It can be hard to believe, but for some people, gaining weight is just as difficult as losing weight is for others. Just like it can be difficult for someone to break old eating habits and start a healthier diet to lose weight, it can be difficult for someone trying to gain weight to break old eating habits and start a diet that’s higher in calories. It’s like trying to fit a square peg into a round hole—your body isn’t used to it, and it can be difficult to make the change. And just like someone trying to lose weight, someone trying to gain weight needs to watch what they eat, but instead of watching calories, they need to pay attention to the types of foods they’re eating and make sure they’re getting the right nutrients, in the right amounts, to meet their calorie goals. It’s a difficult task, but with the right plan and dedication, it’s possible to gain weight the healthy way.
- Increase Protein Intake: Eating more protein is one of the most effective ways to gain weight quickly. Protein is the building block of muscle, so you need to make sure you’re getting enough of it in your diet. Aim to consume 1-2 grams of protein per pound of body weight per day. Good sources of protein include lean meats, fish, eggs, dairy, nuts, and legumes.
- Add Healthy Fats: Adding healthy fats to your diet can help you to gain weight quickly. Healthy fats include avocados, nuts, seeds, olive oil, and fatty fish. These foods provide essential fatty acids and can help to increase your calorie intake.
- Have Desserts: Eating desserts is a great way to add some extra calories to your diet. Choose desserts that are low in processed sugars and high in healthy fats. Examples include dark chocolate, nuts, and nut butter.
- Drink More Milk: Drinking a glass of low-fat or skim milk with meals is an easy and tasty way to increase your daily calorie intake. Milk is an excellent source of protein, carbohydrates and healthy fats.
- Eat More Nutrient-Dense Foods: Eating nutrient-dense foods is a great way to get more calories without feeling overly full. Nutrient-dense foods include nuts, nut butters, avocados, and olives.
- Nuts and Nut Butter: Nuts and nut butter are calorie-dense foods that can help you gain weight quickly.
- Dried Fruit: Dried fruit is a great source of fibre, vitamins, minerals, and calories, making them the perfect snack for people trying to gain weight.
- Red Meats: Red meats are rich in protein, iron, and other minerals, making them a great way to add calories to your diet.
- Whole-Grain Breads and Cereals: Whole-grain breads and cereals are packed with complex carbohydrates and are a great way to add calories to your diet.
- Full-Fat Dairy: Full-fat dairy products such as yogurt, cheese, and milk are loaded with calcium, protein, and calories, making them ideal for people trying to gain weight.
- Avocados: Avocados are high in healthy monounsaturated fats and calories, making them a great snack for people trying to gain weight.
- Potatoes and Starches: Potatoes and other starches such as rice and pasta are great sources of carbohydrates and calories, making them ideal for people trying to gain weight.
- Healthy Fats: Healthy fats such as olive oil, coconut oil, and avocado oil are great sources of healthy calories and can help you gain weight.
- Eat More Frequently: Eating more often is a great way to help increase your calorie intake. Aim to eat 5-6 smaller meals throughout the day instead of 3 large ones. This will help you to avoid feeling too full, while still providing your body with the necessary energy it needs to grow.
- Monitor Your Progress: Regularly track your weight and body measurements to ensure that you are gaining weight in a healthy manner
Gaining weight can be like a roller coaster ride. Some days you’re up, eating all the right foods, but the scale still won’t budge. Other days you’re down, feeling like all the hard work is for nothing. It’s a wild ride, but hang in there! With a bit of determination, you’ll eventually hit the jackpot and reach your weight gain goals.
