Best Diet Plan To Gain Weight Fast

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Best diet plan to gain weight fast may look like it’s the easiest thing in the world, but this is actually one of the hardest things you can do. If you haven’t been able to put on size as fast as you have wanted, or have always had a hard time gaining muscle and if gaining mass quickly is your goal, then you will find the following diet plan useful.

There are many safe ways to gain weight. For example, if you eat the best healthy foods to gain weight fast, you will gain weight. If you use more calories than you eat, you lose weight. How many calories do you need to gain weight depends on several factors, including your age, weight and activity level. Below are some tips to gain weight healthily and the health benefits of gaining weight.

Healthy Foods to Gain Weight Fast

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For some people, gaining weight or adding muscle can be just as difficult as losing weight is for others.

However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.

Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.

1. Homemade protein smoothies

Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.

Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.

Here are just a few tasty variations you can try. You can combine each with 2 cups (470 mL) of dairy milk or soy milk if you have lactose intolerance. Both have more nutrients and calories than other alternative milks.

  • Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.
  • Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, full fat Greek yogurt, and 1 scoop of vanilla whey protein.
  • Chocolate hazelnut shake: Combine 15 ounces (444 mL) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 mL) of hazelnut butter, and 1 avocado.
  • Caramel apple shake: Combine 1 sliced apple, 1 cup (237 mL) of full fat Greek yogurt, 1 scoop of caramel- or vanilla-flavored whey protein, and 1 tablespoon (15 mL) of sugar-free caramel sauce or flavoring.
  • Vanilla blueberry shake: Combine 1 cup (237 mL) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 mL) of vanilla Greek yogurt, and sweetener if needed.
  • Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.

All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.

SUMMARY

There are many delicious protein smoothie recipes. Avoid most commercial versions, which may contain added sugar and aren’t as nutritious.

2. Milk

Milk has been used as a weight gainer or muscle builder for decades.

It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals.

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weightlifting.

Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources

Try drinking one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or before and after a workout if you’re training.

Milk smoothies are also a delicious way to add milk to your diet. For an easy morning protein boost, try blending up 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla (about 275 calories).

SUMMARY

Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins.

3. Rice

Rice is a convenient, low cost carb source to help you gain weight. Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbs, and very little fat.

Rice is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

When you’re on the go or in a rush, 2-minute packs of microwavable rice can be easily added to other protein sources and premade meals.

Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and healthy fats for varied meals throughout the week.

There are many ways to turn relatively bland rice into a taste extravaganza. The easiest way to add taste, calories, and a protein boost is to simply stir in some of these ingredients after you have cooked your rice:

  • butter and Parmesan cheese
  • broccoli and cheese
  • scrambled eggs
  • toasted sesame seeds, peanuts, or cashews

Another way to boost taste and calories is to top your rice with a sauce like curry, pesto, or alfredo. You can buy these sauces ready-made if you’re pressed for time.

A rice dish can easily become a whole meal. Try this wild rice and chicken kale for a healthy lunch (400 calories per serving).

You can also stir up your own healthy take on the Chinese takeout favorite, fried rice, with this vegetable-tofu “fried” rice dish — which is actually baked.

SUMMARY

Rice is a great source of carbs that are easy to consume and digest.

4. Nuts and nut butters

Nuts and nut butters are perfect choices if you’re looking to gain weight.

Just one small handful of raw almonds (1/4 cup) contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats.

Since nuts are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

You can add nut butters to a variety of snacks or dishes, such as smoothies, yogurts, and crackers, to turn them into a high calorie snack in no time.

For a quick pick-me-up, try this peanut butter banana smoothie, with only three ingredients (270 calories, using whole milk). If you have a peanut allergy, substitute another nut butter.

However, make sure you pick 100 percent nut butters with no added sugar or extra oils. Or better yet, make your own from this homemade almond butter recipe. It’s easy to make and easy on your wallet, too.

SUMMARY

Nuts and nut butters are delicious, high calorie treats. They’re great for you and easy to add to many different snacks or recipes.

