You can gain weight by making dietary changes, including increasing your intakes of carbohydrates, protein and healthy fats. Try eating nuts, dried fruits, and shakes.
Many reasons exist for someone to want to gain weight. This could be due to a genetic condition or a rapid metabolism. Underweight can also be a sign of poor nutrition or other health issues.
Many people who are not clinically overweight may still wish to gain weight and muscle for other reasons.
It is still important to gain weight in a healthy way. It can be as simple as eating nutrient-dense food and leading a healthy lifestyle.
There are many strategies that you can employ to help gain weight.
We’ve listed a few ways to help.
Increase Your Caloric Intake
You can gain weight by eating more calories than you need.
This calorie converter can help you determine how many calories you need.
Calculator suggests that if you want to gain slowly and steadily weight, you should aim for an extra 300-500 calories per day. If you are looking to gain weight quickly, aim for 700-1,000 extra calories over your daily maintenance.
Remember that calorie calculators are only estimates. You may need to adjust your daily calorie intake by several hundred.
It’s not necessary to count calories for life, but you can do so for a few days to get an idea of how many calories are being consumed. You can find a lot of great tools to help.
Eat more protein
It is important to consume enough high-quality proteins to ensure optimal growth and development.
The study, which was conducted in 2020 on 23 individuals , showed that increasing the protein intake can increase lean mass.
The Food and Drug Administration recommends that adults consume 50 grams of proteins daily. This can vary depending on the individual, including factors like age, gender, and medical history.
High-protein foods include
- Meats
- Fish
- eggs
- Dairy products
- Legumes
- Nuts
If you are having trouble getting enough protein into your diet, protein supplements such as whey may be helpful.
Protein can also decrease appetite and hunger making it difficult to consume enough calories.
Speak to your doctor about whether increasing your intake of protein will help you reach your weight-gain goal safely.
Increase carbohydrate intake
Carbohydrates alone won’t cause you to gain weight. But is a great way for you to consume more calories.
Examples of healthy carbs include:
- Oats
- Quinoa
- Fruits like bananas, oranges and blueberries
- sweet potato
- Buckwheat
A balanced diet must include carbohydrates. Your age, gender, and general health can all affect the amount of carbs you consume each day. Experts recommend that between 45% and 65% should be the carbohydrate portion of your daily calorie intake.
Consume more foods that are high in energy
Include a variety of foods that are high in energy. They are foods with a high calorie content relative to their weight.
This can be achieved by using a variety of sauces and condiments. It is easier to eat more if your food tastes good. Toppers can also add extra calories.
You can gain weight by eating foods high in energy.
- Nuts, such as almonds walnuts macadamias and peanuts.
- Dried fruits like dates, raisins, prunes and others.
- High fat dairy products like whole milk, full fat yogurt and cheese.
- Extra virgin olive oil and Avocado oil are good fats.
- Grains, such as brown rice and oats.
- You can choose from a variety of meats, including chicken, pork, lamb, and beef.
- Tubers like sweet potatoes and yams.
- Other energy-dense food like dark cocoa and avocados. Also, nuts, coconut milk, granola or trail mix, peanut butter.
It is best to limit your intake of fruit and vegetables if weight gain is important for you. Fruits and vegetables are rich in fiber, which can make you feel more full quicker.
Other quick tips
You can also use these strategies to gain weight faster.
- Do not drink water before eating: It can make you feel fuller and it will be harder to consume enough calories.
- Weight gainer shakes are a great option: You can use weight gainer shakes if you’re having difficulty gaining weight. These shakes are high in calories, carbohydrates, and protein.
- Use larger plates: Consider large plates as a source of calories.
- Use creatine monohydrate to gain muscle mass.
- Sleep well: A good sleep hygiene is important for muscle growth.
- Do not smoke and consider quitting if you do: Smokers weigh less than non-smokers, and quitting often results in weight gain.
How do I gain weight without overeating?
You’ll need more calories to gain weight.
Start a resistance-training program to avoid overeating, and ensure that the excess calories are used by your muscles rather than your fat cells.
The strength-training includes exercises that use bodyweight and free weights. The muscle hypertrophy that occurs with resistance training increases muscle mass.
Combining resistance training with protein supplements can promote lean mass gains beyond what is achieved by resistance exercises alone.
A study showed that supplementing with protein during 6 week resistance training led to a 27% increase in lean mass among healthy adults.
Consider hiring a personal trainer to get you started if you are new to exercise.
Speak to your doctor if any medical conditions or skeletal issues make exercise difficult.
Frequently asked questions
A person could gain 15 pounds (6.8 kilograms) in 6 months by consuming an additional 500 calories. The duration of the effect can vary for each person and depends on factors like age, sex and health.
You may not be able to gain weight for many reasons, including genetics, being underweight or having a high metabolism.
Gaining weight is usually achieved by increasing your caloric intake. The most effective strategy depends on your personal health needs. A dietitian will help you create a plan that is tailored to your needs.
The Bottom Line
Many reasons exist for wanting to gain more weight.
You can do this by eating foods that are high in nutrients and building muscle mass.
It is not possible to lose weight in a short time. Although it may take some time, staying consistent is key.
You should consult a dietitian or doctor if you are having difficulty gaining weight, despite using the strategies above. A dietitian will help you develop eating strategies to help you achieve your goals.
