Weight gain is an increase in body weight. This can involve an increase in muscle mass, fat deposits, excess fluids such as water or other factors.

Weight gain increases your stamina, power, energy level, and make the immune system and resistance power strong. Where your weight also increases. The safe way to increase weight is by nutrition, gained from your daily diet.

THE FOODS THAT SAFELY HELP YOU TO INCREASE WEIGHT

PROTEIN RICH FOOD:
Increasing high protein foods for weight gain. The top sources in the meal plan are to add protein to your diet as it is the fastest way of gaining weight. The trick is to consume more than the required proteins. Eating plant-protein is beneficial to gain weight.

Lack of protein in your diet can turn calories directly into fat and interfere in maintaining a healthy weight. Take at least 1.5-2 grams of protein per kg of your body weight to gain weight and build lean muscle mass. Chicken breast, turkey, nuts, legumes, beans, fish, eggs, milk are excellent sources of lean proteins.

Some of protein rich foods:

1. TOFU
2. MILK
3. EGGS
4. RED MEAT
5. PROTEIN SMOOTHIES
6. NUTS
7. NUTS BUTTER
8. FULL FAT YOGURT
9. CHEESE
10. SOLMON AND OILY FISH   

CARBOHYDRATE RICH FOOD:
Eating more ice cream, milkshakes and cookies sure sounds like a good way to put on a few kilos, but they aren’t the best choices. These foods may be high in sugar, but they’re not the healthiest carbs to gain weight.

Most of the calories in your diet should come from carbs. According to the National Academics of Sciences, this should be from 45 percent to as much as 65 percent of your calories.

Carbs are the body’s primary source of energy, and you need more energy in the form of calories when you’re trying to gain weight.

Eating 500 calories per day more than you usually do may help you gain 1 pound a week, according to the University of Colorado. It doesn’t matter if those extra calories come from carbs, protein or fat, but it does matter if they come from healthy foods.

• Some of carbohydrate rich foods:

1. RICE
2. WHOLE GRAIN BREAD
3. CEREALS BAR
4. POTATO
5. JAGGERY

• HEALTHY FATS AND OILS:

Adding oil to your meal is the way of putting extra fats like Olive oil or avocado oil is a rich and healthy source of fats to help you quickly gain the weight all over and on your face. You can add it to your pasta or bread for more flavours. There is a lot of cooking oil that can be a great source of fat.

Some of the healthy fats and oils:

1. MUSTURD OIL
2. DARK CHOCOLATE
3. OLIVE OIL
4. AVOGADROES
5. GHEE

A HEALTHY WEIGHT CAN BE CALCULATED BY THE FOLLOWING WAYS:
1. BODY MASS INDEX:
This is calculated by taking the weight and dividing it with the person’s squared height. Moreover, the National Institutes of Health (NIH) gives a guideline on weight as follows; 

• BMI< 18.5 means underweight.
• BMI ranging between 18.5 and 24.9 means normal and healthy.
• BMI ranging between 25 and 29.9 is overweight.
• BMI over 30 indicates obesity. There are classes on this category. 

2. WAIST CUECUMEFERENCE:
This is another way used to measure your weight. This indicator is very important as having too much upper-body fat (where your vital organs are like heart, kidneys, etc) increase a risk of coronary heart diseases or cardiovascular disease, type 2 diabetes, high blood pressure, high cholesterol, etc. Thus, the measurement says;

• Women must have less than 38 inches
• Men must have less than 40 inches 

3. WAIST TO HIP RATIO:
This measures the ratio of your waist and hips to help you reduce the risk of cardiovascular disease. 

• In male -Less than 0.9 %
• In females- Less than 0.8 %

There are many other measurements used like the Body fat percentage, Waist-to-height ratio, etc. 

Eat More Calories Than Your Body Burns
The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs. If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day. If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.