Women gain weight differently than men, and if you want to get rid of extra thinness you have to know some key info that will make your diet plan easier and help your effort reach the result you wantSo let us give you the 5 most important tips about gaining weight in a healthy way.
First: Calorie surplus
One of the most used methods that works well for most women wanting to gain weight is following a calorie surplus. Calculate your daily calories and add 200 to 500 calories more than your basic daily needs. You can increase your meals and divide your daily calories between main meals and snacks.
Second: Protein is the solution
As an adult woman you should care about your daily protein needs, about 0.8 grams per kilo of your weight. To increase your weight right, aim to build good muscle mass so you don't just gain unhealthy fat. Also organize your daily protein servings in main meals and after workouts.
Third: Fats and carbs
Carbs are your main fuel for daily activity. so you need to eat more of them daily to keep your energy up and to gain weight. Focus on complex carbs like potatoes and whole grain bread.
As for fats, they are calorie-rich sources that keep your energy steady and renewed. so include unsaturated fat sources in your daily meals like avocado, olive oil, and salmon.
Fourth: Meal size and number
A common wrong tip is that you can eat two very heavy meals if you want to gain weight, or just one big heavy meal, but that's wrong and won't get you to your goal. Just plan your meals so you can eat at least 4 meals a day, and spread your calorie intake between them. This makes things easier and instead of two meals with 1000 calories each, eat 4 meals throughout the day.
Fifth: Resistance exercises
Gaining more muscle plays a big role in increasing your weight in a healthy and proper way. Don't skip resistance training. You can use the Fitness Garage guide for the best home resistance training gear, and you can find it here , and also check the guide for the best resistance exercises. Link
