It's not too often that you see articles about how to gain weight, rather than how to lose it. However, for some people gaining weight is both difficult and important. When it comes to popular diets, a weight gain diet might not be at the top of the list, but you would still be surprised how many people are looking to gain weight whether it be for health reasons, self-esteem or body building. So, grab a whole wheat sandwich and let’s get to it!
A Diet to Gain Weight: Why?
There are a couple of reasons why people would want to gain weight. Athletes sometimes need to bulk up for training, and if you're looking at muscle building then putting weight on is also important. When it comes to health we tend to think of obesity as a problem, however, being underweight is just as unhealthy as being overweight. If your BMI (body mass index) is too low, then you're at risk of getting sick. Also, just as some people aren’t happy being overweight for personal or social reasons, so are people who are under-weight. Whatever the reason, it's important that you have a healthy weight – this reduces risk of sicknesses, makes you more energetic, gives you more self-confidence and can even help you pay lower life insurance premiums (people who are seriously under-weight are viewed as “high risk” customers by the insurance companies and therefore pay higher premiums.
How to Gain Weight Fast, but Healthily!
Putting on weight might sound easy, and fun too! All those cheeseburgers that you can eat, and soda that you can drink. But just like with weight loss diets, it's important that you gain weight in a healthy way or else you’ll be exposing yourself to a whole bunch of other health issues – so gaining weight isn't just about eating anything and everything. You could put on weight by eating lots of junk food and drinking sugary drinks, but that's going to leave you in poor health, with high cholesterol and bad teeth! It's a far better idea to gain weight using healthy foods that will keep you feeling good.
What to Eat to Gain Weight
The basic diet to gain weight should involve eating lots of proteins (meat and eggs, for example), carbohydrates (pasta and potatoes) as well as fibre (vegetables!). You want to avoid what nutritionists call “empty calories” or foods that give you lots of sugar and fat but nothing else such as white bread and sodas. Protein and carbs are healthy, and you can eat as much of these foods as you like. If you're looking for a great weight gain diet plan, then check out this plan.
If you're looking at how to gain weight in a week, or a very short time period, then you're going to have to pack on kilos using calorie rich, and yet healthy, foods. Here's a list of some of the most calorie dense healthy choices that you should be eating:
-
Red meat (the parts that have fat in them) – although don’t overdo it as dieticians do not recommend eating red meat more than three times a week due to cholesterol issues;
-
Peanut butter, loaded with healthy calories, peanut butter is a weight gain dieter's best friend!;
-
Fatty fish such as salmon or tuna – healthy and plenty of calories;
-
Eggs – , lots of calories, cheap and tasty as well with the option of variety;
-
Pasta – preferably whole wheat pastas (be careful of the bleached ones);
-
Potatoes – versatile and tons of calories;
-
Whole milk and cream, since most of us drink half fat milk these days, whole fat milk can be an easy way to add calories to your diet.
How to Gain Weight Tips
Whilst you don't have to eat a strict day by day diet plan as with many other diets, there are some great tips for making sure that you're getting the amount of calories that you need to gain weight. If you're having problems trying to gain weight then try a few of these:
-
Eat more often, eating every two or three hours will help you add weight;
-
Drink smoothies and shakes, these are loaded with calories and help add weight between meals. Liquid calories are easier to digest and won't leave you feeling so “full” or bloated;
-
Get bigger plates and cups, it might sound strange, but studies have shown that how much we eat and drink is influenced by how big our plates and cups are, the bigger your utensils the more you're likely to eat (after reading this we went and changed our guest plates to a smaller size. Hey, don’t judge, that’s more yummy food for us);
-
Eat as soon as you get up and right before you go to bed, since these are times when your body most needs calories;
-
Add extras, putting an egg into soup or adding some cream to a sauce, all those calories add up in the end;
-
Try weight lifting exercises, building muscle will add mass and therefore weight;
-
Eat at least three foods at a time, don't just grab a banana, add some peanut butter and a handful of nuts to your snack, giving you more calories.
Weight Gain Supplements
There are plenty of weight gain supplements available, and body builders and athletes often use these to help them put weight on. Some people have a moral issue with this and see it as ‘cheating’ or unhealthy but this has never been scientifically proven (at least not the unhealthy part). Nevertheless, and as with everything else concerning your health, it is advised to consult with a doctor or dietician before using any supplements. If you don’t, then at least be very careful about following the directions on the package.. If you have decided on using weight gain supplements, look for a supplement that contains one or more of the following:
-
Whey powder;
-
Casein protein powder (best taken before bed since it acts slowly);
-
Creatine (will also help build muscle and improve strength training);
-
High Molecular Weight Carbs (sometimes also known as Vitargo).
Gaining weight can be tough for some people, but it is possible. However, you must ensure that you're eating healthy calories. Just because you want to put on weight is no excuse for eating unhealthy or junk foods! Choose your foods wisely and you'll soon be putting kilos on and feeling better than ever!
* Disclaimer: We do not represent any of the companies, products and/or services reviewed, published or advertised on this website. Nor are we financial, health or insurance professionals or services provider. If you request a quote or purchase a product/service, it will not necessarily be given by the company reviewed on any specific page. Any decisions you make based on the information presented is at your own discretion and we advise that before doing so, you consult with the relevant professional.
Main subject: Gain weight
