If you want to gain weight you are probably asking what’s the best diet for weight gain? Everyone is different and there are several types of diet for weight gain you can follow. Should you go on a low carb diet? What about a high protein diet? Are protein shakes good for gaining weight? Or maybe a vegetarian diet is your best bet.
Whatever type of diet or eating plan that is right for you, we’ll get into the pros, cons, and my thoughts on everything today! You will also the benefits of weight training below.
Best Diet For Weight Gain
Gaining weight is generally considered to be very easy. We only know the struggle when we are actually going through the process. Weight loss is normally so hyped up in the health and fitness world that it is difficult to find effective ways to increase our body mass. Gaining weight can be a trickier process than losing weight. We cannot just eat anything and everything in this process, in fact, we must follow a proper diet to gain weight. Weight gain can be a problem for some people. These problems can be solved by taking the right diet that will not only help you to gain weight but will also aid you to lead a healthier life.
Why gaining weight is difficult
Despite living in the middle of an obesity pandemic, bulking up is hard for some people. Hard gaining can simply be a result of fast metabolism or an active lifestyle. Some individuals are also genetically lean and don’t gain fat easily. However, in some cases, the inability to gain weight can also be a symptom of an underlying disease. There is a need to closely look at the signs and symptoms and ensure that your body is not at risk. Here are some diseases that can hinder weight gain.
Hyperthyroidism is a condition where your thyroid gland is producing too much thyroxin hormone. Due to this overproduction, the body metabolism is very high hence more calories are burning. If you have hyperthyroidism, you will face difficulty in gaining weight despite eating more. There are also some other symptoms of this disease which include anxiety, nervousness, tremors in the hand, and increased heart rate. if you are experiencing any of these symptoms, contact your doctor as soon as possible.
Diabetes is another very prevalent cause of sudden weight loss and the inability to gain weight. Both types of diabetes can cause weight loss despite an increased appetite. If you are also observing other symptoms of diabetes like blurred vision, thirst, and fatigue, you must get it checked.
Healthy Foods to gain weight
To gain weight, you must ensure that you are consuming enough amounts of eggs, whole grains, nuts, cheese, etc. to gain weight at a healthy rate. It is preferable to add nutrient-dense, high calories food to your diet. You can not stuff your body with just carbs and expect to lead a healthy life. It is important to take a balanced diet and well-proportioned meals for breakfast, lunch, and dinner.
Breakfast to gain weight
For breakfast, you can have oatmeal with milk and raisins, along with some flaxseeds. You can also have waffles or pancakes with syrup, cottage cheese, and strawberries. Eggs also have very high nutritional values and are very favorable to have in breakfast along with regular bread or bran bread. Taking your protein shakes in breakfast is also very helpful for weight gain. Protein shakes will provide you with the energy required for the whole day. If you are a carb fan, have bagels or burritos in breakfast. You can eat any combination of the above-listed food items for your breakfast.
For lunch, you can have egg salad, bananas, pasta, vegetables, or sandwiches. In short, you can have anything you want for your lunch. Just make sure that your tummy is filled with some healthy, nutrient-rich foods. Do not skip lunch when you’re trying to gain weight. You can even have a mid-morning snack after breakfast if you want. For mid-morning snacks, milk and fruits are considered to be the best options.
You have plenty of dinner options when you are trying to gain weight. These options include sweet potatoes, burger patties, green beans, and turkey. You can also have milk for dinner, if you want, pair it with some dry fruits. Other options include brown rice, tuna sandwich, and chili chicken. Don’t stuff yourself too much at night because it may lead to digestive problems like acid reflux.
Diet Plan To Gain Weight
Lots of efforts everyone takes to control weight. Obese trying for losing weight whereas extra thin taking efforts to gain weight. If you are such a person you need to calorie-dense nutritious foods. There are a notable number of people who are unable to add on weight. There can be a lot of healthy ways through which you can gain weight. Here we look at a diet plan which will help gain weight in fifteen days.
In the diet plan, it is important to choose food that not only provides calories but also high nutrients. Add whole milk to your breakfast cereal and also make your salad dressings with healthy oils. Add potatoes, sweet potatoes, tapioca, and other starchy vegetables along with other vegetables. Prefer whole wheat paratha as well as high-fat fish like Salmon.
