason why when we think about coffee, we only see ‘caffeine’ in big, bold letters. It helps up wake up, stay energetic, alert, sharpens our attention and helps us fight the midday grogginess at work. So, little attention has been paid to other components of coffee.

But new research suggests some of coffee’s effects on the brain may have little to do with caffeine.

A study published in Nature Communications found that both caffeinated and decaffeinated coffee were linked to changes in the gut microbiome, mood and stress. But improvements in learning and memory were seen specifically among people who drank decaffeinated coffee.

The findings suggest that coffee’s effects on the brain could involve its many other compounds and the gut-brain connection, rather than caffeine alone.

How Was The Study Conducted

Researchers from APC Microbiome Ireland at University College Cork studied 62 people. Thirty-one were regular coffee drinkers, while 31 did not normally drink coffee.

The regular coffee drinkers first stopped consuming coffee for two weeks. Researchers then collected stool and urine samples and monitored their mood, stress, cognition and other measures.

Coffee was subsequently reintroduced, with participants receiving either caffeinated or decaffeinated coffee for three weeks. The researchers found that both forms of coffee were associated with changes in gut bacteria and metabolites. But when it came to cognitive effects, there was a striking finding.

Also read: Andrew Huberman’s Sleep Trick: Can Eye Movements Help You Fall Back Asleep?

Decaffeinated Coffee Improved Memory

Participants who drank decaffeinated coffee showed significant improvements in learning and memory. For example, they made fewer errors on a test examining learning and memory. They also showed improvements in episodic memory, which involves remembering information and experiences.

The caffeinated group did not show the same results. This helped researchers find out that the non-caffeine components of coffee may have some positive cognitive effects.

But the researchers also acknowledge that some of the improvement could have happened due to participants becoming more familiar with the tests over time.

Also read: Gut Microbiome Linked To 3x Higher Type 1 Diabetes Risk In Children

Decaf Coffee's Effect On Brain

Coffee contains thousands of chemical compounds, including polyphenols. These compounds can interact with gut microbes and influence the production of metabolites, which can then affect the body and brain. This is where the gut-brain axis comes into the picture.

The gut and brain are in constant communication through several processes involving the nervous system, immune system, hormones and chemicals produced by gut bacteria.

The study found that coffee consumption altered the composition and activity of gut microbes and changed certain metabolites. Some bacteria, including Eggerthella species and Cryptobacterium curtum, were more found in more quantity among coffee drinkers.

Researchers believe these microbial changes could help explain some of coffee’s effects on mood and cognition.

Effects Of Caffeinated Coffee

Participants drinking caffeinated coffee experienced reduced anxiety and other psychological effects, while some measures of attention and cognitive performance also improved.

Both caffeinated and decaffeinated coffee showed lower signs of stress, depression and impulsivity.

So the study does not suggest that decaf is universally better for the brain. Instead, it shows that different components of coffee may produce different effects.

It also adds another layer to the increasingly complicated story of coffee and health. Coffee may be more than a delivery system for caffeine. Its polyphenols and other compounds may interact with gut bacteria, influencing metabolism, inflammation, mood and brain function.

Red Bull got relief after Delhi High Court overturned a Food Safety and Standards Authority of India (FSSAI) order that instructed the Austrian beverage giant to drop its ‘energy drink’ label. In a recent ruling, the court made its decision after it found that the Indian food regulator did not give sufficient time to the company to present its case.

While the legal fight between the food regulator and the billion-dollar beverage giant boils down to just two words on a can, the health question is much bigger: What does drinking an energy drink like Red Bull actually do to the body?

FSSAI Vs Red Bull

FSSAI had said India does not have a notified food standard specifically defining an “energy drink”, objecting to brands like Red Bull making claims like boosting energy or enhancing focus.

The regulator's concerns also included linked to what these beverages actually contain, particularly excessive caffeine, sugar, and other controversial ingredients like taurine.

The biggest concern that the lawsuit is built upon is what causes the sudden surge of ‘energy’ after someone consumes this drink. Is it giving your body useful energy?

Also read: High Sugar, Salt Or Fat? India May Mandate Red Hexagon Labels On Food Packs

Red Bull’s Ingredients And What It Does To Your Body

Caffeine

One of the main ingredients responsible for the immediate feeling of energy alertness is caffeine. Caffeine stimulates the central nervous system, making you feel more awake and less tired. But that boost does not mean the drink is providing the body with sustained energy in the nutritional sense.

Depending on the product, energy drinks can also contain substantial amounts of added sugar, which adds calories but does not make the drink healthier.

The caffeine content of energy drinks varies considerably. The US FDA notes that energy drinks can contain roughly 41 to 246 mg of caffeine per 12 fluid ounces, depending on the product.

The energy boost claim may comes from the caffeine content, which is what consumers should be mindful about. Too much caffeine can lead to faster heartbeat, palpitations, increased blood pressure, anxiety, jitters, headaches, nausea and sleep disruption. For most healthy adults, the FDA cites 400 mg of caffeine a day.

Also read: Every Extra 100g Ultra-Processed Food Linked To 14% Higher Heart Risk, 11% Higher BP Risk

Energy drinks can also temporarily increase blood pressure and cardiovascular load. A 2024 review and meta-analysis of randomised trials found that energy drinks acutely increased systolic and diastolic blood pressure in healthy adults.

