Weight gain can take you time, so you have to practice it correctly and be patient. Your goal is to gain weight in a healthy way, not to gain unhealthy kilos. Therefore, you should focus on consuming foods in the right quantity and at the right time, rather than looking for various weight gain plans.
In this post, I will reveal some of the best tips on diet for weight gain in details, so I hope that you will spend time reading posts on the diet plan and then try to follow one or more of these diet tips as soon as possible.
List Of Tips On Diet For Weight Gain – Top 18 Tips To Apply:
1. Diet For Weight Gain – Increase The Number Of Your Meals
Having 6 meals a day including 3 big meals- breakfast, lunch, dinner and 3 small meals is a good way to help you put on weight effectively. Your big meals should be calorie-rich as they can add some weight to your body.
For breakfast, you can consider having a full bowl of toasted bread with butter, cereal and fruit. If you do not like butter, you can opt for cheese or a spread of peanut butter.
For snacks, you can consider having nuts and dry fruits, boiling vegetables with cream or cheese sandwiches.
You can consider adding some more foods to your dessert.
At the same time, you can add cakes, hamburgers, pizzas and anything else you like.
Regularly eating every 3-4 hours helps keep your energy levels stable. As the portions of the meal are not big, so you have no fat gain. Instead, gaining lean muscle mass is what you should focus on.
2. Increase Your Daily Calorie Intake
The first step on diet for weight gain is to include calories in your daily diet. Remember that everything we eat everyday has some calorie content. Like the way we consume foods with fewer calories to lose pounds, we need to consume foods that contain more calories to put on weight. You need to add more than 250 calories daily by adding ½ kilo to your current weight. You can eat some foods that are packed with calories such as meat, pulses, cereals, bread, dry fruits, rice and nuts.
You can add some vegetables such as broccoli, French beans, Chinese cabbage, lettuce, carrots, spinach, pumpkins, asparagus and eggplants to your daily diet.
Read More: Amazing Health Benefits Of Spinach
Also, you can include a healthy portion of red meat into your diet. But remember not to overdo it as your aim is to add some weights, not some cholesterols.
You can add olive oil in a generous quantity to your salads.
Addition to this, another way to include calories to your daily diet is by increasing the intake of dairy products. You do not cut down on the fat content in your milk. Make sure that you have full-calorie dairy products.
Foods that are rich in proteins and calories easily help you put on and maintain weight. However, avoid cereal bars or fast foods. You need to increase your calorie consumption, but do not add more foods to your 3 main meals a day. Instead, you must increase the number of meals as I mentioned earlier.
Addition to this, you can determine your calorie requirements by using the calorie calculator. You do not need to determine calories all the time, but you need to do this for the first few days or weeks.
In case you want to put on weight steadily and slowly, aim for 300-500 calories more than the number of calories you burned each day.
- In case you want to put on weight fast, aim for 700-1000 calories more than the number of calories you burned each day.
3. Consume Foods Regularly
By eating regularly, you will keep your blood sugar levels and metabolic rate stable and protect your gastrointestinal tract from potential health problems. You should avoid heavy meals at the end of the day and never skip out a main meal, especially your breakfast. Try to eat regularly to put on weight effectively.
4. Add High Proteins
Just adding calories will not make you increase your current body weight, you also need to add the right portion of proteins into your diet. Keep in mind that in case you want to gain weight and look fit, you will need to build lean muscles, not flab. In fact, proteins have amino acids that help to build blocks of muscles effectively, so try to add them to your diet.
Some good sources of proteins you should know must include lean meat, eggs, skinless chicken, fish, sprouts, pulses and dairy products. Besides, some fish such as mackerel and tuna are high in oil and are known as one of the best food sources to gain weight. These food sources will provide you with enough proteins to build muscles.
It is actually one on the best tips on diet for weight gain that you should consider following as soon as possible to help you gain weight effectively.
5. Diet For Weight Gain – Add Healthy Fats
Fats are good for many main body functions. Healthy fats are required for muscle growth and release of hormones like testosterone. They are also good for the growth of muscles. Also, they help to increase the metabolism, which in turn helps you lose bad fata and put on good fats. Poly-unsaturated and mono-unsaturated fats are known as good fats that can be taken from leafy veggies, nuts, salmon, avocado oil, flaxseed oil and many seeds. Besides, healthy fats are also a great source of omega-3 as well as omega-6 fatty acids.
Foods that add healthy fats are:
- Tree nuts like almonds
- Seeds like sunflower seeds
- Legumes like peanuts
- Oils like fish oil and olive oil
6. Consume Whole Grains And Starchy Foods
Whole grains and some certain starch-rich foods are packed with calories, rich in fiber and other nutrients. Some whole grains and starch-rich foods that will help you put on weight quickly.
