Are you here because you are skinny and want to gain weight? Or, are you here just because you want to research your project? If you are any of those, you can get help from this article. Here you will find out the perfect diet to gain weight properly.
It’s obvious that most nutritious diet advice is targeted to fat people for losing weight, but if you are very skinny, you might be looking for different ways to gain weight. It can also be difficult for you to gain weight just as losing weight. But, if you just start eating few specific foods in your diet, it could be effective to help you gain weight. To gain weight, you need to eat more food with more energy than the energy your body burns. Simply, you need to eat more calories of food.
If you eat a lot, it doesn’t matter unless you eat more calories of food than the calories you waste. You won’t gain any weight in that way. If you want to gain weight and get bigger, you need to maintain a caloric surplus (i.e. Calories you take should be greater than Calories you waste). You need to start eating more food than you eat to get bigger from your skinny state. This is how skinny people, hardgainers and lean and long people gain weight naturally.
Now, let’s talk about the reason why you aren’t gaining weight with your current diet and habits. You might think you can eat anything you want without gaining weight. You believe you can eat only junk food for the whole day because such food has a faster metabolism. Some of you might think you aren’t gaining weight because of not digesting the food that you eat. But, the real reason is: you shall eat anything you want without gaining weight because you don’t eat much. I believe you think you eat much, but you don’t. You waste many calories and lose the fat. You wouldn’t have been skinny now if you had maintained a caloric surplus.
You need to track the calories you take daily. Then, spend a week logging everything you eat in an app like MyFitnessPal. You will find out you aren’t eating a lot of calories. This is the reason why you are still skinny. You keep overestimating how much you eat. With this being said, it’s not that high metabolism doesn’t exist. Some people aren’t gaining weight because they are working more, whereas others are naturally thin and skinny because of small frames and can’t be ectomorphs. But, high metabolism is just an optional need. If you have high metabolism or skinny body, it doesn’t matter. If you maintain a caloric surplus, you can easily gain weight. The only thing you need to do to gain weight is that you should eat more food than an average person does.
You need to stop thinking that you can’t gain weight due to your metabolism. You need to stop believing that you will always be skinny since your family members are. You need to believe that this is mostly a matter of nutrition. You need to maintain a caloric surplus. You should eat more calories and you will be able to gain weight.
Now, what are the different ways you can gain weight? To gain weight, consistency is very important. You need to have a consistent diet. Nutrition and training are the other important requirements. If you are a hard-gainer, an ectomorph or a skinny person, here are some of the ways you can gain weight:
- Keeping consistency: If you eat a lot one day a week, but eat very less the next days of the week, then it’s difficult for you to gain weight. You must keep consistency while eating. You need to eat consistently to increase your weight. You need to eat more than you burn.
- Eating food with higher calories: You need to eat food with higher calories. Fats and carbohydrates generally consist of more calories in comparison to other food. It will also take less time to maintain a caloric surplus. Dried fruits, nuts, etc. are better options for food with higher calories.
- Eating proteinous food: Your body muscles require protein so that you can recover from your workouts and get larger. For this, you need to eat a set of proteinous food with each meal. The examples are meat, chicken, fish, eggs, etc.
- Eating More: This is the most important thing you need to do. You need to maintain a caloric surplus. You need to eat more than your body wastes. It depends upon your metabolism as well. But, if you aren’t gaining weight, you mustn’t be eating enough.
- Eating more meals: You can also eat more meals. Not bigger, but smaller ones. Small meals are easier to digest than bigger ones. They don’t make you feel packed and stuffed. You need wake up, have your breakfast and then you need to eat 3-4 more times a day.
- Drinking liquids: Yes, you need to drink liquids too. I mean to say blended foods. Blended foods like the shake mixture of oats, milk, banana, butter, peanut, whey protein, etc. digest more easily than solid food.
- Tracking calories: Track Calories. Skinny guys over-estimate how much they eat. They think they eat a lot but they don’t. Track your calorie intake to make sure you’re eating enough to gain weight.
After you’ve known the different ways you can gain weight easily, here are some of the best foods you need to eat to gain weight properly.
What to Eat to Gain Weight?
