Best Diet Plan For Gaining Weight

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Best diet plan for gaining weight and muscle mass is one that provides an adequate caloric intake (or diet), good nutrition, frequent exercise and most importantly consistency.

We all have our own goals and objectives, whether it’s improving your health, losing weight or gaining muscle. However, the best diet plan is not just a plan. It focuses on how to gain weight safely and discipline. I hope this article has given you healthy weight gain tips to help you achieve what you desire.

How to Gain Weight Safely

Maybe you aren’t feeling your best and you want to gain weight to become a healthier person, or maybe you aren’t happy with the way you look and you want to build muscle — either way, there are some basic tips you can use to gain weight fast in a healthy manner. Below, I lay out how to gain weight fast for women and how to gain weight fast for men.

1. Add Nutrient-Dense Calories

When trying to increase your calorie intake, quality is actually more important than quantity. Turning to high-calorie junk or processed foods isn’t going to help you gain healthy weight. Instead, add nutrient-dense foods to your meals to increase your daily calorie intake and make you feel more energized. Adding nuts, seeds, raw cheese, and coconut or olive oil to your meals will add healthy calories while providing you with additional nutrients.

I’m not a huge fain of counting calories, as I think intuitive eating is a healthier approach, but if you’re trying to learn how to gain weight fast, here’s a quick rundown of how to estimate the amount of calories you need to consume. The exact amount of calories you need to eat every day to gain weight depends on your metabolism, age, gender and genetics, but the overall rule of thumb is that you need to eat more calories than you burn in a day. Now, the number of calories that your body needs to function on a daily basis is called your total daily energy expenditure (TDEE), which is usually higher in men than women because men have more muscle mass.

Your TDEE is made up of your basal metabolic rate, which is the amount of calories that you burn when resting (from pumping blood, breathing, staying warm, etc.) and the number of calories you burn from physical exercise combined. To gain weight, you need to eat more than your TDEE. Use a TDEE tracker to estimate how many calories you burn in a day. Then, for those of you who are wondering how to gain weight fast for men, add about 250 additional calories to your day. As for how to gain weight fast for women, add about 125 additional calories per day. Start there and measure your progress for the first two weeks. You should be gaining muscle, not fat, so you don’t want to consume too many calories in one day.

2. Eat Five Meals a Day

If you’re confused about how to gain weight fast, one of the most basic tips I can give you is to eat more often. Two to three meals a day isn’t going to cut it — you really want to aim for about five meals a day. These meals should include high-quality protein, complex carbs (instead of refined carbohydrates) and healthy fats.

Eating smaller meals throughout the day instead of larger meals less frequently will be easier on your digestive system and won’t leave you feeling bloated and sluggish. Plus, you can consume more calories without feeling like you’re stuffing your face. It may seem like a lot of eating at first, but your body will get used to it over time and begin to feel hungry when these meal times approach. You can also have a smoothie with your meal. Liquids aren’t as filling, so this is a great way to add more calories to your meal. (6)

I also suggest that you eat a snack before bed. I’m sure you’ve heard that you shouldn’t eat too close to bedtime, but our bodies actually work hard to recover when we sleep, so giving it an extra boost of protein and carbohydrates can be beneficial if you want to gain weight.

3. Add Healthy Snacks

Having healthy snacks between meals will increase your daily calorie count and get you the protein and carbs you need to stay energized and gain weight. Some great high-protein snacks include trail mix, veggies and hummus, probiotic yogurt with seeds, nuts and berries, hard-boiled eggs, and gluten-free crackers with peanut or almond butter. Even choosing fruit as a snack has shown to be associated with low anxiety and emotional distress, along with improved cognitive function and energy levels. All of these factors can help you gain weight in a healthy way.

Make everything you eat count; don’t go for empty calories when choosing your snacks. Instead, use this as a great opportunity to get more protein and healthy fats into your day.

4. Get Moving

You may think that you don’t need to exercise since you’re trying to gain weight and not lose it, but exercises like strength training, yoga and burst training will help you build muscle and gain healthy weight. To gain weight, you don’t want to put on fat that comes with health risks like high triglycerides and LDL cholesterol, high blood pressure, and insulin resistance. The best way to gain weight fast is to focus on gaining muscle, which requires physical activity at least five times per week. (

Healthy Weight Gain Tips

  1. Get a Schedule

One of the reasons why you have such skinny body is not only because of the lacking of foods, but the unscheduled eating. You need to plan your meals to add more calories in. plan what you are going to eat and count the calories to ensure you have added more.