Excess caffeine in young people can cause palpitations, increased heart rate and blood pressure, anxiety, sleep problems and digestive symptoms. Therefore, the FDA and medical experts advise against energy drinks for children and teenagers.

This is also why energy drinks have attracted regulatory restrictions worldwide. England, for example, plans to prohibit their sale to under-16s from April next year.

Sugar

The sugar content is another reason to be careful about how often you drink energy drinks. Regular and frequent consumption of high amounts of added sugar, through liquid calories like energy drinks, can increase overall calorie intake and contribute to weight gain and obesity.

Over time, excess sugar intake is also linked with a higher risk of metabolic problems like type 2 diabetes and fatty liver disease. For people who regularly consume these energy drinks, the concern is therefore not just the caffeine, but also how much added sugar they are consuming with each can.

Taurine

HealthAndMe previously reported that taurine may help fuel the growth of certain leukaemia cells. The research raised questions about taurine's role in blood cancer. The research was about the behaviour of cancer cells and does not establish that taurine-laced energy drinks cause blood cancer in humans.

Taurine occurs naturally in protein-rich foods like meat and fish and is also produced in the human body. Known for its function of maintaining fluid balance, cardiovascular support, and electrolyte regulation, taurine has been touted for years as a "health-enhancing" supplement. Taurine is also added to energy drinks for its claimed brain-boosting and anti-inflammatory effects and is marketed as a means to enhance mental concentration and physical output.

A study by University of Rochester's Wilmot Cancer Institute revealed how leukemia cancer cells hijack taurine as an energy source. Specifically, the cancer cells take in taurine to fuel glycolysis—a biological process that allows them to produce energy and proliferate at a fast rate.

The bottomline is that the Delhi High Court's ruling does not mean that Red Bull has been declared healthy. It addresses whether FSSAI followed the correct procedure when restricting the “energy drink” label. So even though Red Bull can be marketed and sold as an “energy drink”, it cannot be automatically considered healthy.

Eating more ultra-processed food (UPF) has been associated with a higher risk of several chronic health conditions, including cardiovascular disease, cancer, metabolic disorders and high blood pressure.

Yet another large review of studies involving about 9 million participants showed that every additional 100 grams of UPF consumed per day was associated with a 14% higher risk of cardiovascular events and an 11% higher risk of high blood pressure.

This is concerning because cardiovascular diseases (CVDs) are the world’s leading cause of death. In 2022, an estimated 19.8 million people died from CVDs, accounting for about 32% of all deaths globally. Heart attacks and strokes caused 85% of these deaths, as per data from the WHO.

Uncontrolled blood pressure is also worrying as it is a leading cause of heart attack, stroke, chronic kidney disease, and dementia. An estimated 1.4 billion people lived with hypertension in 2024, yet just over one in five have it under control either through medication or addressing modifiable health risks.

What Did The Study Find?

The findings, published in the open-access journal Family Medicine and Community Health, were based on 51 prospective cohort studies involving 8,819,894 participants across the Americas, Europe, Asia and Oceania.

The researchers found that people with higher UPF consumption had greater risks of several health problems:

• Cardiovascular events: 24% higher risk
• Cancer: 12% higher risk
• Overweight or obesity: 23% higher risk
• Metabolic syndrome or diabetes: 24% higher risk
• Depression or anxiety: 27% higher risk
• Digestive diseases: 31% higher risk
• High blood pressure: 11% higher risk
• Death from any cause: 18% higher risk

The researchers also examined the association with every additional 100 grams of UPF consumed per day. This was associated with:

• 14% higher risk of cardiovascular events
• 4% higher risk of cancer
• 3% higher risk of death from any cause
• 2% higher risk of metabolic syndrome or diabetes

The studies included participants aged 23 to 77 years, with follow-up periods ranging from two to 32 years.

How UPF Affects Heart Health?

The researchers said emerging evidence suggests that exposure to multiple additives in UPFs may have combined effects on health.

Some compounds that can form during food processing, including acrylamide and acrolein, have been associated with cardiovascular disease.

Laboratory research also suggests that the altered physical structure of UPFs may affect the gut microbiome and contribute to inflammation and insulin resistance.

However, the researchers noted that these mechanisms are still being investigated.

“Given that UPF-related chronic diseases often cluster as multi-morbidity, reducing consumption of UPFs and replacing them with minimally processed alternatives may be relevant for chronic disease prevention and primary care management,” the Duke-NUS Medical School researchers said.

What Are Ultra-Processed Foods?

Ultra-processed foods are industrially manufactured products that typically contain ingredients and additives not commonly used in home cooking.

They can include:

• Sugary drinks
• Processed meats
• Packaged snacks and chips
• Candy and confectionery
• Baked goods
• Refined grain products
• Ready-to-eat or ready-to-heat meals

Many UPFs are high in added sugar, sodium, and refined carbohydrates and may contain additives such as emulsifiers, sweeteners, preservatives, colorants and flavor enhancers.

Limit ultra-processed foods to lower risk of heart disease, say experts. Replacing some ultra-processed foods with minimally processed alternatives may therefore be one dietary approach to consider as part of broader chronic disease prevention.