Milk is a collection of proteins, carbohydrates, and fats. It also consists of different sources of food like calcium, vitamins, and minerals. It has been a good food for people who want to gain weight or build muscles for a long time. It’s also a great drink to take if you want to add protein to your diet. Milk consists of whey proteins along with casein. If you want to increase your muscle, then milk is still a better option. It’s an excellent source of protein providing both elements like casein and whey proteins. After different scientific research, it has also been found that if you do weight-lift along with drinking milk, you can easily gain muscle. Also, if you take the 2 elements of protein (whey proteins and casein), you can get a more mass gain in comparison to other sources of protein. Drinking two glasses of milk as a snack or with a meal might be a better option to add to your diet.
2. Protein Supplements
Protein supplements are just the same thing that milk consists of; whey proteins and caseins. Taking this food is a common strategy to gain weight. Whey protein is a very easy and cost-effective protein supplement if you want to gain weight along with strength training. Some people might even think that these food are not natural and not healthy, but that’s not the truth. These supplements are produced from dairy naturally and have been included in many theories to reduce the risk of different diseases. These are just similar to all other animal products like milk and meats. They consist of different amino acids needed for stimulating the growth of muscle. You can take these protein supplements twice a day; once in the morning before taking any other food, and later at any time of the day. These food are very affordable option to add to your diet to help you increase the calories of food in maintaining a caloric surplus.
Avocados consist of different sources of healthy fats and nutrients. They are versatile since they can be used along with a lot of different types of meals as well as eaten alone. They also include different vitamins, minerals, and other beneficial compounds. They are very dense in calories and help you gain weight quickly. One normal avocado of 200 grams provides around 322 calories of energy and consists of 29 grams of fat and 17 grams of fiber. Taking avocados along with your meals such as sandwiches, omelets, and watermelons.
4. Dark Chocolate
Dark chocolate might seem like just a chocolate. But, it consists of a lot of antioxidants and provides different health benefits. It also has the very high density of calories and hence it makes easy to gain many calories. A cent gram (3.5 oz) bar of dark chocolate includes 600 calories of energy along with different micronutrients, health-promoting compounds like fiber, magnesium, etc. Taking dark chocolate containing around 70% of cocoa can be a better option to add to your diet.
Cheese is a very important food that you mayn’t miss. It has been used to prepare a different kind of other foods for many centuries. It’s also eaten routinely and hence known as a staple food. Just like dark chocolates, cheese is also high in fats and calories. If you eat a larger amount of cheese instead of just a little bit, you can also get high amount of protein. Cheese is also a very tasty food and can be added to much other food in your diet and get more calories easily.
6. Healthy Fats and Oils
Healthy fats and oils are highly dense in calories. It’s very important to include this food in your diet to gain weight. Using artificially-processed vegetable oils can be the worst option to include in your diet to gain weight properly. If you just add 0.015 litres of these healthy fats and oils with sauces, salads and during cooking can provide you nore than 135 calories of energy. Just one thing that you need to keep in mind is to avoid taking processed vegetable oils. You can stick to healthy oils like extra virgin olive oil, avocado oil and coconut oil.
7. Full-Fat Yogurt
Full-fat yogurt consists of many nutrients including a well-balanced mixture of protein, fats and carbohydrates. It is a very healthy and convenient snack that you can add to your diet. It can also help you increase the amount of healthy fats and protein sources in your diet. It’s not just a great option on its own, but it can also be used as an ingredient for many other dishes. Some of the different snacks and healthy recipes that can be prepared with the use of yogurt are mentioned below:
i. Fruit and Yogurt: First, you need to add a couple of cups of yogurt with dried fruit. Then, you can mix up the prepared mixture along with nuts, honey, coconut flakes, seeds, granola, etc.
ii. Yogurt Parfait: To prepare yogurt parfait, you need to mix 1-2 cups of yogurt with mixed berries and granola and create a tasty and well-balanced breakfast or snack.
iii. Smoothies: You can add yogurt with any smoothie to increase the protein calories and provide you a more creamy thickness like a milkshake.
8. Healthy Cereals
Instead of adding processed and high-sugar cereals in your diet, healthy cereals can be a better option. They are a great source of protein calories, healthy nutrients and carbohydrates. Healthy cereals like oatmeal can help you add great source of carbohydrates to your diet. Eating cereals might also help you gain weight and consume more fiber. However, healthy grain-based cereals and oats can help you provide beneficial nutrients like fiber and healthy antioxidants. Main thing you need to look for while seeking for a better cereal is to prefer any among oats, granola, bran and multi-grains. But, if you find any cereal with artificially-processed grains or added sugar in the cereal label, you should avoid them.
