I am not able to put on weight. Weight!

Healthy afternoon, Gaining weight in a healthy way is all about consuming more calories than your burn , while also making sure those calories come from nutritious sources: 1. Eat calorie -dense foods : Add healthy fats Incorporate in diet avocados, olive oil, nuts, seeds and Nut butter Whole grain: Whole grains like brown rice, quinoa, whole wheat bread Dairy products: Full fat dairy like whole milk, cheese, yogurt can add Extra calories to your diet Lean protein: Foods like chicken, turkey, eggs and legumes can help You build muscle mass 2. Increase your protein intake: Meat , chicken, legumes, tofu and tempeh 3. Eat more frequently: Try to eat 5-6 smaller meals throughout the day rather Than just 3 large meals 4. Drink high calorie beverages: Smoothie made in fruits, yogurt, milk , protein powder And healthy fats like peanut butter or avocados 5. Snack smartly: Add high calorie snacks nuts and seeds, dried fruits, cheese and crackers 6. Strength training: Exercise with weight to increase muscle mass. The more muscle you have, more weight you ‘ll gain in healthy Way , as muscle weight more than fat 7. Avoid empty calories: Focusing on nutrients dense foods will be much healthier and provide long term benefits.