WEIGHT GAIN DIET PLAN - WEIGHT GAIN FOODS & TIPS

We know that gaining muscle or weight is not easy. So, this in-depth blog will provide you with factual information about weight gain diets. We're here to provide you with guidance and a meal plan that you can easily modify to meet your unique weight gain goals. First, any good weight gain diet plan should have one basic criterion, which is to increase your overall calorie intake by including a variety of nutrient-dense foods. This strategy calls for increasing consumption of all macronutrients, including healthy fats, proteins, and carbohydrates. Second, it is advised that you modify the diet to suit your unique demands and way of life

INCREASE TOTAL CALORIE INTAKE

First, figure out your daily calorie intake using a calorie calculator. Using the calculator, aim for gradual weight gain by adding 300-500 more calories to your daily calorie intake. However, adding 700-1000 calories to your diet is recommended if you want to gain weight quickly. The calculators only provide an estimate (give or take a few 100-200 calories per day, depending on your needs), so you have to keep that in mind. Increasing calories will allow you to produce excess calories, which means you will consume or burn more calories than your body needs. While you don't need to track calories forever, doing so for the first few days or weeks can help you gauge how much you're consuming.

INCREASE CARBOHYDRATE AND FAT INTAKE

If you want to gain weight, eat foods high in carbohydrates and high in fat. Each meal should contain a good amount of carbohydrates and fat. Eat at least three meals a day, and whenever possible, include an energy-rich breakfast. It is important to eat mainly whole foods, such as vegetables, fruits, whole grains and starches, and animal products. This can be achieved by using lots of spices, adding side dishes, or adding nuts and seeds to your meals. Add toppings to every meal so you can easily consume more calories.

INCREASE INTAKE OF CALORIE-DENSE FOODS

Emphasize energy-dense foods as much as you can. These are foods that have more calories than their weight. If weight gain is your top priority, it may be a good idea to limit your intake of fruits and vegetables but don't avoid them completely. Fruits and vegetables contain fiber, which can help you feel full more quickly. So eat protein and high-carb foods first, then fiber-rich foods.

INCREASE PROTEIN INTAKE

To thrive, grow, and stay healthy, we must consume sufficient amounts of high-quality protein from animal products. Your daily protein intake should be between 1.6-2.2 g/kg/day, with an upper limit of 3.5 g/kg/day, to promote muscle growth and increase body strength and weight. High-protein foods that you should include are dairy products, meat, fish, eggs, beans, nuts, and legumes. If getting enough protein in your diet is a challenge for you, protein supplements such as whey protein can be added to help you get enough protein.

LIST OF BEST FOODS TO GAIN WEIGHT

Here are some high-calorie foods you should include

Nuts: Peanuts, pistachios, almonds, and walnuts.

Dry fruits: dates, figs, raisins, and prunes.

Full-fat dairy products: whole milk, cheese, yogurt, and creamers.

Butter, ghee, coconut oil, almond oil, or olive oil are examples of oils and fats.

Grains and starches: White pasta, white spaghetti and noodles, white rice, oats, oatmeal, potatoes and sweet potatoes.

Meat: Chicken, lamb, beef, and fish with skin.

Others: Peanut or any nut butter, fruit milkshakes, protein shakes, avocado, eggs, and dark chocolate.

WEIGHT GAIN DIET

Gaining weight or building muscle can be as difficult for some people as losing weight for others. However, adding just a few of these foods to your diet can improve both the health and effectiveness of your weight gain efforts. You can try the two diets below, but be sure to modify them to suit your individual needs.

SUMMARY

You can gain maximum weight and muscle mass with a healthy lifestyle that includes plenty of strength exercises and a balanced diet. Be sure to check out our blog on weight gain exercises and supplements. Overall, you should typically consume more calories than your body burns and more macronutrients than your body metabolizes. We've included diet plans and examples of calorie-dense foods that can help you on your weight gain journey. Say no to junk food and try our balanced diet now.