Lalita, 23, has always been a skinny girl. Ever since her childhood, Lalita has been at the receiving end of constant ridicule because of her weight. After she finished college, she decided, enough is enough and it is now time to take things in her own hands and try and gain weight. Easier said but done, she now realized it is a challenge to gain weight without resorting to unhealthy methods.
Are you too at the same juncture as Lalita and find yourself wondering what to do and what not to do?
Don’t you worry, don’t you worry child
See Livlong’s got a diet plan for you!
Weight Gain Diet
Gaining weight effectively involves a structural diet plan that is caloric surplus but balanced by essential nutrients. The aim here is more calories than your body expends. First, focus on energy-dense foods – foods that have more calories within smaller portions. Foods include nuts, seeds, avocados, cheese, and whole grains- staple foods in your diet.
Introduce foods rich in proteins to ensure proper muscle building. If strength training accompanies your diet, then consider using lean meats, fish, eggs, dairy products, legumes, and protein shakes. Don’t forget about carbs. Complex carbs, like brown rice, quinoa, and whole-grain pasta, provide energy and can cause weight gain.
Another important factor is the frequency of meals. Five to six small meals a day might be a better idea than three large meals. It not only helps increase calorie intake but also keeps your metabolism active. Snacking between meals can make all the difference in your calorie intake. Peanut butter on whole-grain toast, Greek yogurt with honey, or smoothies loaded with fruits and nut butter come to mind.
Hydration is important too but  do not drink a lot of water before meals so that you can intake sufficient calories. High-calorie beverages are milkshakes, smoothies, or protein shakes. Your diet should match your tastes and nutrition. This will make you love your meals and give you flexibility in eating.
Be patient with your approach because weight gain is a slow process. The best results come from changes sustained over time. You are more likely to trace patterns or ensure you meet the calories needed by monitoring your intake. This makes weight gain very efficient and rewarding.
How To Gain Weight Fast
A proper diet along with physical and lifestyle adjustments should be pursued for rapid weight gain. Above all, there is this major factor that will contribute greatly to achieving this weight-gaining goal which is an intake of extra calories more than your calories to maintain a certain amount, or it is a level that prevents you from gaining any pounds.
However, you could achieve your goals if you take an additional 500-1000 calories in addition to that for you to add one to two pounds weekly. It all starts with high-calorie foods and is rich in nutrients. That comprises avocados, nuts, seeds, whole grains, and dairy products. Having these foods in each of the meals will provide you with an easy accomplishment of the caloric surplus. Healthy fats should also be welcomed since they have higher calorie content per gram of carbohydrates and proteins.
Adding nut butter to smoothies, sautéing with olive oil, or snacking on trail mix can consume a large number of calories in a small volume of food.
Strength training is another important component of a weight gain program. Resistance training promotes muscle growth but tends to enhance appetite. Include compound exercises, like squats, deadlifts, and bench presses. They work multiple muscle groups and boost mass gains. Combine your workout sessions with a post-exercise snack or meal that is high in protein and carbohydrates to assist in the recovery and growth of the muscles.
Second, ensure good sleep since rest equally contributes to the recovery and development of muscles. Ensure you are well rested at night for a minimum of 7 to 8 hours. Another factor is stress, which affects the levels of your appetite and metabolism.
Lastly, consider meeting with a nutritionist or a dietitian to get personalized recommendations and meal plans tailored to specific needs and goals. So, gaining weight fast can be achieved, but it needs to be done safely and sustainably, and not at the cost of your health.
Weight Gain Diet Plan
The consideration of a weight gain diet goes far beyond the balance of macronutrients, timing of meals, and food intake. A diet plan should include all forms of carbohydrates, proteins, and healthy fats, distributed to provide for a caloric surplus. Here is an example of one day’s weight gain diet:
Start with a hearty breakfast. Try to have a large bowl of oatmeal with banana slices, a tablespoon of peanut butter, and a drizzle of honey. Have it with a glass of whole milk or a protein shake.
Mid-Morning Snack-Mix of assorted nuts accompanied by a protein bar or a fruit, yogurt, and oat smoothie to provide for more calorie and nutrient accumulation.
Lunch: Lunch would be a meal filling enough to include a lean protein portion, like grilled chicken or tofu, accompanied by quinoa or brown rice mixed with roasted vegetables tossed in olive oil. A piece of whole-grain bread or a slice of avocado has been added for extra calories.
Afternoon Snack: Greek yogurt mixed with granola and honey or a fruit smoothie, with added protein powder to increase your overall intake.
Dinner: The dinner could be baked salmon, steamed broccoli, and sweet potatoes. Along with that, a side salad with lots of vegetables topped with some high-calorie dressing like ranch or homemade vinaigrette could be added.
Evening Snack: Cottage cheese with pineapple, or a bowl of cereal with milk before bedtime, helps meet caloric needs at the end of the day.