9. Dried Fruit
Dried fruit is a high-calorie snack consisting of different micro-nutrients, healthy fibers and antioxidants. Dried fruit is also an easy way to add more calories and nutrients in your diet. There are different types of dried fruit available in the market. There are also some dried fruit with very high sugar content and helps a lot in gaining weight. They are also highly convenient to eat and taste great.
Many people might believe that when fruits are dried, they lose most of their nutrients. But, the situation is just opposite. Most of the vitamins and minerals in these fruits remain the same as well as there are many fibers when fruits are dried. Taking dried fruit with pieces of meat or a shaked mixture of whey protein can be a better option to add to your diet. These fruits can also be mixed with nuts and non-processed yogurt to provide the combination of fats, nutrients and proteins.
Rice is a very cheap and convenient source of carbohydrates to add to your diet. It is also very dense in calories and helps you obtain high amount of calories from a single serving. It is also very easy to consume and digest. Hence, it helps you eat more and you can get weight quickly. However, there are hundreds of different types of rice in the market and some of them are high in arsenis. This can also cause a serious health problem. So, you need to read the label properly before purchasing any sack of rice. Just one cup of rice can provide you 190 caloried of energy and consists of 43 grams of carbohydrates and some amount of fat. It can be a great option to add to your diet if you have a poor apetite or get full quickly.
There are different ways to take rice. If you are very late to go or are in a rush, you can just turn on the microwave for 2 minutes and you can easily mix it up with other protein sources or pre-processed meals. Another way to take rice in your diet is by combining it with proteinous food and healthy fats. However, if you take very large amount of rice, the situation might get very worse because it might contain few arsenic and phytic acid content. The former one can result in metal toxicity, whereas the latter one can decrease the absorption of zinc and iron.
11. Homemade Protein Smoothies
Homemade protein smoothies are very nutritious food and can help you gain weight quickly. It’s better to prepare your own smoothies at home, instead of pre-processed ones. The pre-processed smoothies in the market consist of a lot of sugar content have less nutrients. Preparing your own smoothies will enable you to choose the flavor as well as the nutrient content. There are many delicious protein smoothies. But, one thing you shouldn’t forget is to avoid the pre-processed versions which are less nutritious and contain more amount of sugar. Some of the tasty variations of smoothies are given below:
i. Chocolate Hazelnut Shake: You have to add 1 scoop of chocolate whey protein in 444 ml of chocolate milk and later mix it up with 1 tablespoon or 15 ml of hazelnut butter and an avocado.
ii. Vanilla Berry Shake: To prepare the vanilla berry shake, you need to possess 1 cup of fresh or frozen mixed berries, 1 scoop of vanilla whey protein, 1 cup of proteinous non-commercial natural yogurt, and ice. Just mix these ingredients and the shake is prepared.
iii. Super Green Shake: To prepare super green shake, you have to mix 1 cup of spinach and 1 cup of pineapple with an avocado, a banana and a scoop of vanilla or unflavored whey protein.
iv. Chocolate Banana Nut Shake: You can prepare the chocolate banana nut shake by adding 1 scoop chocolate whey protein with a banana and 1 tablespoon of peanut or nut butter.
After you prepare all these tasty variations, you can just mix them with a couple of cups of milk or almond milk and start eating.
12. Nuts and Seeds
Nuts and seeds consist of polyunsaturated fat contents with help in adding extra calories to your diet. Some of the best examples of nuts and seeds are almonds, walnuts, Brazilian nuts, cashews, flax seeds, pecans, etc. Any of these can be added to your diet to help you gain weight. If you eat roasted nuts and seeds along with a handful nut butter with an apple, you can gain dense amount of calories and many nutrients.
If you are eager to gain weight quickly, then you must follow each way mentioned above as well as add some of the above food in your diet. The main thing that you need to maintain is the caloric surplus; i.e. you need to eat more calories of food than the calories you waste while working. You should also remain consistent about your diet.
Adding up some weight is significant because the additional calories you possess can also be used in building muscle instead of being fat. So, you can add any of the above food to your diet as well as consult many other research papers and articles to find out more information to get aided in gaining weight. But you are stilling not gaining weight even after many attempts try to read our cb1 weight gainer reviews.
If you still have any queries, you can mention them in the comments. We will go through the comments and get back to you right away.