Types of Weight Gain Diets for Teenagers with Fast Metabolism
1. Balanced Calorie Surplus DietFor healthy teenage weight gain, eat more calories than you burn with nutrient-dense foods. Include whole grains, lean proteins, healthy fats, and fresh produce. Example: grilled chicken wrap with avocado, yogurt, and sweet potato fries for balanced growth.
2. High-Protein DietProtein is crucial for teenage athletes to build lean muscle. Include eggs, dairy, lentils, beans, fish, and protein smoothies. Example meal: paneer curry with whole wheat chapati, lentil soup, and salad to support growth, strength, and recovery.
3. Healthy Fat-Focused DietHealthy fats help teenagers boost calories efficiently for weight gain. Include avocado, nuts, seeds, olive oil, ghee, and nut butters. Example meal: whole-grain toast with peanut butter, banana slices, and honey for energy, nutrients, and muscle support.
4. Dairy & Smoothie-Based DietLiquid calories like smoothies and shakes help teenagers gain weight easily. Blend whole milk, yogurt, fruits, oats, nuts, or peanut butter for nutrient-rich, 400–500 calorie drinks that deliver protein, healthy fats, and energy in one simple glass.
5. Micronutrient-Dense DietHealthy weight gain for teens requires nutrients, not just calories. Include iron, calcium, vitamin D, and zinc from spinach, milk, nuts, and seeds. Example meal: spinach-cheese omelet, orange juice, and walnuts for strong bones, immunity, and energy.
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