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.

One extra serving of leafy greens like kale and spinach may be good for your lungs and help you breathe better, according to a study. The secret? It is the vitamin K1 found in leafy green vegetables.

Researchers from Edith Cowan University (ECU) tracked more than 179,000 adults over a decade and found that people who eat more vitamin K1-rich foods such as leafy green vegetables may lower their risk of chronic lung disease and boost lung function.

“We found that people who ate more vitamin K1-rich green vegetables had better lung function and were less likely to develop COPD,” ECU researcher Chengfeng Li said.

“Just one extra serve of leafy greens like kale, about one and a half to two cups a day, is an achievable way to boost your vitamin K1 intake,” Li added.

What Are The Key Findings

The findings suggest that adding more greens to your plate could help keep your lungs in better shape as you age.

The study found that those with the highest intake of vitamin K1 had about a 16 per cent lower risk of COPD compared to those eating the least.

They also had better lung performance, meaning their lungs could hold and move more air, a key sign of good respiratory health.

“Vitamin K likely activates a protein that protects the lungs’ elastic fibers - the tiny structures that let your lungs expand and contract,” Associate Professor Marc Sim said.

“When these fibers break down, breathing becomes harder over time. This nutrient may help keep lung tissue flexible and prevent damage,” Sim added.

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The second type, vitamin K2, showed no benefit for COPD risk, though it was linked to somewhat better lung function at moderate intakes.

The researchers think the same protective mechanism probably applies to vitamin K2, but any benefit may be masked by what it's eaten alongside.

K1-rich leafy greens, by contrast, come with their own bonus nutrients like fiber and antioxidants that may boost the effect, while K2's main sources, including processed and red meat, are linked to poorer health outcomes.

The study also found no link between vitamin K and asthma, suggesting vitamin K may be more relevant for long-term lung damage rather than allergic conditions.

Smoking May Dent Benefits

While the boost from greens appears favorable, researchers are clear on one thing: it won’t cancel out smoking.

“The biggest thing you can do for your lungs is to quit smoking and reduce your exposure to environmental pollution,” Li said.

“But a healthy diet may still play a supporting role by counteracting some of the damage caused by these harmful factors.”

“Eating more leafy greens is a simple step that could help support lung health over time.”

Read More: FSSAI Targets 6 Energy Drink Brands; Experts Link Them to Obesity, Liver Problems

How To Keep Your Lungs Healthy?

The World Health Organization data shows that chronic obstructive pulmonary disease (COPD) remains the fourth leading cause of death worldwide. The condition was responsible for an estimated 3.5 million deaths in 2021, according to the latest available global data.

COPD is a common and serious lung disease, and the WHO noted that smoking, indoor and outdoor pollution, and harmful inhalants are among its most significant triggers.

If your breathing feels effortless, steady, and natural, so much so that you barely notice it, your lungs are likely in good shape. To maintain this good lung health, it is essential to:

• maintain a balanced weight,
• eating nutritious food,
• exercise regularly,
• avoiding tobacco,
• avoiding vaping,
• keep away from inhaled irritants.

For years, weight loss advice has been dominated by a single message: eat less. From crash diets to extreme calorie counting, the assumption has been that consuming fewer calories is the ultimate solution to obesity. While reducing excessive calorie intake can contribute to weight loss, the reality is far more complex. Sustainable weight management requires understanding the science of metabolism, behaviour, hormones, sleep, stress, and long-term lifestyle patterns rather than relying solely on restriction.

Why Restrictive Diets Don't Help

The human body is not a simple mathematical equation. It is an adaptive system designed to protect itself. When calorie intake is drastically reduced, the body often interprets this as a potential threat and responds by slowing metabolism to conserve energy. Hunger hormones such as ghrelin increase, while hormones responsible for satiety decrease. As a result, people often feel hungrier, more fatigued, and less motivated over time.

This explains why many restrictive diets may show short-term success but fail to deliver sustainable outcomes. Initial weight loss is often followed by plateaus or weight regain, leaving individuals frustrated and blaming themselves for lacking discipline. In reality, biology plays a significant role in resisting prolonged calorie deprivation.

Food Quality and Lifestyle Factors

Equally important is the quality of food being consumed. Two meals with the same calorie count can affect the body very differently. Diets rich in processed foods, refined sugars, and unhealthy fats can lead to rapid blood sugar fluctuations, increased cravings, and poor satiety. On the other hand, balanced meals containing adequate protein, fibre, healthy fats, and micronutrients help regulate appetite and support metabolic health.

Lifestyle factors also play a critical role in sustainable weight management. Chronic stress elevates cortisol levels, which may contribute to increased fat storage and emotional eating. Poor sleep disrupts hormones that regulate hunger and fullness, often increasing cravings for high-calorie foods while reducing energy levels for physical activity. Sedentary lifestyles further compound the issue.

Weight loss is also deeply connected to behavioral and emotional health. Many eating habits are influenced by stress, social environments, routines, and emotional triggers rather than true hunger. Advising someone to “just eat less” overlooks these underlying drivers. Without addressing behavioral patterns, sustainable change becomes difficult.