Hydrate properly throughout the day. You could enjoy smoothies or milk throughout the day. These drinks will add calories without leaving you too full.
Portion sizes and food choices can be manipulated based on your preferences and any diet restrictions. You can also watch the intake of food as you would want to get things right in terms of hitting the weight gain targets. Consistency is key. A structured diet will help you reach your weight goal.
Weight Gain Exercise
Any weight gain program wouldnot be complete without exercise, especially strength training. It adds muscle mass and encourages healthy weight gain. For weight gain, your exercise routine should be based on resistance training. You should make use of compound movements involving several muscle groups to be most effective.
Begin with a training schedule that contains at least three to five strength training sessions per week. Primary exercises are squats, deadlifts, bench presses, pull-ups, and overhead presses. Most of these movements will enhance muscle building while stimulating hunger, making it easier to take in the calories.
The second thing is progressive overload. It is the increase in weight, repetitions, or sets over time to challenge the muscles further and promote growth. A good starting point is 3-4 sets of 6-12 repetitions for each exercise, with the last few reps being challenging but manageable.
It should include regular exercises that work all major body parts. Also, it should have exercises that build balanced muscles in the legs, back, chest, and arms. Leg and body raise work on improving the core stability for greater support with more lifts.
Recovery is just as essential as the workout. Your rest days in a weekly calendar must be utilized effectively; allow your muscles time to repair. Nutrition is key too, as a protein-rich meal or snack post-workout helps aid your body in muscle repair and growth.
Lastly, you can take a personal trainer if you are a beginner to weight training. He or she can create a weight-gain exercise schedule. They will ensure proper form to prevent injuries. With exercise, a good diet, and meal planning, you will reach your weight gain goals.
Also Read : Yoga Poses for Weight Gain
Weight Gain Tips (Do’s and Don’ts)
Weight gain is as hard for some people as losing it can be for others. So here are some crucial do’s and don’ts on your weight gain road:
Weight Gain – DO’S:
- Do boost your calorie intake: Start by taking in more calories than you expend. You should look for calorie-rich foods that contain a lot of energy in small portions, which are avocados, cheese, nuts, and whole grains.
- Eating frequently: It would be fantastic to have five or six small meals instead of three big meals. This increases calorie intake and keeps the metabolism active.
- Do Use Resistance Training: Do exercises in strength building. Weightlifting increases muscle mass. It makes the body burn more energy. This meets its calorie needs without extra effort.
- Do Eat Nutrient-Dense Foods: Junk foods are very accessible, making them very attractive sources of calories. Instead, focus your diet on nutrient-dense food choices rich in vitamins and minerals. Examples include lean meats, whole grains, fruits, and vegetables.
Weight Gain – Don’ts
- Don’t Miss Meals: Skipping meals will lead to inadequate caloric intake, which works against your goal of weight gain. Stick to your normal eating pattern.
- Junk Food: Junk food and other sugary foods contain calories but have no nutritional value in them. Ultimately, it results in unhealthy living.
- Snack time does not forget: Have healthy snacks in between. Trail mix, Greek yogurt, and protein bars are calorie-rich foods that don’t stuff you up but complement your calorie needs.
- Limit cardio: It’s good for fitness, but too much will burn calories needed to gain weight. Strength training is far more important.
Foods To Gain Weight Quickly
To gain the right weight, the choice of foods makes a difference in one’s progress. Some of the best options that one should include in the diet to gain weight quickly are as follows:
- Nuts and Nut Butter Almonds, Walnuts, and Cashews offer calories yet healthy fats in the way of nut butter to add to smoothies and blend, as well as spread on your toast and eat right out of the jar.
- Dairy / Milk: This product is rich in protein and calcium, but adding these products also increases calorie intake. Use full-fat products to obtain the highest possible calorie values.
- Red Lean Meat beef, lamb, and pork consist of plentiful proteins and creatine that aid in muscular buildup. Come on go ahead indulge yourself with the delicious cut of steak tonight.
- Whole grains Brown rice, quinoa, and whole grain bread are nutritionally rich and full of energy in them. Using such things in your diet will add calories to large numbers.
A meal plan for healthy weight gain should focus on calorie-rich foods. Your body will benefit from their nutrition.
Also Read : Weight Gain Techniques Using Ayurvedic Medicine
Why I Am Not Gaining Weight
It is very frustrating and distressing if you cannot even gain weight despite your efforts. There are plenty of reasons why you will not get the results as expected:
- High Metabolism Some people have a naturally faster metabolism than others; that is, their body burns calories more rapidly than most. If this applies to you, you would require a lot of caloric intake to gain any noticeable weight.
- Underlying Health Problem: Any illness, like hyperthyroidism or diabetes, can prevent weight gain. If the person suspects an underlying health problem, then a diagnosis by a healthcare professional should be sought.
