Again, it's very important to eat mostly whole, single-ingredient foods.
The problem is that these foods tend to be more filling than processed junk foods, which makes it harder to eat enough calories.
Using lots of spices , sauces, and condiments can help. The tastier your food is, the easier it is to eat a lot of it.
Also, try to focus on energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.
Here are some energy-dense foods that are great for gaining weight :
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Nut: almonds , nuts , nuts macadamia, peanuts, etc.
- Fruits dry : raisins, dates, prunes and others.
- Dairy products rich in fat: whole milk, yogurt bold , cheese, cream.
- Fats and oils: extra virgin olive oil and avocado oil .
- Grains: whole grains like oats and brown rice.
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Meat: chicken, beef, pork, lamb, etc. Choose fatter cuts.
- Tubers: potatoes, sweet potatoes and yams.
- Dark chocolate , lawyers , peanut butter, coconut milk, granola, trail mixes.
Many of these foods are very filling and sometimes you will have to force yourself to keep eating even if you feel full.
It may be a good idea to avoid eating a ton of vegetables if weight gain is a priority for you. This simply leaves less room for energy-dense foods.
Eat fruits whole is fine, but try to emphasize fruits that don't require too much chewing, such as bananas .
To ensure that excess calories go to your muscles rather than your fat cells, lifting weights is absolutely essential.
Go to a gym and lift 2-4 times a week. Lift heavy and try to increase the weights and volume over time.
If you're out of shape or new to training, consider hiring a qualified personal trainer to help you get started.
You can also see a doctor if you have bone problems or medical conditions.
It's probably best not to do cardio right now - focus mostly on weights.
Combining high calorie intake with intense strength training are the two most important factors.
That being said, there are several other strategies to gain weight even faster .
Here are 10 tips for gaining weight :
- Do not drink water before meals. This can fill your stomach and make it harder to get enough calories.
- Eat more often. Have an extra meal or snack whenever you can, such as before bed.
- Drink milk. Drinking whole milk to quench thirst is an easy way to get more high-quality protein and calories.
- Try gainers. If you are really struggling, you can try the gainers . These are very high in protein, carbohydrates and calories.
- Use larger plates. Definitely use large plates if you're trying to consume more calories, as small plates automatically cause people to eat less.
- Add cream to your coffee. It's a simple way to add more calories.
- Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds of muscle weight.
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Get quality sleep. sleep properly is very important for muscle growth.
- Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the high-calorie, high-protein foods first. Eat vegetables last.
- Do not smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain .
It can be very difficult for some people to gain weight .
This is because your body has a certain weight set point where it feels comfortable.
Whether you're trying to go below your set point (lose weight) or above it (gain weight), your body resists the changes by regulating your hunger and metabolic rate.
When you consume more calories and gain weight , you can expect your body to respond by reducing your appetite and boosting your metabolism.
Much depends on your brain, as well as weight-regulating hormones like leptin .
So you should expect a certain level of difficulty. In some cases, you may have to force yourself to eat even though you feel stuffed.
At the end of the day, changing weight is a marathon, not a sprint. It can take a long time and you need to be consistent if you want to be successful in the long run.