Also add nuts, dry fruits, and seeds to your diet. For adding weight choose this calorie-dense food. Nut butter is also a healthy choice. Normally dry fruits are a calorie-dense version of fruits. They provide antioxidants. Seeds such as pumpkin and flaxseeds as well as much calorie-rich fresh fruits such as ripe bananas, mango, avocado, etc.
Also eat regularly to increase your food intake. You need to add at least three snacks apart from your meals. Also include healthy oils and fats. Choose the right snacks. It should be calorie-dense and should have high nutrients.
What is the best diet for weight loss?
There are almost unlimited weight-loss diets out there claiming they can help you finally lose those unwanted pounds. You have likely heard of popular diets such as the South Beach diet, a ketogenic or keto diet, Weight Watchers, or the paleo diet. So which one is the best for you?
“There really is no ‘best diet’ for weight loss as they often restrict certain food groups,” says Jenna Del Borrello, MS, RDN, CDN, a dietitian at The Dietitian Group in Brooklyn. “The best diet for weight loss is what works best and is realistic and sustainable.”
Jacob Mey, RDN, Ph.D., agrees that sustainability should be the goal. “The data is clear: Short-term diets are ineffective for losing weight and keeping it off,” Mey says. “Struggling with your daily food choices or eliminating your favorite foods just doesn’t work long-term.“
While popular high protein, low-carb diets may lead to initial weight loss, rarely do these programs provide sustainable weight loss. Fad diets are typically restrictive, which can lead to diet burn out. Even people with the best willpower struggle to cut out their favorite “unhealthy” foods forever. Whether it be carbohydrates, desserts, processed foods, or whatever your guilty pleasure, moderation of these calories is the key for sustainable weight loss. To lose weight, you simply need to burn more calories than you eat, which does not mean you must cut out foods entirely.
However, there are some popular diets that are better than others. One systematic review performed in 2020, found that The Atkins Diet, a low-carb diet, was most effective for short and long term weight loss. A different meta-analysis in 2020 found that the Mediterranean diet had the best weight loss and BMI improvement, while The Paleo diet was graded as weak. The Mediterranean diet, which focuses on incorporating healthy foods, such as vegetables and whole grains, is also commonly recommended by physicians to patients wanting to lose weight or improve their health.
“You need to find a diet that will accommodate your personal preferences, while also helping you eat less overall,” explains Dr. Mey, “A personalized approach to weight loss is the most effective method.”.
If you’re having trouble finding an approach or diet plan for weight loss that works for you, Del Borello recommends, “Work with a registered dietitian to outline specific recommendations that are tailored to each person.”
Reasons You May Be Gaining Weight Even If You’re Eating Healthy
Do you eat fruits and veggies every day and still have trouble losing weight? Learn which factors could be contributing to your weight gain.
As a practicing endocrinologist, my patients frequently ask why they continue to gain weight even when they’re eating healthy. There’s rarely a simple answer.
A myriad of factors can contribute to unintentional weight gain among individuals who believe they’re eating wholesome foods. It’s not just what you eat, but how much, and when. Even the amount of sleep you get each night can affect your weight.
Follow these eight tips to address some of the more common contributing factors to your weight.
1. Food Quantity Matters
We’ve all seen diets that allow you to eat as much as you want of certain foods. Celery is one food that is often placed in this all-you-can-eat category. You might eat more fruit, vegetables, or nuts because you know they’re healthy—after all, it’s hard to stop eating more than a small palm full of those healthy almonds!
Just because a food is considered “healthy,” doesn’t mean you can eat unhealthy amounts of it; portion sizes and food intake are important to consider.
This applies to juice as well. Juice is not as healthy as consuming the whole foods within it; the fiber is removed once a fruit or vegetable is juiced, and we tend to eat more food in a smoothie than we realize. Normally, you wouldn’t eat a banana, apple, orange, cup of blueberries, cup of yogurt, and milk in one sitting. And yet, a typical smoothie contains all of those ingredients, if not more.
