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.

Every culture has a particular thing that they do, a ritual that they ensure to practice throughout. It could be any ritual, an eating ritual, a drinking ritual, which becomes a habit. Most of the time they have benefits, but are unknown to people as they never question it. There is one such drinking ritual that the Japanese people follow. It is the habit of drinking vinegar before every meal.

But, why does this happen?

The Japanese people have made it a habit to drink vinegar as a health tonic. Not only do they use it as a cooking ingredient, but also as a tonic right before they sit down to consume meal. They believe that it can help them with everything in their body, including their glowing skin to digestion.

Let us find out if there is any truth to this?

Experts believe that drinking vinegar, especially if consumed before meals is a practice which can be seen in many cultures, and Japan is one of them. It has many health benefits.

Vinegar contain acetic acid that helps in increasing the production of digestive enzymes and stomach acid. This can also help break down food more effectively. There are studies too that show that acetic acid can improve insulin sensitivity and reduce blood sugar spikes that happens right after you consume your meal.

There are other benefits to drinking vinegar. It also helps to boost your metabolism and promote weight loss. Research also suggests that acetic acid can increase fat burning and reduce fat storage.

Experts also believe that vinegar can improve heart health. How does it do this? It can lower blood pressure, cholesterol levels and triglycerides.

How Much Vinegar Do The Japanese Drink?

On an average, a Japanese person drinks 15 to 30 ml, which is around 1 to 2 tablespoons of vinegar. They dilute it in water right before the meal.

What Do The Studies Say?

The US Department of Agriculture states that vinegars contain a substance called mother which has strands of proteins, enzymes, and friendly bacteria. These are mostly found in organic, unfiltered apple cider vinegar. They have a murky appearance.

As per the National Library of Medicine's research paper, titled Antimicrobial activity of apple cider vinegar against Escherichia coli, Staphylococcus aureus and Candida albicans; downregulating cytokine and microbial protein expression, vinegar can also help kill pathogens, including strains of bacteria.

People have also traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.

In fact, Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.

A 2021 study Antibacterial apple cider vinegar eradicates methicillin resistant Staphylococcus aureus and resistant Escherichia coli, also reveals that vinegar can be used as a great food preservative, as it inhibits bacteria like E.coli from spoiling food. This is why in Japanese cuisine, vinegar is also used as cooking ingredient.

As per a 2019 clinical trial, titled The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial, vinegar consumption could have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia. This could help lower blood sugar levels and manage diabetes.

Vitamin D is known for its role for maintaining strong bones and teeth. However, its benefits can be extended beyond bone health and skeletal health. It is an essential nutrient that is involved in several bodily functions, including immune support, blood sugar regulation, and gut health.

A research conducted through the MetA-Bone Trial by the Washington Post, focused on how a dietary fiber supplement can impact bone mass in children and adolescents. It is in this process that the team uncovered a surprising connection between vitamin D and gut health.

How Was The Research Conducted?

The research examined 213 children and adolescents from South Florida, who were primarily Hispanic and Blacks. Their vitamin D levels were measured before they started taking the supplement. 68% of them had suboptimal vitamin D levels.

South Florida has abundant of sunshine around the year, the finding was unexpected, in fact, concerning. While vitamin D is present in some foods, most of it can be consumed through sunlight. In fact, most Americans rely on sunlight for their vitamin D intake. This deficiency is alarming for children and adolescents who are approaching their puberty, which is a period of rapid physiological change and includes bone mass development.

The Many Roles of Vitamin D

Vitamin D plays a crucial role in different bodily functions. Vitamin D receptors are present in several organs which serve as docking stations for the vitamin and allows it to exert its effects on the skin, intestines, bones, parathyroid gland, immune system and pancreas.

One of vitamin D’s primary functions is regulating calcium levels in the body. This regulation is essential not only for bone formation and maintenance but also for the proper functioning of the nervous system. Vitamin D also contributes to cell differentiation, the process by which cells become specialized to perform specific tasks. Additionally, it plays a role in insulin secretion, blood pressure regulation, muscle repair, immune function, and nutrient absorption.

How Can Vitamin D Support Your Gut Health?

Your gut system is home to many vitamin D receptors and so it can contribute to better calcium absorption and a stronger intestinal barrier.

It is this barrier that allows the intestines to absorb nutrients while keeping harmful bacteria and toxins out. It consists of intestinal cells re connected by proteins which are called the tight junctions. Vitamin D receptors also help produce these tight junctions and ensure the integrity of the gut lining.

