Learn How To Gain Weight
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Being underweight can be a concern if it’s the result of poor nutrition or other health concerns. So, if you’re underweight, it’s advisable to see your doctor or dietitian for an evaluation. Together, you can plan how to meet your weight goal. But If you decide to gain weight, it’s very important to do it right.
Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time.
If you’re underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat. There are plenty of normal-weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity. Therefore, it’s essential to eat healthy foods even when you are trying to gain weight and live an overall healthy lifestyle.
Weight Gain Considerations
- Eat more frequently. When you’re underweight, you may feel full faster. Eat five to six smaller meals during the day or three large meals with snacks between meals.
- Eat more calories than your body burns. When trying to gain weight, it is important to eat more calories than your body needs. A calorie calculator can be used to determine your calorie intake. To gain weight slowly and steadily, the goal is to increase your intake 300-500 calories more than your body burns each day. If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level. This can be accomplished with the addition of supplements.
- Eat plenty of Protein. Protein is the most important nutrient for gaining weight healthily. Muscle is made of protein and without it most of those extra calories may end up as body fat. If you’re trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements can also be useful if you struggle to get enough protein in your diet.
Recommended Protein Supplement
Recipe for gaining weight
- Eat Energy-Dense Foods and Use Sauces, Spices and Condiments. Eating mostly single-ingredient foods is very important. But these foods tend to be more filling than processed junk foods, making it harder to get in enough calories. Using plenty of spices, sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it. Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.
Here are some energy-dense foods that are perfect for gaining weight:
o Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
o Dried fruit: Raisins, dates, prunes and others.
o High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
o Fats and oils: Extra virgin olive oil and avocado oil.
o Grains: Whole grains like oats and brown rice.
o Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
o Tubers: Potatoes, sweet potatoes and yams.
o Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.
Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full. If eating becomes a problem you can enhance your appetite with supplement.
- Lift Heavy Weights and Improve Your Strength. To make sure that the excess calories go to your muscles instead of just your fat cells, it’s absolutely crucial to lift weights. Go to a gym and lift 2–4 times per week. Lift heavy and try to increase the weights and volume over time. If you’re completely out of shape or new to training, you may also want to consult with a doctor if you have skeletal problems or any medical issue. It’s probably best to take it easy on the cardio for now — focus mostly on the weights. Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you’re eating.
Note: Are you looking to bulk up and gain some muscle mass? Strength training exercises that work your total lower and upper body muscles are great for gaining overall mass instead of just adding extra fat. Be smart about how you exercise by sticking to a weekly schedule, challenging yourself, and mixing it up so you (and your muscles) don’t get bored.