- Brown rice
- Whole-wheat bread
- Potatoes and sweet potatoes
So, try to add whole grains and starchy foods if you want to have best diet for weight gain and then achieve your desired weight successfully.
7. Consume Nutritious Vegetables
While many veggies are low in calories, there are some veggies that are high in calories and nutrients. By focusing on these specific veggies, you will soon achieve your goal in gaining weight. Some of these vegetables that you should include to your diet for weight gain are:
- Butternut squash
8. Consume Fresh Fruits With High Calories
Like vegetables, there are some fruits that will may help you put on weight in a healthy manner. By consuming high-calorie fruits, you will obtain a lot of calories and add fiber and other essential vitamins to your diet. Some fruits you should try eating:
Do you want to know other tips that you should include to your diet for weight loss? Continue reading this post and then try to follow one or more of these diet tips for good.
9. Diet For Weight Gain – Eat Lean Red Meat
Lean red meat is loaded with calories and low in unhealthy fats. By eating lean red meat, you will take in a lot of calories without getting downside of eating meat. Consider eating:
- Beef cuts that include top sirloin, eye of round and bottom round
It is one of the best tips that you should try to include to your diet for weight gain if you are trying to put on weight naturally.
10. Increase Your Vitamin Intake
Another one on the best diet for weight gain that you should know must include increasing your vitamin intake. Ensure that you add some certain essential vitamins to your diet. By increasing your vitamin intake, you will put on weight as you want. Without certain vitamins, you will have a difficult time to gain weight. Some essential vitamins include zinc and thiamine.
11. Take Creatine
If you want to have muscle mass, you can consider taking creatine if you are looking ffor best diet for weight gain. Some studies have shown that taking creatine can result in muscle mass growth as well as weight gain. So, creatine is a great tool for people who are looking for certain weight gain outcomes.
- When using creatine, you have to combine it with a healthy as well as well-balanced diet.
- When using, you need to follow the instructions on your product.
- Avoid taking creatine if you suffer from a heart condition or some other cardiovascular issues.
- Ask your doctor or a nutritionist before you want to take creatine
12. Eat Energy-Dense Foods
It is very important to consume single ingredient foods that do not need too much chewing. But, these foods are likely to be more filling than junk foods, making it more difficult to obtain enough calories. So, try to add as many energy-dense foods as possible. Even you may need to force yourself to continue eating if you are full.
13. Use Sauces, Spices And Condiments
Using spices, sauces and conditions can help you increase your appetite. The tastier the food you have is, the easier it is to consume a lot. In fact, using sauces, spices and condiments is one of the best diet for weight gain you should consider following if you want to put on your weight effectively.
14. Take Weight Gain Supplements
If you cannot put on weight, or if you do not always have a kitchen to cook your foods, try to add some of the supplements designed for weight gain to your diet. In some cases, only the exercise and diet may not give you a quick result as you expect.
Whey protein is a popular supplement that you can include to your smoothies or milk. In this case, adding some whey protein contributes to your body muscle mass and helps with muscle development.
15. Diet For Weight Gain – Avoid Eating Junk Foods
While putting on weight needs you to increase your daily caloric consumption, you also need to avoid eating junk foods. Although junk foods may help you in bulking up, you will also hurt your overall health. You should stay away from some junk foods such as refined sugars, fast foods and fried foods.
16. Have A Food Diary
You need to have a food diary if you want to put on weight. Writing down what you have eaten throughout the day will help you make your eating habits better. When you have weighed yourself, preferably at the end of every week, also write it down. This will support you to stay motivated and stimulate you to go on your path to gain more weight.
17. More Tips For Weight Gain
There are some more things you need to do to put on weight faster:
Do not drink water before eating as this can make you full and make it more difficult to take in enough calories.
Have additional meal or snack if possible, such as before bed
Use bigger plates if you want to get in more calories.
Have enough sleep to help with your muscle growth.
If you have a mixture of foods, eat the protein-rich foods first and the vegetables last.
Do not smoke as smoking may result in weight loss.
18. Some Foods For Weight Gain
When it comes to knowing diet for weight gain, you should not skip out rice, but try to add more of this food to your diet for good. Rice is a low-cost carb source that will help you put on weight. Just a cup of cooked rice offers 190 calories, 43g of carbs as well as very little fat. It is also calorie-dense, so you can eat more foods, especially in case you get full quickly or have a poor appetite. However, extremely large amounts of rice may not be good because of their potential content of arsenic and physic acid, which can result in metal toxicity and reduce the zinc and iron absorption.
