Discovering the right diet plans for weight gain is not as prevalent as those for weight loss on the internet. Despite the scarcity of information, there is a considerable number of individuals struggling to add mass to their slender frames.
Being underweight might indicate an underlying issue, often associated with consistently consuming too few calories, leading to various health problems. On the flip side, excessive calorie intake can result in overweight, posing its own set of health risks.
The key to gaining weight lies in a straightforward equation: consuming more calories than you burn. For those with high metabolism or engaged in vigorous exercise, meeting their body’s calorie requirements becomes crucial. However, simply overeating is not a sustainable solution. Instead, adopting habits like eating five to six times a day, increasing protein and fat intake, and incorporating high-calorie snacks can aid in natural weight gain.
While some opt for quick fixes through supplements and unhealthy foods, these choices may lead to medical complications. It is essential to approach weight gain with caution and prioritize healthy food choices that promote muscle building and strength. If you’re aiming to put on weight, consider incorporating the following nutritious foods into your diet.
How to Gain Weight in a Healthy Way?
To successfully gain weight, the key is to consume more calories than you burn throughout the day. A reasonable goal is to aim for an additional 300 to 500 calories beyond your daily requirements. Rather than increasing the size of your existing meals, consider having more meals each day.
Boosting your intake of fats and protein is crucial when working towards weight gain. However, it’s important to avoid unhealthy fats and junk foods, as they may lead to weight gain in undesirable areas and contribute to long-term health issues like diabetes, obesity, and heart problems. Incorporating regular, moderate exercise into your routine can also help build muscle mass.
Here are some foods that can aid in healthy weight gain:
Milk
Milk is a complete food, rich in essential nutrients like proteins, calcium, carbs, fats, minerals, and vitamins. It contains both casein and whey proteins, making it an excellent source for adding muscle mass. Drinking two glasses of milk per day, preferably with a meal or around workout times, can be beneficial.
Rice
Rice is a convenient and economical source of carbohydrates, essential for weight gain. It is calorie-dense, providing about 200 calories in a single cup. Pairing rice with different curries and veggies high in proteins not only adds taste but also contributes to calorie intake and provides a protein boost.
Dried Fruits
Incorporating dried fruits into your diet can be a healthy way to support weight gain. These superfoods are packed with antioxidants, proteins, calories, and micronutrients. Due to their naturally high sugar content, dried fruits are excellent for adding calories and gaining weight. You can enjoy them in their raw or roasted form, or add them to yogurt and smoothies. A daily handful of dried fruits such as almonds, walnuts, and cashews can be a tasty and nutritious addition to your weight gain efforts.
Homemade Protein Smoothies
Opting for homemade smoothies is a healthier alternative to ready-made protein supplements. These shakes are particularly effective when consumed shortly after a workout, aiding in muscle building.
Not only are they nutritious, but they also come in various delicious flavors. Examples of homemade smoothies that can facilitate quick weight gain include chocolate banana nut shake, vanilla berry shake, chocolate hazelnut shake, and super green shake.
Red Meat
Red meat is a valuable source of protein that supports muscle building and weight gain. It contains essential nutrients like leucine and creatine, which play a key role in boosting muscle mass.
Steak and other red meats provide a combination of protein and fat, promoting healthy weight gain. Whether you prefer fatty or lean cuts, both contribute proteins beneficial for weight gain. Fatty beef dishes, such as brisket, are among the best sources.
Fatty and Oily Fish
Fatty fish, like salmon, are rich in essential fatty acids and proteins, aiding in weight gain and boosting immunity. The omega-3 fatty acids present in these fishes are particularly significant for promoting weight gain. You can prepare a variety of dishes using salmon, such as steamed fish, fried fish, and smoked salmon.
Potatoes and Starch
Foods rich in starch, like potatoes and corn, are not only a popular and delicious option but also a cost-effective one for quick weight gain. These foods provide additional calories, containing carbs that boost muscle glycogen stores. Many starchy foods also offer essential nutrients, fiber, and resistant starch, which supports the health of your gut bacteria.
Whole Grain Bread
Simple whole grain bread is a great source of carbohydrates that can contribute to weight gain. When paired with protein sources like eggs, meat, or cheese, it becomes a well-balanced meal. Sourdough bread, with its live good bacteria, nourishes the gut bacteria and strengthens the immune system.
Avocados
Avocados are a fantastic source of fats, antioxidants, vitamins, and fiber. They can be incorporated into your main meals, sandwiches, and various dishes, making them essential for healthy weight gain.
Whole Eggs
Whole eggs, rich in proteins, calcium, and healthy fats, are a top choice for weight gain recommended by dieticians. They are readily available and contribute to muscle building. It’s important to consume the entire egg, as the yolk is particularly beneficial.
While numerous foods and supplements are marketed for weight gain, it’s advisable to opt for high-calorie foods that provide energy and build muscle mass without the unhealthy fats that may harm your health.
Healthy Fats and Oils
Healthy oils, being calorie-dense, offer a beneficial alternative to other less healthy options. Incorporate these oils into your diet by using them in salad dressings, as seasoning bases, or for cooking. Avocado oil, Extra Virgin Olive oil, and Coconut oil are three healthy choices that can boost your calorie intake.
Another trendy and delicious way to include healthy oils is by adding a small amount of butter and one of these oils to your morning coffee.
Suggested Diet Plan for Healthy Weight Gain
Gaining weight overnight is a myth, and achieving a healthy weight involves a combination of factors, including a consistent diet, strength training, and specific weight gain exercises. Among these, the role of diet is crucial. Here’s a suggested diet plan for weight gain:
Breakfast:
- Whole-grain bread slices topped with peanut butter and with honey
- A glass of milkshake
- Medium-sized seasonal fruit
- Milk with chia seeds and oats
- Poached eggs
- Avocado toast
Lunch:
- Egg, cheese, and salad wraps
- Lentil, vegetable, and barley soup
- Chicken and noodle stir fry
- Bowl of rice with vegetables and fish
- Chicken rice with corn
- Chapati, chicken curry, and a bowl of yogurt
Dinner:
- Choice of rice/chapati with fish, chicken, or vegetables
- Bowl of chicken soup with corn
Snacks:
- Dried fruits like almonds, cashews, or walnuts
- Seeds like sunflower seeds
- Whole-grain crackers with hummus dip
Conclusion
While numerous foods and supplements claim to aid weight gain, it’s essential to choose high-calorie options that provide energy and build muscle mass without unhealthy fats. Incorporating regular, age-appropriate exercise along with a healthy, calorie-rich diet is the best way to gain weight healthily. Avoid snacking between meals, stay hydrated, and stick to a nutritious diet. Patience is key, as gaining weight is a gradual process with worthwhile results.
If you found these tips helpful, consider sharing this post on Pinterest!
