1. Understand Healthy Weight Gain Weight gain happens when you consume more calories than your body burns. To gain about 3–5 kg in one month, you need a daily calorie surplus of 500–700 calories. Avoid junk food binges; instead, focus on nutrient-dense foods that build muscle and strength. 2. Eat More, Eat Often Instead of three large meals, eat 5–6 meals a day. Frequent meals keep your calorie intake high without upsetting digestion. Best foods to include: Rice, potatoes, oats, whole wheat bread Bananas, mangoes, dates, raisins Milk, curd, cheese, paneer Eggs, chicken, fish, soybeans, lentils Nuts, peanut butter, seeds Add healthy fats like ghee, butter, olive oil, and coconut oil to meals. 3. Increase Protein Intake 1. Understand Healthy Weight Gain Weight gain happens when you consume more calories than your body burns. To gain about 3–5 kg in one month, you need a daily calorie surplus of 500–700 calories. Avoid junk food binges; instead, focus on nutrient-dense foods that b...