This evolving understanding of obesity has shifted the conversation from blame and willpower to science and personalized care. Today, obesity is increasingly recognized as a chronic, multifactorial condition that requires comprehensive management strategies tailored to individual needs.

Lifestyle modifications such as balanced nutrition, regular physical activity, sleep optimization, and behavioral counselling remain the cornerstone of treatment. However, for some individuals, especially those struggling with obesity-related health concerns or repeated cycles of weight regain, lifestyle interventions alone may not always be sufficient.

Endoscopic Procedures

In recent years, minimally invasive endoscopic procedures have emerged as additional tools within medically supervised weight management programs. Procedures such as endoscopic sleeve gastroplasty (ESG) help reduce stomach volume to promote early satiety, while intragastric balloons can aid portion control and behavioral modification. Transoral outlet reduction (TORe) may also help individuals experiencing weight regain after bariatric surgery.

These procedures are not shortcuts or substitutes for healthy habits. Instead, they work in conjunction with long-term dietary and lifestyle interventions to support sustainable outcomes in appropriately selected patients.

Sustainable Weight Loss

Ultimately, sustainable weight loss is not about punishing the body through extreme restriction. It is about understanding how the body functions, identifying the biological and behavioral factors influencing weight, and creating realistic, long-term strategies that support overall health.

The future of weight management lies not in simplistic advice, but in compassionate, science-backed, and personalized care. Only by moving beyond the outdated “eat less” narrative can we create healthier and more sustainable approaches to obesity management.

(Dr. Saransh Jain, Consultant Gastroenterology at the BLK Super Speciality hospital)

India's food regulator, FSSAI, has issued notices to six beverage brands, including Red Bull and PepsiCo India, for claiming to be "energy drinks," citing misbranding and misleading claims.

The brands include:

• Red Bull Energy Drink
• PepsiCo – Adrenaline Rush Energy Drink
• Reliance Consumer Products – Campa Energy Gold Boost
• Sting Energy Drink
• Hell Energy
• Coca-Cola-backed Monster

Why FSSAI Issued Notices

The FSSAI, in a post on social media platform X, noted that it has not notified any standard for "energy drink" or similar products.

The regulator stated that these brands have "marketed using descriptors such as 'energy drink' on product branding and labelling."

The FSSAI further said that the Food Category System under the FSS Regulations is not intended for product naming or labelling purposes.

"Functional or therapeutic claims, including but not limited to 'vitalizes body and mind', 'enhancing focus', 'boost energy levels', 'aid in general weakness', or similar conditions, are not permissible for food products under the FSS Act 2006 and the Rules and Regulations made thereunder," the regulator said.

Recently, Maharashtra State FDA Minister Narhari Zirwal told the Assembly that the state is set to ban the sale of Sting energy drink within 500 meters of schools.

READ: Hantavirus Outbreak Linked To Luxury Cruise Ship Over, Says WHO

Are Energy Drinks Healthy?

Energy drinks have become a fad among the youth population and are linked to rising fitness awareness. According to the IMARC Group, India's energy drinks market was valued at $1.5 billion in 2025 and is projected to reach $2.9 billion by 2034.

However, Dr. Sudhir Kumar, neurologist at Apollo Hospitals, Hyderabad, said energy drinks may not actually provide "energy."

Rather, they are loaded with "caffeine, sugar and stimulants" that may not be healthy and are "not necessary for exercise, gym workouts or sports."

"Some studies suggest caffeine can improve alertness and endurance in certain athletes. But that doesn't mean everyone who goes to the gym or for a morning run needs an energy drink. Most recreational exercisers do not need energy drinks," said the noted neurologist known popularly as Hyderabad doctor.

He noted that for people working out for less than an hour: "Water is usually enough".

"If you need extra fuel, ordinary carbohydrate-rich foods, such as a banana, fruit, dates or a simple meal, are often safer and cheaper than an energy drink".

Health Risks Of Energy Drinks

READ: Excessive Energy Drinks Damaging Young Adults’ Livers, Experts Warn

Dr Sudhir also noted the downsides of energy drinks many of which contain large amounts of added sugar, high doses of caffeine and multiple stimulants whose combined effects are not always well studied.

He liked excess intake of energy drinks with:

• Weight gain
• Obesity
• Type 2 diabetes (especially sugar-sweetened drinks)
• High blood pressure
• Sleep disturbance
• Anxiety and palpitations
• Dangerous heart rhythm problems."

Over the past few years, there has been a significant increase in young patients presenting with liver dysfunction. Energy drinks may be one of the culprit, according to Dr. Abhideep Chaudhary, President of the Liver Transplantation Society of India (LTSI) and Chairman and Head, Department of HPB and Liver Transplantation, BLK-Max Hospital, New Delhi.

"Three major contributors stand out — energy drinks, alcohol, and high-sugar beverages. Energy drinks, often perceived as harmless, contain high levels of caffeine, sugar, and chemical additives that place immense stress on the liver," the doctor said.

Who Should Avoid Energy Drinks?

Dr. Sudhir suggested people should avoid or strictly limit energy drinks if they are:

• Children and adolescents
• Pregnant or breastfeeding women
• People with heart disease
• People with hypertension
• People with anxiety disorders
• People with sleep problems.