Liquid calories are also much easier for your body to metabolize and any excess calorie intake can add to weight gain (potentially as fat)
Examine the quantity of healthy food you’re consuming and the ratio of liquid versus whole foods. Try to record what you’re eating every few weeks to keep yourself honest and educated. If your schedule is too hectic, you can take pictures of what you eat during the day, and then calculate the calorie equivalents in the evenings or during the weekend.
2. Don’t Rush or Skip Meals
How and when you eat certain foods are critical to maintaining a healthy weight.
Research shows that people who skip breakfast are more often overweight than those who don’t skip this important meal.
Rushing through meals can cause you to eat more than you planned. Chew deliberately during your meal and drink water between bites to slow down your typical eating pace.
3. Keep Your Metabolism Moving
You need about an hour of exercise a day, even if you have healthy eating habits. This doesn’t have to be a heart-pounding cardio workout; a simple walk is a good start.
Try to take 10,000 steps a day. Use a pedometer app on your smartphone to track your progress. On days that you don’t hit the goal, consider ending the day with a walk around the block.
Consider investing in a standing desk, which can be found online for as little as $70. It’s a worthy investment for your bottom line (figuratively and literally!). You can alternate between sitting and standing every hour or so at work. The more physical activity and active muscles you have, the more you’ll increase your metabolism.
4. Seek Out Hormonal Harmony
Sometimes our body works against us, despite our best efforts. If you have a family or personal history of endocrine problems such as hypothyroidism, Cushing’s, polycystic ovarian syndrome, or you’re going through menopause (average age for women is 51), andropause (more gradual for men), or perimenopause (8 to 10 years before menopause), you may want to have your doctor check that your hormones are in balance. Hormonal imbalances can make it difficult to lose weight, and in some cases, can cause you to add on pounds.
5. Check Your Gut
Our bodies are hosts to many organisms that can both help or hurt us. The bacteria in our gut, which research has shown can have an impact on our weight, can be affected by a variety of factors such as how we were born (c-section vs. vaginal), use of antibiotics, and what we eat.
Make sure you’re consuming good pre- and probiotics (especially after being on antibiotics) to keep the right kind of gut bacteria to help your metabolism and overall health.
The Benefits of Weight Training
There is actually a long list of why you should include strength training in your program.
- Not only does strength training increase your physical work capacity, it also improves your ability to perform activities of daily living (ADL’s). You will be able to work harder and longer with the proper weight training activities.
- It improves bone density. One of the best ways you can control bone loss as you age is to add strength training into your workout plan.
- It promotes fat-free body mass with decreasing sarcopenia. The lean muscle mass that we all work so hard for decreases with age. If we don’t add strength training to our routine then it will turn into fat.
- It Increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.
- It improves your quality of life as you gaining body confidence. Strength training will not only make you strong, but will also help with managing your weight.
How You Should Get Started.
Making an appointment with a personal trainer or fitness specialist is a great first step when starting weight training. These professionals will be able to show you proper form, explain the basics, and set up a weekly program. For experienced athletes, these professionals can explain how to overload the body so you keep achieving strength and endurance gains.
- The basics of setting up a program.
- Start slowly. This will decrease your chance of injury and soreness.
- Start with single sets and work your way up to multiple sets.
- Use the correct weight amount. Using too much weight will increase your chance of injury because your form will suffer. Vice versa, by not using enough weight your muscles will not be challenged and you won’t experience the desired benefits of weight training. How do you know you are lifting the correct amount of weight? It should be hard to perform the last few repetitions without comprising your form.
- Give your muscles time to rest and recovery. You should wait at least 48 hours before you train the same muscle group once again.
- Burning more calories throughout the day. Your body works harder to maintain muscle over fat. Strength training can boost your metabolism so you burn more calories throughout the day.
- Weight training doesn’t have to be boring. Switching up your routine to keep your body guessing is the perfect way to receive strength gains and to decrease boredom. Switch up your routine by using the machines, free weights, bars, bands, and even your own body weight.
Also, change your routine as much as possible. You can do this by switching up the number of sets or reps, time between sets, choosing different exercises, and varying your speed are just a few suggestions.
It is important to understand the basics of strength training and why you should incorporate this activity into your training program. Once you know all of the benefits you will receive from these exercises, you will want to start right away so you can improve your quality of life and burn those extra calories.