Another one of the healthy foods you should include to your best diet for weight gain is milk. Milk has been used to gain weight and build muscles for decades. It offers a good balance of carbs, proteins and fats. Also, it is a great source of calcium and other essential vitamins as well as minerals. For people who are trying to have more muscles, milk is a good source that offers both whey and casein proteins. Studies have shown that it can help you have more muscles if combined with proper weight lifting. Try drinking 1-2 glasses of milk as a snack, combined with your meal or before and after workout.
They are one of the best foods for building muscles that you should know. They offer amino acids your body needs to add new muscle tissues and stimulate muscle synthesis. Besides, red meats are good source of dietary creatine, which may be the best muscle-building supplement. Also, they have more fat and calories than leaner meats, offering you extra calories and add your current weight. Both lean and fatty meats provide your body protein, but fatty meats provide more calories, helping you gain weight more quickly.
Salmon And Oily Fish
Salmon and oily fish are also good sources of proteins and healthy fats like omega-3 fatty acids. Just 170g of fillet of salmon offers around 350 calories, 34g of high-quality protein and 4g of omega-3 fatty acids, helping you put on weight or build muscle.
It is another great carb source that will help you put on weight. You can have some high-calorie meals by simply combining whole-grain bread with any sources of protein such ad meat, eggs and cheese.
Healthy cereals can be a good source of calories, carbs and healthy nutrients. When you want to avoid high-sugar cereals, some healthier forms can be a good carb source to include to your diet. Oats and grain-based cereals also have important nutrients sich as fiber and healthy antioxidants. Remember to read the label and do not opt for cereals with added sugar or refined grains.
Cheese has been a good food for gaining weight for centuries. It is rich in fats and calories. If you eat it in a large amount, it is also a great source of protein and calories. As cheese is tasty, so you can add it to most of your dishes and enjoy them for good.
This is another one on the list of healthy foods that you should add to your diet for weight gain when you are trying to put on weight effectively.
Eggs are known as one of the best muscle-building foods you can find on the planet. They offer a good combination of healthy fats and high-quality proteins. In fact, most of the great nutrients in eggs are in the yolk, but it is very important to consume the whole egg. As long as you have no intolerance to eggs, you can eat 3 eggs per day if desired. Many bodybuilders and athletes eat six or more eggs per day.
It is recommended as a good food for weight gain. A single banana contains about 105 calories and offers you an instant energy source. Also, they have a plenty of carbohydrates, making it a good food for you after workout. In fact, banana is one of the best foods you should add to your diet for weight gain and it is also a kind of fruit that a lot of people in the world love and have been consuming to put on weight effectively.
Another food that you should add to your best diet for weight gain is butter. In case you like butter and want to gain weight through diet, you should add it to your diet. It is extremely high in fat. However, you should eat it in moderation as a high intake of butter can clog your arteries and result in heart disease.
When it comes to best diet for weight gain, you should not skip out chicken. A lot of athletes and bodybuilders often add chicken to their diet to gain weight in a healthy manner. It is not only delicious, but it contains a large amount of protein. Try to add it to your diet for about a month and you will see quick results in your weight.
About 40% of your diet in case you want to put on weight should contain carbohydrates and potatoes are known as a good source of carbohydrates. Besides, potatoes also contain glutamine and arginine, making them a great food option for people who are trying to put on weight. Remember to retain the skin of potatoes for optimum nutritional value.
Continue reading this entire article and then try to add these foods as I mentioned in this post to your diet for weight gain for good.
They are packed with healthy fats. They are also calorie-dense and thus, they are a good food for weight gain. Just 200g of avocado provides about 322 calories, 29g of fat as well as 17g of fiber. Also, avocados are rich in vitamins, minerals as well as other plant compounds. Consider adding some avocados to your main meals and other dishes including sandwiches or omelets.
They are known as a high-calorie snack that offers antioxidants and micronutrients. You can consume dried fruits in many different types. Additionally, they contain a very high content of sugar, making them great for weight gain, especially since dried fruits are convenient to consume also taste good. Consider combining some dried fruits with any source of protein such as a whey protein shake or a cut of meat.
High-quality dark chocolate offers many antioxidants as well as health benefits. Most people recommend consuming dark chocolate with 70% content of cocoa or more. Like other foods that are high in fat, dark chocolate has a high-calorie density, so you can easily get many calories from it. Besides, it also contains micronutrients as well as health-promoting compounds such as magnesium, fiber and antioxidants.
Ensure that your weight gain goal does not exceed more than 4 pounds a month and more than 4 pounds can be unhealthy and temporary. Also, always remember that everyone’s body is different on its own way. Hopefully, these tips on diet for weight gain will help you put on weight effectively. Keep in mind this process is hard and may take you some time, so readers of Nutrition Kit should be patient and try to combine a high-calorie consumption with proper strength training to soon achieve your desired weight. If you know any of the other tips on diet for weight gain, remember to share it with other readers by leaving your comment in the comment section below and I will reply your comment soon.