  1. Drink a Lot of Water

Drinking plenty of water is necessary as it can make the nutrients in the body move. It can also add mass to your body aside from your calorie intake. Drink more water as it is also great for your health.

  1. Take Your Time

Gaining weight is not easy. Just like it is difficult to lose some weight, adding some pounds might take the same challenge. So you cant just stop doing your diet just because you don’t see the results even after eating properly with the right foods. The results might be different from one person with another, so be patient.

Remember that gaining weight diet also requires you to eat more healthy foods. You might be bigger by eating junk foods, but most of them would be the saturated fats and you put yourself on danger. List all the healthy weight gaining foods that you love and make a meal plan of what you are going to eat daily. Find a variety of recipes so that you can eat the same ingredient with different tastes and your diet will be much more interesting.

Best Diet Plan For Gaining Weight

If you want to gain weight, then it is very important that you do it right. Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time. If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat. There are plenty of normal weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity. Therefore, it is absolutely essential that you still eat healthy foods and live an overall healthy lifestyle. It is very important to eat mostly healthy foods even if you are trying to gain weight. If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator. If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level. Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take. You don’t need to count calories for the rest of your life, but it helps to do it for the first few days/weeks to get a feel for how many calories you are eating.

Day One

cheese and fruit on a board
Breakfast

Peanut Butter on Wholegrain Toast: Toasted wholegrain bread+ 2 tbsp peanut butter. Drizzle with honey to taste. Serve with 1 hot chocolate, made with milk + 1 serve of fruit (eg. 1 medium pear or orange).

Lunch 

Chicken and Pasta Salad: Cooked chicken + pasta + 1 cup leafy green vegetables (eg. spinach, rocket) + tomato + avocado + crumbled feta cheese + olive oil/vinegar dressing.

Dinner

Lamb Chops and Vegetables: Lamb chop, trimmed & shallow fried in olive oil. Serve with sweet potato mash made with milk and olive oil + 2 cups cooked vegetables.

Dessert/Supper

Fresh Fruit and Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese.

Snacks

A handful of mixed nuts and/or seeds.

Day Two

assorted fruits on bowl 1546896
Breakfast

Chia Porridge with Fruit: 2 tbsp chia seeds + rolled oats + 1.5 cup full cream milk + 1 serve of fruit (eg. 1 medium banana or 6 dried prunes).

Lunch

Egg, Cheese and Salad Wrap: 2 boiled & mashed eggs + 2 cheese slices + avocado + 1 cup salad vegetables (eg. lettuce, cucumber, carrot, capsicum) rolled up in tortilla bread (make 2 wraps) + 1 cup fruit juice.

Dinner

Baked Salmon, Cous Cous and Vegetables: Oven baked salmon fillet, sprinkled with sesame oil and sesame seeds + wholemeal cous cous + 2 cups cooked vegetables. Serve with hommus.

Dessert/Supper

Fruit Salad Dessert: Fresh fruit salad with ice cream.

Snacks

A handful of mixed nuts and/or seeds. Fruit toast with butter and/or jam.

Day Three

Smoothie
Breakfast

Sweet Potato Spanish Omelette (1 serve): Serve with 1 cafe latte or hot chocolate made with full cream milk.

Lunch

Lentil, Vegetables and Barley Soup: Lentils with 1 cup chopped vegetables (eg. carrot, pumpkin, celery, onion), vegetable stock and barley. Serve with dollop of natural yoghurt. + 1 serve of fruit.

Dinner

Spaghetti Bolognese: Lean mince with tomato, tomato puree, herbs & garlic served on spaghetti and sprinkled with cheese + 1 cup salad (eg. baby spinach, carrots, cucumber) with olive oil based dressing.

Dessert/Supper

Fruit Smoothie: Made with 1 cup milk + 1 tbsp walnuts + fruit (eg. a small mango or berries).

Snacks

20g cheese + Canned tuna in oil on wholegrain crackers.

Day Four

Nasi Goreng Tray Bake
Breakfast

Wholegrain Cereal with Milk and Fruit: Wholegrain flaky cereal + full cream milk + 2 tbsp linseeds + 1 serve of fruit (eg. 6 dried apricot halves or 4 small plums).

Lunch

Chicken and Noodle Stir-fry: Sliced lean chicken + Hokkein noodles + 1 cup vegetables (eg. beans, capsicum, spinach, carrot) cooked in sesame oil + sweet soy sauce dressing. Sprinkle with sesame seeds.

