Whatever your reasons for wanting to gain weight, these 9 lifestyle changes will help you gain weight both faster and safely. For effective, healthy, and lasting weight gain aim for a combination of nutritionally dense food and building lean muscle mass. As a rule, you should eat more calories than you burn, and stimulate muscle growth – **Eat more often**: Eat 5 to 6 smaller meals during the day, rather than 3 large meals. Feel free to snack on healthy foods and smoothies or shakes between meals. – **Increase your calorie intake**: Calculate how many calories you currently consume each day and then aim to add at least 300 to 500 calories a day to your diet. To gain weight you need to take in [more calories than you burn](https://nabtahealth.com/articles/why-do-some-people-have-difficulty-gaining-weight/). – **Consume nutrient-rich foods**: Focus on both quality and quantity of calories in and pack your diet with lots of calorie and nutrient-dense foods. Salmon and oily fish, red meats, oats and whole grains, avocados, nuts, whole dairy, full-fat yoghurt, sweet potatoes, are all examples of quality calorie dense foods. – **Support muscle growth with high protein foods**: High protein foods support lean [muscle growth](https://nabtahealth.com/articles/why-is-exercise-important-if-you-are-trying-to-gain-weight/). Yes, carbs and fats are important for weight gain, but make sure your diet also includes plenty of legumes, white meat and fish, whole eggs, Greek yoghurt, and cottage cheese. – **Avoid junk food**: Burgers, chips, fries, ice cream, cookies may fill you up for now … but all those sugars and fats supply no nutritional benefit and will only [lead](https://nabtahealth.com/glossary/lead/) to bad eating habits and unwanted tummy fat in the long-term. – **Drink strategically**: Drink between meals, not during meals. And get some of your calories in liquid form by adding healthy dairy-based shakes and smoothies to your diet. – **Exercise regularly**: Strength and resistance training builds lean muscle mass which is key to healthy weight gain. Resistance training includes squats, press-ups, bench-presses, resistance bands, strength training with free weights, and weight machines. Pilates and yoga count as resistance training too. – **Sleep!** You’ve heard it before and you’ll hear it again. Rest is essential for all healthy growth and safe weight gain with lean muscle growth is no exception. – **Be consistent**: Track your progress. Focus on both quality and quantity calories, do your regular strength-building exercises, get lots of rest, and you will see healthier long-term results. We’re giving you lifestyle tips to gain weight quickly and safely. It can take a while to gain weight and building lean muscle is easier for some than for others. Depending on your personal body type it can take months before you see lasting change in your weight. #### _Discuss a healthy weight gain plan with your doctor_ Talk to your healthcare team before you start on a weight gain program. It may be that there is an underlying cause for your weight loss or for your difficulties in putting on weight. A doctor can help you identify any health conditions and recommend a suitable treatment plan for healthy mass gain. #### _Work with an exercise professional to support lean muscle growth_ And if you haven’t done regular exercise in a while, or if you are new to strength and resistance training, consider working with a qualified physical trainer or exercise physiologist.
It’s been over a month since Ramadan and the summer is on! The heat makes it so strenuous to out and get some exercise to shed the extra pounds gained during Ramadan. However, fear not, here are a few recipes that are low in carbs and high in protein to help you shed those pounds. This recipe takes no more than half an hour, so there’s no excuse to not get in the kitchen! ### Cooled Coconut Protein Oatmeal  **Ingredients:** * Porridge oats- 1 cup * Almond or coconut milk- half a cup * Almonds- handful * Banana – whole * Berries- handful * Protein bar – half a bar * Peanut butter- 1 large tablespoon **Method:** Prepare a cup of oatmeal made with almond or coconut milk- you can even make this the night before and leave in the fridge if you would like a cooler breakfast. Stir in a generous tablespoon of peanut butter. Sprinkle a handful of crushed walnuts and almonds on top. For greater sustenance you can even slice up rough pieces of your favourite protein bar or, for a fruitier meal, add in a sliced banana or your favourite berries! The oats are slow releasing energy and added protein from the nuts will keep you going for longer. **Recipe of The Day** ### Pakistani Omelette  **Ingredients:** * Eggs, 3-4 * Onion, half * Tomato, whole * Mushrooms, 4-5 * Ginger and garlic, 1 tablespoon of paste * Handful of spinach * Salt, chilli powder, black pepper, to taste * 25gms of feta * Fresh coriander **Method:** In a frying pan, put in a tablespoon of olive oil or ghee. Fry the onions, tomatoes, mushrooms, peppers, once sweated; add in the garlic, ginger and spices. Whisk up the eggs, and pour over the ingredients. Once cooked on the low heat, add in the chopped spinach and feta cheese and fold over. Sprinkle with coriander and serve! ### Spicy Shakshuka  **Ingredients:** * Can of tomatoes * One onion * One bell pepper * Tablespoon of garlic paste * Salt, black pepper, chilli powder, hot paprika, and tobasco (to taste) * Chopped parsley **Method:** In a skillet, fry the onions and peppers. Once sweated, add the garlic, chilli and add in the can of tomatoes. Cook on low heat for 20 mins. Add in the spices once the sauce has thickened. Use the back of a wooden spoon and make 3 or 4 grooves in the pan, and carefully crack the eggs in to the spaces. Place the pan in the oven or on low heat for 10-15 minutes until the eggs are set. Sprinkle some hot paprika, a couple shakes of tobasco, and finish with fresh parsley. ### Flourless Banana Pancakes  **Ingredients:** * 1-2 very ripe bananas * 2-3 eggs * 1/3 cup of almond or coconut milk * A teaspoon of vanilla extract * Half teaspoon of cinnamon * Honey/maple syrup/ yogurt/ berries/ nuts to your taste! * ¼ teaspoon of baking powder **Method:** In a large bowl whisk the eggs until runny and smooth. In another bowl, mash up the ripe bananas, add in the coconut/almond milk, keep mashing until smooth. Put the mixtures together in one bowl, add the baking powder, vanilla extract, cinnamon and whisk again until smooth. In a hot pan, add a tablespoon of coconut oil. Pour in a ladle of the mixture, cook until brown and flip over. Serve the pancakes hot, with maple syrup or honey, a dollop of Greek yogurt and your favourite berries. Crush some nuts over for more crunch! Also consider trying Nabta’s [Slim pack](https://nabtahealth.com/product/slim-multivitamin-healthy-digestion/) for better digestion.
