foods to gain weight fast is important that a good assessment of the initial nutritional status of the person is carried out taking into account their current situation; weight, type of diet, level of physical activity, tastes, schedules, habits, etc. to be able to adjust the corresponding changes in the best possible way.
Keep in mind that the speed of weight gain is slower and logically will not be the same as in the case of another person; since there are a series of factors such as gender, age, genetics, health status and even factors such as stress and rest, which determine how quickly the proposed goal is achieved.
In the diet to gain weight, more calories should be consumed than the body expends, which can be achieved by eating every 3 hours, avoiding skipping meals and adding healthy, nutritious and caloric foods in the diet such as olive oil, fruit smoothies, oats, avocado and nuts.
However, it is important to emphasize that although the diet is aimed at weight gain, you should not increase the consumption of processed foods such as French fries, soft drinks and sauces, for example. These foods are rich in sugars and saturated fats, so they favor an increase in body fat and the risk of suffering from heart problems, high cholesterol and triglycerides.
did you know:the best foods high in protein and low in carbs
Ideally, the weight gain is due to the increase in muscle mass, which can be obtained by following a balanced diet and physical activity, as the body remains defined and healthy.
According to the Centers for Disease Control and Prevention (CDC), in the United States the number of underweight adults between the ages of 20 to 39 fell from 3% to 1.9% between 1988 and 2008.
A person who is underweight is prone to health problems, including:
- developmental delays
- weakened immune system
- increased risk of complications during surgery
Although gaining weight can be difficult, the following foods can help. They also increase muscle mass and improve overall health.
Protein shakes can help people gain weight easily and are most effective when drunk shortly after exercising.
The following nutrient-dense foods can help a person gain weight safely and effectively.
Milk provides a mixture of fat, carbohydrates, and protein.
It is also an excellent source of vitamins and minerals, including calcium.
The protein content of milk makes it a good choice for people who want to gain muscle.
One study found that after a resistance training routine, drinking skim milk was more effective in helping to build muscle than a soy product.
A similar study involving women in resistance training showed better results in those who drank milk after exercising.
For those who want to gain weight, they can add milk to their diet during the day.
2. Protein shakes
Protein shakes can help people gain weight easily and effectively. A shake is most effective at helping build muscle if it is drunk shortly after exercising.
However, it is important to note that prepared smoothies often have added sugar and other additives that should be avoided. Check the labels carefully.
A cup of rice contains about 200 calories, and it is also a good source of carbohydrates, which help you gain weight. Many people find it easy to add rice to meals that contain protein and vegetables.
4. Red meat
Allowing for red meat has been shown to help build muscle and gain weight.
Steaks contain both leucine and creatine, nutrients that play an important role in increasing muscle mass. Steaks and other red meats contain both protein and fat, which promote weight gain.
Although some people are advised to limit their intake of red meat, lean cuts are healthier for your heart than fatty ones.
One study found that adding lean red meat to the diets of 100 women between the ages of 60 and 90 helped them gain weight and increase their strength by 18% while doing resistance training.
5. Nuts and nut butter
Consuming walnuts regularly can help a person gain weight safely. Nuts are great snacks and can be added to many foods, including salads. Raw or roasted nuts have the most health benefits.
Nut butters that are made with no added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.
6. Whole wheat bread
This bread contains complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.
7. Other starches
Starches help some of the foods mentioned to improve muscle growth and gain weight. They provide mass to meals to increase the amount of calories consumed.
Other starchy foods include:
- potatoes (potatoes)
- winter tubers
- sweet potato
- whole grains
- wholemeal bread
- cereal bars
In addition to providing calories, starches provide energy in the form of glucose. Glucose is stored in the body as glycogen. Research indicates that glycogen can improve performance and energy during exercise.
8. Protein supplements
Athletes who want to gain weight often use protein supplements to increase muscle mass, in combination with resistance training.
Six ounces of salmon will contain approximately 240 calories, and it is rich in healthy fats, making it a good choice for those looking to gain weight.
It also contains many nutrients, including omega 3 and protein.
10. Dried fruits
Dried fruits are rich in nutrients and calories; a quarter cup of dried cranberries contains about 130 calories.
Many people prefer to consume dried pineapple, cherries, or apples.
Avocados are high in calories and fat, as well as vitamins and minerals.
12. Dark chocolate
Dark chocolate is a food that is high in fat and calories. It also contains antioxidants.
If a person wants to gain weight, they should choose a chocolate that has at least 70% cocoa.
13. Cereal bars
Cereal bars provide the vitamins and minerals that cereal contains in a more convenient presentation.
You should select the bars that contain whole grains, nuts, and fruits.
Avoid those that contain a lot of sugar.
14. Whole grains
Many cereals are fortified with vitamins and minerals.
However, some are high in sugar and low in complex carbohydrates. Those are the ones to avoid.
Instead, choose cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients like fiber and antioxidants.
Eggs are a good source of protein, healthy fat, and other nutrients. The yolk has most of these nutrients.
16. Fats and oils
Oils, such as those derived from olives and avocados, contribute heart-healthy calories and unsaturated fats. One tablespoon of olive oil contains approximately 120 calories.