Dinner

Nasi Goreng Tray Bake (1 serve): Serve with 2 cup mixed salad vegetables.

Dessert/Supper

Fruit Pop: Made with frozen fruits (eg. bananas or mangos) with Greek yoghurt.

Snacks

1 serve of fruit (eg. 5 prunes or 1 cup fresh fruit salad). 1 cup hot chocolate made with full cream milk.

Day Five

Poached eggs with field mushrooms and avocado web
Breakfast

Poached Eggs with Sauteed Field Mushroom and Avocado (1 serve): Serve with 1 cafe latte or hot chocolate made with full cream milk.

Lunch

Fish and Chips: Dip fish fillets in flour, egg then breadcrumbs and shallow fry in canola oil. Serve with homemade thick potato chunky chips, lemon wedges and 2 cups mixed salad vegetables with olive oil dressing. + 1 serve of fruit.

Dinner

Mango Chicken and Corn: Grilled chicken thighs served with mango salsa, corn on the cob & 1.5 cups baked vegetables (eg. carrot, onion, beans) in olive oil.

Dessert/Supper

Yoghurt Parfait: Layer 1 tub of yoghurt and muesli/rolled oats in tall serving glasses. Top with handful of mixed nuts and/or seeds.

Snacks

Banana slices + ricotta cheese + nut butter on toast.

Day Six

Easy fish pie 0172
Breakfast

Fruit Toast with Berry Smoothie: Slices of fruit toast spread with butter and/or jam to taste. Serve with a smoothie made with 1 cup full cream milk + 1 cup berries + 2 tbsp linseed/sunflower/almond meal.

Lunch

Tuna and Quinoa Salad: Tuna in oil mixed with 3 bean mix + 2 cups salad vegetables (eg. leafy greens, tomato, cucumber, carrot, capsicum) + cooked quinoa + olive oil/vinegar dressing.

Dinner

Easy Fish Pie: Serve with 2 cup mixed salad vegetables.

Dessert/Supper

Pavlova and Fruit: Pavlova topped with fresh fruit salad. Serve with custard.

Snacks

1 tub yoghurt. 3 wholegrain crackers with hummus.

Day Seven

Bechamel Spinach Baked Eggs 2
Breakfast

Bechamel Spinach Baked Egg (1 serve): Serve with 1 café latte.

Lunch

Beef and Noodle Soup: Thinly sliced beef + fresh flat rice noodles + 1 cup vegetables (eg. bean sprouts, carrot, broccoli) cooked in vegetable stock. Sprinkle with diced green onion. + 1 serve of fruit (eg. 1 medium apple or banana).

Dinner

Pork Roast and Vegetables: Lean pork roast + baked potato + 1.5 cups baked vegetables + olive oil (for cooking).

Dessert/Supper

Fruit Crepe: Sliced fruit and ricotta cheese wrapped in crepe. Drizzle with syrup or honey to taste.

Snacks

1 tub yoghurt. A handful of mixed nuts and/or seeds.

Do’s And Dont’s in Diet Plan

Don’ts Do in Diet plan of weight gain

  1. Drink water before meals
  2. Smoke

Do’s

  1. Eat more often
  2. Drink Milk
  3. Try Weight gainer shakes
  4. Use Bigger Plates
  5. Add cream to your coffee
  6. Take Creatine
  7. Get Quality Sleep
  8. Eat your protein first and vegetables last

Food Items You Can Easily Consume in Diet plan of weight gain

  1. Lean Red Meat: Steak contains a ton of protein and iron. Red meat is high in cholesterol, so most food professionals don’t recommend it as part of a healthy diet more than a few times per week.
  2. Real Nut Butters: Natural peanut butter is packed with protein and fats, making it a great choice for people trying to gain weight the healthy way. One tablespoon contains around 100 calories and has 4 grams of protein.
  3. Whole Fat Milk: Dietitians say that one simple substitution you can make when trying to gain weight is swapping your skim milk for whole milk. It’s only 60 calories more a glass as the fat is left in.
  4. Tropical Fruit: Fruits like mango, papaya, bananas, and pineapple are amazing choices according to food experts. They are full of natural sugars and can give you great energy.
  5. Avocado: These delicious green vegetables are an excellent way to add heart-healthy fats to your diet. One half of an avocado contains 140 calories, but also contain high levels of potassium, folic acid, and vitamin E.
  6. Natural Granola: Natural granola with no added refined sugar is a great cereal to enjoy if you are trying to gain weight. This tasty snack is made from rolled oats, sugar, and healthy fats (like nuts and coconut oil). More dried fruit and nuts can also be added.
  7. Whole Wheat Bread: Nutritionists say that eating healthy bread products is a great way to start gaining weight. If you’re adding bread to your diet, look for whole grains.
  8. Nuts: Nuts are a great snack for gaining weight. They are full of fat and nutrients, but also contain a great deal of fiber. Eating only a handful of nuts can keep you full for hours. Not all nuts are equal for fiber though.
  9. Cheese: Try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s high in protein.

