Leena Watts
Gaining weight in a healthy way involves focusing on nutrient-dense, whole foods, including fiber-rich whole grains, lean protein, healthy fats, and plenty of fruits and vegetables. The key to gaining weight is achieving a positive energy balance, which means consuming more calories than you burn. This can be done by eating calorie-dense foods like nuts, dried fruits, and avocados, as well as adding sauces, oils, and full-fat options to meals. It is also important to eat regularly, with at least three meals a day and healthy snacks in between. For those looking to build muscle, strength training or yoga can help increase appetite, and adequate protein intake is crucial.
Characteristics of a diet to gain weight
| Characteristics | Values |
|---|---|
| Calories | Adults should aim to add 300-500 extra calories a day. |
| Meals | Eat smaller meals more often, adding healthy snacks between meals. |
| Food | Include cheese, nuts, seeds, milkshakes, fruit and vegetables, starchy carbohydrates, dairy, beans, pulses, fish, eggs, and lean meat. |
| Protein | Add protein to meals with beans, pulses, fish, eggs, and lean meat. |
| Fats | Include fats and oils, particularly unsaturated fats like olive oil, avocado, and avocado oil. |
| Carbohydrates | Include whole carbohydrates like rice, and starches, which are rich in glucose. |
| Drinks | Have high-calorie drinks like milkshakes. |
| Exercise | Strength training or yoga can help build muscle and increase appetite. |
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What You'll Learn
Consume more calories than you burn
Consuming more calories than you burn is the key to gaining weight. This is called a positive energy balance. While it is important to increase your calorie intake, gorging on high-calorie foods like pizza and sugary drinks is not the best way to go about it. This method will not make you feel good and could even lead to Type 2 Diabetes.
Instead, focus on nutrient-dense foods that are rich in whole carbohydrates, healthy fats, and protein. Eating healthy fats like olive oil, nuts, seeds, and avocado is a great way to boost your calorie intake. Just a small amount of olive oil per day can make a big difference. Additionally, include more fatty fish like salmon in your diet, as it is a great source of protein and healthy fats, including omega-3 fatty acids.
Another way to increase your calorie intake is to eat smaller meals more frequently throughout the day. This gives you more opportunities to get those extra calories in. Add healthy snacks like yogurt, rice pudding, or smoothies in between meals. You can also have high-calorie drinks like milkshakes. If you're eating smaller meals, make sure to include protein-rich foods like beans, pulses, fish, eggs, and lean meat in each one.
If you're not a fan of big meals, opt for calorie-dense foods. For example, just 20 grams of almond butter provides a good amount of calories. Dried fruits are also calorie-dense and can be easily added to meals or snacks. By consistently consuming more calories than you burn, you will be able to gain weight effectively.
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Eat healthy snacks between meals
Eating healthy snacks between meals is a great way to gain weight. Firstly, it is important to note that there is no right or wrong amount of weight to gain in a week, and that everyone's body is unique and responds differently to weight gain strategies. Consulting a doctor or dietitian is a good idea before making any major dietary changes.
If you are looking to gain weight, it is recommended to do so gradually by adding extra calories to your diet. Healthy snacks that are high in calories can be a great way to do this. For example, nuts are a great source of protein, vitamins, and minerals, and they are also calorie-dense, making them an excellent snack for weight gain. Just a 1-ounce serving of nuts contains around 160 to 200 calories. Stick to plain, unsalted nuts, or make your own spice blend to avoid adding extra sugar and sodium to your diet.
Greek yogurt is another excellent snack option, as it is strained to create a rich, creamy texture with a high calorie and protein content. A 1/2 cup serving of plain, whole milk Greek yogurt contains around 165 calories and 15 grams of protein. Top it with some honey and nuts, or use it as a base for a sweet banana smoothie.
Other high-calorie snacks to consider include eggs, which are a great source of protein and healthy fats, and can be made into deviled eggs or egg salad for a quick and easy snack. Avocados are also a good option, as they are high in healthy, unsaturated fats and other important nutrients. Try spreading some avocado on whole-grain toast or crackers, or using it as a base for a healthy dip.
In addition to these snack options, you can also try adding high-calorie drinks to your diet, such as milkshakes or smoothies made with milk, yogurt, and fruit. These can be an easy and tasty way to increase your calorie intake without feeling too full.
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Include protein, carbs, and fats in your diet
To gain weight, it is important to include protein, carbs, and fats in your diet. These three macronutrients are essential for optimal functioning and can help you gain weight effectively and healthily.
Protein is one of the key building blocks of your body, as it supports cells, organs, and tissues. It also plays a crucial role in exercise recovery, muscle growth, and bone health. Aim for at least 1 to 1.2 g/kg/bw of protein per day, and include high-protein foods such as lean meats, yogurt, beans, fish, nuts, and milk in your diet.
