M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
12 years experience
Healthy Weight Gain Tips:
1.Eat More Calories Than You Burn:
The most important thing you can do to gain weight is to eat more calories than your body burns. 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.
2.Eat Lots of Protein:
Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.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.
3.Eat Lots of Carbs and Fat, and Eat at Least 3 Times Per Day:
In order to gain weight, eat at least 3 meals per day and make sure to eat plenty of fat, carbs and protein.
4.Eat a Lot of Energy-Dense Foods and use Sauces, 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.
5.Lift Heavy Weights and Improve Your Strength:
It is very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.
6.Don’t drink water before meals. This can fill your stomach.
7.Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
8.Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
Try weight gainer shakes. If you are really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
9.Use bigger plates. Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less.
10.Add cream to your coffee. This is a simple way to add in more calories.
11 Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
12Get quality sleep. Sleeping properly is very important for muscle growth.
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