5. Red meats

Red meats are probably one of the best muscle-building foods available.

For example, 6 ounces (170 grams) of steak contains around 5 grams of leucine.

Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. It also contains 456 calories and nearly 49 grams of protein.

In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle-building supplement.

Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight.

In one study, 100 older women added 6 ounces (170 grams) of red meat to their diets and performed resistance training 6 days a week for 6 weeks.

The women gained lean mass, had an 18 percent increase in strength, and had an increase in the important muscle-building hormone IGF-1

Both lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight. One of the best-known fatty beef dishes is brisket.

Brisket is known for being time-consuming to prepare, but it can be much easier if you own a slow cooker.

Start this brisket recipe in the morning and you’ll have a nutritious dinner waiting for you in the evening — approximately 300 calories per 3-ounce (85 grams) serving.

SUMMARY

Red meat is an excellent source of protein that will help you gain muscle. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fattier the meat, the more calories you’ll take in.

Safe Ways to Gain Weight

First, Make Sure You’re Underweight

First, Make Sure You’re Underweight

Your body mass index (BMI) is a measure of your body fat. It uses your weight, height, and age to give you a healthy range. In general, if your BMI is less than 18.5, you’re underweight. Talk with your doctor about what your weight should be and how you can safely reach your goals. 

Eat More Often

Eat More Often

If you eat five or six smaller meals a day instead of three big ones, you may be able to get more calories in, and that can help you gain weight. This is especially true if you don’t have much of an appetite or you get full quickly, which can lead to your being underweight.

Drink Your Calories

Drink Your Calories

Instead of beverages like diet sodas, coffee, and tea, reach for milk, juice, or a smoothie with full-fat dairy and fresh fruit or vegetables. They’ll give you calories and nutrition those other drinks don’t have. 

Stay Away From Junk Food

Stay Away From Junk Food

Too many “empty” calories with added salt, sugar, and unhealthy fats can be bad for you, no matter what you weigh. Nutritious foods like fruit, dairy, meat, beans, and certain vegetables can help you gain weight in a more healthy way.

Choose the Right Healthy Foods

Choose the Right Healthy Foods

Not all fruits and vegetables are low in calories. Take dense fruits like mangoes or avocadoes, for example, or starchy vegetables like potatoes and corn. And fatty fish, like salmon, is a great way to get healthy protein into your diet.

Top Your Soups

Top Your Soups

Think bacon bits, sour cream, yogurt, cheese, and even powdered milk: They can add calories as well as flavor. Not only will you get more per bite, you might like it so much that you eat more, too.

Dress Up Your Salads

Dress Up Your Salads

Don’t drop nutrition-rich foods like salads from the menu just because you think they’re low in calories. You can pump them up with healthy fats like olive oil and add-ons like avocado, cheese, nuts, and seeds. Or try fruit like apples, pears, and berries for a little zip.  

Be Cheesy

Be Cheesy

It’s rich in calories, has vitamins and nutrients your body needs, and is good on burgers, sandwiches, potatoes, eggs, casseroles, and lots of other things. Just watch the saturated fat, which can add up and cause health problems if you have too much.

Go Nuts With Snacks

How Many Calories Do You Need to Gain Weight?

This meal plan is set at 2,500 calories, with modifications for 2,000 and 3,000 calories. You’re probably familiar with 2,000 calories as a standard target for your daily eating. The FDA uses this round number for giving general advice about diet. For this reason, it’s also the number you’ll see on Nutrition Facts panels.

But 2,000 calories isn’t one-size-fits-all, especially when you’re trying to gain weight. Your current weight, height, age, gender and activity level all factor into the calories you need to put on pounds.

To find out your own caloric needs for weight gain, you’ll first need to get an idea of your resting metabolic rate (RMR). This is the amount of calories your body needs to support a sedentary lifestyle, not including exercise. Once you’ve established your RMR, you can factor in your activity level for a more accurate calculation of your needs.

Step 1: Calculate your resting metabolic rate

One simple way to calculate your resting metabolic rate is to multiply your current weight by 12.