Carbohydrates are your body's main fuel source, providing energy for your body to function. The U.S. Department of Health and Human Services recommends that 45% to 65% of an adult's daily calorie intake come from carbohydrates. When choosing carbs, opt for complex carbs like whole-wheat bread, brown rice, and fruits, which are high in fiber and will keep you feeling full for longer.
Fats often get a bad reputation, but they are an essential part of a healthy diet. They provide 9 calories per gram, making them more energy-dense than carbohydrates and proteins. Include healthy fats like omega-3 fatty acids, liquid non-tropical plant oils, and polyunsaturated and monounsaturated fats in your diet. These can help your body function effectively and may even contribute to a reduced risk of heart disease.
To gain weight, focus on including a variety of protein, carb, and fat sources in your diet. Homemade protein smoothies, milk, and salmon are excellent sources of protein. Rice, whole grains, and fruits are healthy carb options. And to increase your fat intake, try adding oils, nuts, and fatty fish like salmon to your meals. Remember to also track your calories and ensure you are consuming more than you are burning through physical activity.
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Consider protein shakes and smoothies
Gaining weight in a healthy way involves adding extra calories to your diet, and protein shakes and smoothies can be a convenient way to do this. They can be particularly useful for people who are vegetarian or vegan, or those who need to gain weight but don't have a large appetite.
Protein shakes and smoothies can be a good way to add extra calories without feeling overly full. They can also be a great way to boost your protein intake, which is important for muscle growth and maintenance. You can make your own at home, giving you full control over the ingredients, and allowing you to experiment with different flavours.
To make a nutritious protein shake or smoothie, it's a good idea to use whole fruits and vegetables as your base, rather than juice, as this will ensure you get plenty of fibre. Spinach and kale are mild in flavour and blend well, and you can add extra ingredients like nut butters, seeds, and yogurt to boost the calories and protein.
If you're looking for a smoothie that will keep you full for a long time, try blending roasted gram flour with milk, dates, and your favourite nuts. This smoothie is rich in nutrients and fibre, and the combination of dates and milk is a natural way to gain weight.
For a tasty breakfast option, try blending peanut butter with banana and milk. Bananas are a good source of fibre, nutrients, vitamin C, and potassium, and peanut butter is calorie-dense, making this smoothie a great choice for healthy weight gain and building lean muscle.
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Eat more meals per day
Eating more meals per day is a key strategy for gaining weight. This approach is about more than just consuming larger portions; it's about creating a consistent routine of regular meals and snacks to increase your overall calorie intake. Here are some tips to help you eat more meals per day and support your weight gain journey:
Firstly, establish a meal schedule that works for you. Aim for at least three meals a day, with healthy snacks in between. Grazing throughout the day, much like a cow chewing on grass, can be an effective way to increase your calorie intake. Try to include a variety of calorie-dense foods in your meals and snacks to boost your overall calorie consumption.
Secondly, focus on calorie-dense foods that are rich in healthy fats, whole carbohydrates, and protein. Avocados, olive oil, nuts, seeds, and dried fruits are excellent choices. For example, just 20 grams of almond butter provides a good amount of calories. Additionally, consider adding oils and fats to your cooking. A small amount of olive oil, for instance, can boost the calorie content of your meals. Include full-fat options and add sauces or dressings to your meals to increase the calorie content.
Thirdly, don't forget the power of drinks. High-calorie drinks like milkshakes or smoothies can be an easy way to add extra calories without feeling too full. You can combine milk or yoghurt with nut butter, seeds, and fruit to make a nutritious and tasty drink.
Lastly, make your meals and snacks as nutrient-dense as possible. Include a variety of food groups, such as fruits, vegetables, starchy carbohydrates, dairy, and lean protein sources like fish, eggs, and meat. Strength training or yoga can also help build muscle and increase your appetite. Remember, it's important to seek professional advice from a doctor or registered dietitian to ensure your weight gain journey is safe and aligned with your personal health goals.
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Frequently asked questions
Increasing your calorie intake is often the fastest way to gain weight. If you want to gain weight fast, you can try aiming for around 700–1,000 calories above your maintenance level.
It is important to eat nutritionally-dense foods. You can increase your intake of protein, carbohydrates, and healthy fats. Some foods that can help you gain weight include milk, salmon, tuna, shrimp, nuts, dried fruit, and shakes.
This depends on your individual health needs and goals. If you want to gain weight slowly, you can try to eat 300–500 calories more than you burn each day. If you are in the bulking phase of bodybuilding, you can aim to take in 5% to 10% more calories.
A good meal plan for gaining weight will focus on nutrient-dense, whole foods, like fiber-rich whole grains, lean protein (including plant-based protein options), healthy fats, and plenty of fruits and vegetables.
Yes, it is a good idea to speak to a doctor or registered dietitian before trying to gain weight. They can help you determine the best way to gain weight effectively and safely, taking into account your personal health goals and needs.
