The most important thing you can do to gain weight is to eat more calories than your body needs. You need to eat more calories than your body burns
in order to gain weight. Aim for 300-500 calories per day above your maintenance level, or 700-1000 calories if you want to gain weight fast.
Eat Lots of Protein
Muscle is made of protein, and without it most of those extra calories may end up as body fat. If youÃ¢?re trying to gain weight, aim for 1. 5 Ã¢? 2.2 grams of protein per kilogram of body weight. You can even go above that if your calorie intake is very high.
High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.
Eat Lots of Carbs and Fat, and Eat at Least 3 Times Per Day
Eat a Lot of Energy-Dense Foods and use Sauces, Spices and Condiments
Here are some energy-dense foods that are perfect for gaining weight:
Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
Dried fruit: Raisins, dates, prunes and others.
High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
Fats and Oils: Extra virgin olive oil and avocado oil.
Grains: Whole grains like oats and brown rice.
Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
Tubers: Potatoes, sweet potatoes and yams.
Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.
Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full.