For example:

If you weigh 150 pounds: 150 x 12 = 1,800 calories/day

Theoretically, this is how many calories you burn throughout the day, not including if you exercise. You would maintain your current weight if you stuck with this many calories per day.

Step 2: Factor in your activity level

Depending on how much you exercise, you’ll want to take your resting metabolic rate and multiply it by the following numbers to get a more accurate estimate of how many calories you burn on a daily basis.

  • Lightly active (light exercise 1 to 3 days/week): x 1.2
  • Moderately active (moderate exercise 3 to 5 days/week): x 1.4
  • Very active (hard exercise 6 to 7 days/week): x 1.6
  • Extra active (extra-hard exercise 6 to 7 days/week): x 1.8
  • Super active (extra-hard exercise 6 to 7 days/week and a physical job): x 1.9

For example:

1,800 calories/day x 1.2 (moderately active) = 2,160 calories/day

This is how many calories you need to eat to maintain your current weight if your activity level stays the same.

Step 3: Add more calories for weight gain

If you’re in the bulking phase of bodybuilding (which is when you’re trying to gain muscle) or if your doctor has advised you follow a weight-gain diet, you can aim to take in 5 to 10% more calories.

For example:

For 5% more calories: 2,160 calories/day x 1.05 = 2,268 calories/day

For 10% more calories: 2,160 calories/day x 1.1 = 2,376 calories/day

Tips to gain weight healthily

Gaining weight in a healthy way is more than just eating more food or eating higher calories. Below, we recommend 6 tips that are fundamental for anyone who is trying to gain weight healthily:

1. Eat every 3 hours

Eating every 3 hours is important to ensure you are increasing calorie consumption throughout the day, which will lead to weight gain. You should consume more calories than you burn. In addition, your calories should be a good balance of carbohydrates, porteins and fats, all which contribute to muscle gain.

Therefore, you should not skip meals so that you do not miss out on any nutrients and so that you can maintain adequate levels of glucose and amino acids in the blood (which will promote muscle recovery and growth).

2. Include protein in all meals

Including protein in all meals ensures that the amino acid levels in your blood are constant throughout the day, which will promote good muscle recovery after working out. 

Protein is present in food like meats, chicken, fish, eggs, cheese and yogurt. You should have snacks with efficient combinations of protein, like a sandwich with chicken and cheese on whole wheat bread, or toast with cheese and yogurt. Learn more about different food sources of protein. 

3. Consume good fats

Food that is rich in good fats (like chestnuts, peanuts, avocado, coconut, olive oil and seeds) are great ways to increase calories in the diet with small volumes of foods. In addition, these fats help with muscle mass gain and do not stimulate fat gain in the body.

Other ways to use these types of foods in your meals include adding peanut butter to your bread or a smoothie, eating some chestnuts with snacks, adding 1 spoon of coconut yogurt and making avocado smoothies for a snack.

4. Eat at least 3 fruits per day

Eating at least 3 fruits per day and adding a vegetable salad to your lunch or dinner can help increase the amount of vitamins and minerals in your diet. This is essential for optimal functioning of your metabolism and for the increase of muscle mass.

Fruits can be consumed fresh or in smoothies, and can be added to snacks or as a dessert for lunch or dinner.

5. Drink at least 2.5 L (about half a gallon) of water per day

Drinking lots of water and maintaining hydration is important for muscle mass gain. Hypertrophy, which is the increase of muscular cells, will only occur if there is sufficient water to increase cellular volume.

Therefore, it is important to be aware and to track your daily water intake. Keep in mind that sodas and artificial juices do not count toward your fluid intake. It is important to consume water between your meals, as drinking water with food can interfere with the digestive process.

6. Performing exercise

To ensure your extra calories are being transformed into muscle and not fat, it is important to exercise 3 to 5 times per week. You should focus on exercises that involve strength training and aerobics. Ideally, you should consult a personal trainer to prepare an exercise plan that meets your goals.

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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