Have you been struggling to gain weight despite your best efforts? Are you tired of being told to “just eat more” without any guidance on how to do so in a healthy way? Look no further! In this article, we’ll share some of the best ways to gain weight in a healthy manner, without sacrificing your overall health and well-being. We’ll cover what to eat to gain weight, healthy ways to gain weight, and even share some delicious and nutritious breakfast options for weight gain. So if you’re ready to pack on some pounds and feel your best, read on!
What’s the best way to gain weight?
The process of gaining weight is largely determined by the number of calories a person consumes and burns each day. Total daily energy expenditure (TDEE) is the amount of energy that a person burns in a day through physical activity, digestion, and other bodily functions. To gain weight, it’s essential to consume more calories than your body expends each day, which is known as a calorie surplus.
However, it’s important to note that not all weight gain is created equal. While many people may assume that gaining weight means gaining fat, it’s possible to gain weight by building muscle instead. In fact, building muscle mass through strength training can help to increase your body’s metabolic rate, which can ultimately make it easier to maintain a healthy weight over time. Additionally, muscle weighs more than fat, so you may see the number on the scale increase even if your body fat percentage is decreasing.
To gain muscle, it’s important to consume enough protein, which is the building block of muscle tissue. Aim to eat 1.5-2.2 grams of protein per kilogram of body weight each day to support muscle growth. Additionally, incorporating strength training exercises into your fitness routine can help to stimulate muscle growth and increase overall strength and endurance. With consistent effort and proper nutrition, it’s possible to gain weight through muscle growth rather than fat accumulation.
You can also check out our article on what TDEE is and how to calculate it to understand the topic better.
What should you eat to gain weight?
When it comes to gaining weight, it is important to focus on nutrient-dense foods that provide the necessary energy and nutrients to support muscle growth. Here are some of the best foods to eat to gain weight:
- Protein: Protein is the building block of muscle and is essential for gaining healthy weight. Aim for 1.5–2.2 grams of protein per kilogram if you’re aiming to gain weight. Some of the best high-protein foods include lean meat, paneer, soya, cheese, dairy products, legumes, pulses, nuts, eggs, etc. If you are not able to get enough protein through food, consider whey protein supplements.
- Carbohydrates: Carbohydrates are an important source of energy that can help you gain weight. High-carb foods include whole grains, pasta, bread, potatoes, sweet potatoes, fruits, and vegetables.
- Fats: Fats are essential for gaining weight, as they are a concentrated source of energy. Healthy fats can be found in foods like avocado, nuts, seeds, fatty fish, and oils.
- Energy-dense foods: Foods that are high in calories can help you reach your calorie intake goals. Some of the energy-dense foods include high-fat dairy, dried fruits and nuts, meat, fats and oils, and higher calorie veggies.
Healthy Ways to Gain Weight
- Determine your Total daily energy expenditure (TDEE) using calculators or formulas: Add 200-300 calories more than your body expends. If you want to rapidly gain weight, you can keep around 500-700 calorie surplus, but this may result in a good amount of fat gain as well. Check out this article for details.
- Eat frequently: Try to have at least three big meals and occasional calorie-dense snacking to go for a calorie surplus diet. It would be a bad idea to try and reduce either of these macros while gaining weight.
- Keep a food journal: Keeping a food journal can help you keep track of your calorie intake and ensure that you are eating enough to gain weight.
- Sleep enough: Sleep is essential for proper recovery after a good workout session. Aim for 7-8 hours of sleep per night.
- Lift weights: Lifting weights can help you build muscle, which can help you gain weight in a healthy manner.
- Be consistent: Remember that gaining weight is a marathon and not a sprint, and consistency is key.
Healthy Breakfast for Weight Gain
Eating a high calorie, healthy breakfast can help you with your weight gain goals. Here are some healthy breakfast ideas for weight gain:
- Smoothies: Smoothies are a great way to pack in nutrients and calories. Try blending together fruit, yoghurt, milk, and protein powder for a nutritious and calorie-dense breakfast.
- Omelettes: Omelettes are a great source of protein and can be made with a variety of vegetables and cheeses to increase the calorie content.
- Pancakes: Pancakes made with whole grain flour and topped with nut butter and fruit can be a nutritious and calorie-dense breakfast option.
- Oatmeal: Oatmeal can be made with milk, nuts, fruit, and honey to increase the calorie content.
FAQs
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Can you gain weight without gaining fat?
Yes, you can gain weight without gaining fat, but it requires a very calculated approach. Focus on gaining weight at a slow and steady pace, rather than going for a quick fix. This can be done by creating a small calorie surplus (200-300 calories more than your body expends), rather than a large one. Eating high-quality, nutrient-dense foods and performing regular strength training exercises can help you gain muscle mass while minimising fat gain.
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What are some healthy ways to gain weight?
Some healthy ways to gain weight include increasing your calorie intake with nutrient-dense foods, such as lean protein, healthy fats, and complex carbohydrates. Aim to eat a balanced diet with plenty of whole, unprocessed foods. Incorporating strength training exercises into your fitness routine can also help you gain muscle mass while minimising fat gain.
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What should I eat to gain weight?
To gain weight, it’s important to eat a balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats. Good sources of protein include lean meat, fish, eggs, dairy products, legumes, and nuts. Complex carbohydrates can be found in whole grains, vegetables, and fruits. Healthy fats can be found in foods such as nuts, seeds, avocado, and olive oil.
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What are some healthy breakfast options for weight gain?
A healthy breakfast for weight gain should be balanced and include a mix of protein, carbohydrates, and healthy fats. Some good options include a spinach and mushroom omelette with whole grain toast, Greek yoghurt with fruit and nuts, or a breakfast smoothie made with milk, fruit, and nut butter.
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Can I gain muscle and lose weight at the same time?
It is possible to gain muscle and lose weight at the same time, but it can be challenging. To do so, you need to create a calorie deficit while also incorporating strength training exercises into your fitness routine. Focus on eating a balanced diet with plenty of protein to support muscle growth, and aim to lose weight at a slow and steady pace to minimise muscle loss.
References:
Bray, G. A., Smith, S. R., de Jonge, L., Xie, H., Rood, J., Martin, C. K., Most, M., Brock, C., Mancuso, S., & Redman, L. M. (2012). Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial. JAMA, 307 (1), 47–55. https://doi.org/10.1001/JAMA.2011.1918
Halton, T. L., & Hu, F. B. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition, 23 (5), 373–385. https://doi.org/10.1080/07315724.2004.10719381