Cheese is a good source of fat, protein, calcium, and calories. If a person wants to gain weight, they should choose whole cheeses.
Whole yogurt also provides protein and nutrients. Avoid flavored yogurts and those that are low in fat, as they usually contain added sugar.
You can flavor your yogurt with fruits or nuts.
Pasta provides a calorie-dense, carbohydrate-rich pathway to healthy weight gain.
Avoid blanched pasta and opt for whole grain ones.
What mistakes do we make when we want to gain weight?
Below are the most common mistakes when trying to diet or eat to gain weight
- “Eat more and in any way.” That is, to increase the daily energy requirements freely and without control with foods rich in saturated fat (whole dairy products, eggs, sausages, meat high in fat, elaborated sauces …) and in sugar (sweets, processed, free sugar …) . Many of these foods provide “empty calories” and this will not help you gain weight properly in the long run. Perhaps there is an increase in weight, but not necessarily in muscle mass, but in fat that can increase cardiovascular risk.
- Focus on protein . It is true that protein plays an important role in increasing body weight and also in muscle mass, but it should not be the only nutrient to take into account. Carbohydrates and fats also play an important role in increasing the total caloric intake.
- Skipping meals. People with this profile, who are very nervous, tend to skip some meals to the minimum, giving priority to other things (worries, physical exercise …) So you have to try to insist on maintaining the intake, since it is more difficult ensure this increased total caloric intake that is needed if you eat 3 times a day instead of 5 or 6.
- Not meeting the vitamin and mineral requirements. Carrying out a monotonous, little varied and unbalanced diet can cause a deficit of vitamins and / or minerals that compromises the nutritional status of the person.
- Use more supplements than food. It would be a mistake to prioritize taking supplements over a diet based on natural foods. Taking supplements is of no use if the diet is not well cared for and worked on.
- Do not resort to dietary monitoring. It is common to meet people who are looking for a weight gain pattern and once they have it, they do not return to the consultation. But it is not about following an initial nutritional guideline and that’s it. The idea is to have a control and monitoring of adherence to the guideline to ensure a correct evolution. In these cases, frustration due to not noticing progress in weight is very common, but for this it is important to have continuous advice to be able to identify those factors that can condition or slow down the evolution and be able to work on them.
don’t forget:The perfect foods to help gain muscle
How should a diet or diet be to gain weight?
The power plays an important and decisive role. The energy intake should be higher than the daily needs of the person, in order to seek an anabolic effect, that is, to induce the creation of new tissue and thus gain weight.
For this, you can take note of these 5 keys to gain weight successfully:
- The caloric intake will always have to be greater than the caloric expenditure, around 400 and 500 extra calories. To do this, you will always have to take into account the degree of daily physical activity and adjust your intake accordingly.
- Ensure a sufficient daily protein intake (poultry, meat, fish, eggs, dairy products, legumes or vegetable protein, nuts …), between 25-30 gr at each meal, combined with a good portion of complex carbohydrates (oats, rice, cereals, bread, pasta, legumes, potato).
- Control the consumption of foods rich in saturated fat (whole cheeses, fatty meat, sausages …). The free consumption of this type of food will increase the% of body fat, and therefore weight, but not muscle mass. They can also cause an increase in cardiovascular risk. Always prioritize monounsaturated fats such as olive oil, avocado, nuts and polyunsaturated (nuts, seeds, oily fish).
- Maintain adequate daily hydration. A correct state of hydration will help you maintain cardiovascular, muscular and metabolic physiological functions.
- “Be consistent with the goal.” There will be times when adherence to the guideline will be easier to carry and others when not so much, but the important thing to achieve the goal is to be constant and persevering with the habits acquired.
Diet menu to gain weight
The table below shows an example menu of 3 days of a diet to gain weight:
|Food||Day 1||Day 2||Day 3|
|Breakfast||1 cup of coffee with milk + Whole wheat sandwich with lettuce, tomato, cheese and egg + 1 medium apple||1 glass of milk with cocoa + Large wrap with chicken and cheese + 1 mandarin||1 glass of natural orange + Spinach omelet with chicken|
|Morning snack||Whole wheat crackers with peanut butter + 1 handful of Almonds||Whole wheat sandwich with 2 tablespoons of avocado and egg + 1 banana||Oatmeal with chopped fruits + 1 handful of nuts|
|Lunch dinner||Chicken strogonoff accompanied with rice and black beans + Cabbage salad with carrots dressed with natural yogurt with coriander + 1 orange||Pasta with tuna with olives, corn and cherry tomatoes + Raw lettuce and carrot salad dressed with 1 tsp olive oil + 1 slice of melon||Meatballs in tomato sauce accompanied with mashed potatoes and broccoli gratin with cheese and garnished with olive oil|
|Afternoon snack||Chicken and cheese crepe or wrap + 1 pear||Yogurt with granola + 3 whole wheat toast with cheese||Avocado papaya smoothie + 2 tbsp oats + 1 tsp chia seeds (smoothie)|
It is important to see a nutritionist to develop an individualized nutritional plan since the amounts vary according to age, gender, physical activity and medical history. In addition to this, if necessary, the nutritionist may indicate the use of vitamins or a nutritional supplement, which can be based on protein or one that allows more calories to be added to the diet.