Research indicates that a deficiency in vitamin D can weaken these receptors, reducing the strength of the intestinal barrier. A compromised barrier allows substances from the gut to enter the bloodstream, leading to inflammation. This breakdown has been associated with various health conditions, including liver disease, Type 1 diabetes, obesity, and gastrointestinal disorders such as celiac disease, inflammatory bowel disease, and colon cancer.

As part of our study, we also assessed the intestinal barrier strength of our participants and compared it with their vitamin D levels. Our findings revealed that children with suboptimal vitamin D levels had a higher risk of compromised gut health. Even among otherwise healthy children, low vitamin D levels could potentially increase the risk of chronic diseases at an early age.

Detoxification is the body's natural cleansing process of eliminating dangerous toxins that have built up from environmental toxins, poor diets, and stress. It cleanses the blood, liver, and other organs involved in the process of waste elimination. While mainstream detoxing processes usually consist of rigid diets, fasting, or colon cleanses, homeopathy offers a softer and holistic means of stimulating the body's own cleansing processes.

The new lifestyle has contributed immensely to changed eating patterns, resulting in increased chronic conditions of obesity, diabetes, and heart diseases. Toxins penetrate the body in the form of processed foods, alcohol, pollution, and stress. They become part of the blood and lymphatic system, slowly accumulating in essential organs such as the liver, kidneys, and intestines. These toxins, if not efficiently eliminated, can result in fatigue, gastrointestinal discomfort, skin ailments, and compromised immunity.

The liver is the primary organ for detoxification. Through the process of metabolism, the Phase 1 detoxification of the liver (also referred to as the P450 enzyme system) creates free radicals, which can cause tissue damage if there are not adequate antioxidants within the body. This is why dietary or supplement replenishment of antioxidants is important in order to detoxify efficiently.

Can Homeopathy Naturally Detox?

As opposed to traditional detox routines that are hard on the body, homeopathy acts on the cellular level to complement the body's inherent capacity for detoxification. According to Dr. Manju Singh, Homeopathy expert, homeopathy does not cleanse but instead 'drains' toxins, and that it activates the body's defense mechanisms, allowing toxins to be removed effectively without an interruption in overall health.

Homeopathic Remedies for Detoxification

Nux Vomica: Perfect for detoxifying after binge drinking, caffeine, or fast foods. Alleviates bloating, nausea, and stomach discomfort.

Lycopodium: Facilitates liver function and eliminates digestive problems such as gas, bloating, and acidity.

Sulphur: Famous for purifying the skin, it clears acne, eczema, and rashes due to toxin accumulation.

Berberis Vulgaris: Maintains kidney health by facilitating the elimination of toxins through urine, keeping kidney-related diseases at bay.

Chelidonium Majus: Supports liver functioning, digestion, and fat digestion without any effort.

Why Lifestyle Plays an Important Role in Detoxification?

Though homeopathy is a strong supporter of detoxification, healthy lifestyle also plays a similar role. The inclusion of the following habits can make the body most effective in natural toxin removal:

1. Hydration

Adequate intake of water is essential to flush out toxins in the form of urine and sweat. Herbal teas and fresh juices can also aid in hydration and detoxification.

2. Nutrient-Dense Diet

A well-balanced diet that includes plenty of fruits, vegetables, whole grains, and fiber feeds the body while encouraging toxin elimination. Cutting down on processed foods, alcohol, and excessive caffeine consumption further aids detoxification.

3. Consistent Physical Exercise

Exercise increases blood circulation, strengthens digestion, and activates the lymphatic system, which helps remove toxins through sweat and breath.

4. Stress Control

Ongoing stress may lead to increased toxin accumulation in the body. Stress levels can be controlled through deep breathing techniques, meditation, and yoga, which further benefit overall health.

5. Reducing Chemical Exposure

Restricting exposure to environmental toxins, including air pollution, artificial cleaning agents, and pesticides, reduces the toxin load on the body.

Homeopathy may provide a holistic and natural means of detoxification, removing toxins from the body without harm while restoring equilibrium. A visit to a qualified homeopathic practitioner guarantees a personalized detox program suited to individual needs, making the process safe, effective, and sustainable.

Dr. Manju Singh, B.H.M.S., Homeopathy Consultant and senior homeopathic medical officer at SBL Global, India