Benefits of Gaining Weight

1.Better Quality of Life

An underweight status can be a sign that you’re purposefully, or inadvertently, eating a diet that doesn’t contain all the nutrients you need for good health and the calories necessary to maintain a healthy weight . The lack of these nutrients can make you feel weak and tired, and prevent your body from adequately fighting off infection. A meta-analysis published in the Journal of Epidemiology and Community Health in 2014 showed that being severely underweight almost doubles your risk of dying early.

By gaining weight with a balanced diet and a greater quantity of protein, vegetables, fruits, whole grains, dairy and healthy fats, you supply your body with the nutrients it needs. This can help ward off osteoporosis, which often results from deprivation of calcium, and iron-deficient anemia, resulting from too little iron. Pale, dull complexions and thinning hair will likely respond to better nutrition, too. Weight gain can improve your skin tone and give your hair more body, so you look healthier.

  • An underweight status can be a sign that you’re purposefully, or inadvertently, eating a diet that doesn’t contain all the nutrients you need for good health and the calories necessary to maintain a healthy weight.

2.More Energy at a Healthy Weight

When you don’t get all the calories you need, your body conserves energy to maintain the operation of essential functions — such as the action of your internal organs and blood flow. This means you may feel more tired and listless when you’re underweight . Gaining weight boosts your energy by giving your body the fuel it needs to operate optimally.

Gaining weight doesn’t just help you gain more physical energy, but mental energy too. When you’re underweight, the lack of nutrients can lead to brain fog, which makes it hard to focus on tasks .

  • When you don’t get all the calories you need, your body conserves energy to maintain the operation of essential functions — such as the action of your internal organs and blood flow.
  • Gaining weight doesn’t just help you gain more physical energy, but mental energy too.

3.Weight Gain May Improve Body Composition

If you’re purposefully holding back on your calorie intake and exercising more at the gym, you may be missing out on the strong, fit, muscular physique you desire. To put quality effort into a workout, you must have some fuel. If you’re eating too little and hoping to sculpt your physique by putting on lean muscle, your efforts may backfire. When you eat too little, your body actually starts using lean muscle for fuel and increases body fat as it senses starvation and wants to hold onto energy reserves. If you’re too thin, you also can’t develop the muscle you want to look fit and strong; you need excess energy, in the form of calories, to put on muscle, so a very calorie-restricted diet won’t help. Gaining weight in the form of muscle improves your fat to muscle ratio so you look and feel healthier. Muscle is a far healthier, and more aesthetically pleasing tissue as compared to fat.

  • If you’re purposefully holding back on your calorie intake and exercising more at the gym, you may be missing out on the strong, fit, muscular physique you desire.
  • If you’re too thin, you also can’t develop the muscle you want to look fit and strong; you need excess energy, in the form of calories, to put on muscle, so a very calorie-restricted diet won’t help.

4.Sports Performance and Weight Gain

Being too thin means you don’t have the muscle mass or energy to do your best in sports. Weight gain particularly benefits athletes who need power and strength, such as football or hockey players. Add muscle by slightly increasing your calorie intake by 250 to 500 calories per day, primarily with added protein, and participating in a regular weight-training routine at the gym. Some body types aren’t destined to look like linebackers, but you can still add muscle so you’re the healthiest possible for your shape.

  • Being too thin means you don’t have the muscle mass or energy to do your best in sports.

5.Benefits for Fertility

Being underweight signals to a woman’s body that it isn’t a good time to reproduce . Your system senses that you might be experiencing a famine or that your body just isn’t strong enough to support another life. When you have irregular or no menstruation, it’s a sign that your body isn’t producing enough of the female hormone estrogen, which is important to bone and sexual health. By gaining weight, you can restore normal hormonal function, which will help your periods return to normal, so it’s easier to get pregnant.

  • Being underweight signals to a woman’s body that it isn’t a good time to reproduce .
  • When you have irregular or no menstruation, it’s a sign that your body isn’t producing enough of the female hormone estrogen, which is important to bone and sexual health.

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