- Stress and Mental Health: High stress can cause loss of appetite or improper eating behaviors. Also, anxiety and depression may hinder weight gain. Seeking treatment from a therapist will be helpful in such cases.
- Nutritional Choice: Sometimes, it is not about how much is in the mouth but the kind. If you are consuming most of the low-calorie foods, you may experience challenges in meeting your calorific needs. Make sure to focus on energy-rich and nutrient-dense food.
- Deficient Calories Intake: You probably take more calories than you burn but end up saying that you take fewer. Take note of taking calories and whether you surpass what you are burning at the same time.
If you can’t gain weight and your diet is fine, see a healthcare provider or a registered dietitian. They would be able to help identify underlying issues and make a plan that will help you with your weight gain.
Weight Gain : Why Consult a Dietitian First?
Weight gain can appear quite easy; it is simply consuming more calories. However, consulting a dietitian before you start your weight gain program may be very helpful to you and help with the success of your effort. Here’s why you might want to see a dietitian:
- Custom counseling: A nutrition counselor can assess an individual’s health, lifestyle, diet, and goals. A meal plan, tailored to his needs, is better than general weight gain tips. It is significantly more effective.
- Nutrition Expertise: Dietitians are professionals who are masters in the science of nutrition. They can help you select nutrient-dense food selections that help with weight gain, thereby assisting in having a diet that’s loaded with vitamins, minerals, proteins, and good fats.
- Root cause investigation: Sometimes, the reason behind not gaining weight is related to a medical cause. It could be hyperthyroidism or gastrointestinal problems. A dietitian can help identify such causes and then refer you to the right place for treatment.
- Healthy ways to gain weight exist. A dietitian will suggest methods to boost calorie intake without harming your health. For example how to use calorie-dense, nutrient-based foods and then avoid calorie-only junk food.
- Lifestyle Support: Weight loss integrates psychological and physical barriers. A dietitian can be helpful in providing tools that can assist in the management of your eating patterns so as to help in emotional intelligence and positive relationships with food.
To cut a long story short, consulting a dietitian is a good first step toward weight gain. The expert will help you reach your goals. They will do it safely and effectively. They will also lay a foundation for lasting health and wellness.
Also Read : Weight Gain Recipes For Kids
How To Gain Weight : Conclusion
Gaining weight may not be as easy as losing weight, but the right approach to making it happen can make it manageable and successful. Our talk on weight gain has, more importantly, shown that one must understand their body. Also, a balanced diet and physical activity are key.
Weight Gain Diet FAQs
How to gain weight with just food?
The caloric intake through foods such as nuts, avocados, whole grains, dairy products, and healthy snacking in a day might be a good way to add calories to gain weight. Liquid calories through smoothies and protein shakes are also incorporated.
Can junk food help gain weight?
Junk food may add calories to your diet. But, it likely has no nutrients. Eating it may lead to a serious health problem. Instead, there is nutritious food for healthy weight gain, which leads to contributing to required vitamins and minerals.
How long does a weight gain diet take to bring any desired outcomes?
This varies based on initial weight, diet, exercise routine, and even metabolic rate. Generally speaking, it is both healthy and maintainable to average a steady weight gain rate of about 0.5 to 1 pound per week.
Do I do cardio or weight training if I need to gain weight?
Though cardiovascular exercise is healthy in general, in a situation like this, weight training would be your best option. You build more muscle mass from weightlifting. Muscle mass is also much denser than body fat.
Should I track my food consumption to gain weight?
Yes, it may be helpful to track what you are eating. The key is to know how many calories you need daily. It will be visible if you are taking sufficient calories or not, along with which foods are proving helpful for you. This practice helps most individuals quickly pinpoint patterns in their behavior.
References:
- ILD Nutrition Manual: Tips for Gaining Weight. The Regents of The University of California [Internet].
https://www.ucsfhealth.org/education/ild-nutrition-manual-tips-for-gaining-weight. Accessed Nov. 06, 2024. - Dietary Advice about Gaining Weight in a Healthy Way. North Tees and Hartlepool NHS Foundation Trust[Internet].
https://www.nth.nhs.uk/resources/dietary-advice-about-gaining-weight-in-a-healthy-way/ . Accessed Nov. 11, 2024. - Healthy weight gain: how to gain weight after illness. British Heart Foundation [Internet].
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/how-to-gain-healthy-weight-after-illness. Accessed Nov. 05, 2024. - Healthy Ways to Gain Weight If You’re Underweight. American Academy of Family Physicians [Internet].
https://familydoctor.org/healthy-ways-to-gain-weight-if-youre-underweight/. Accessed Nov. 10, 2024. - How to Gain Weight the Healthy Way: A systematic review and meta-analysis. Leukemia & Lymphoma Society[Internet].
https://llsnutrition.org/weight_management/how-to-gain-weight-the-healthy-way/. Accessed Nov. 07, 2024
