Not to mention, when calorie needs are high, it can be challenging to stick to only filling, whole foods. In this case, adding more refined carbs and quick sources of energy can help.
This is also where high fat and energy dense foods come into play. One of the easiest ways to increase your calorie intake is to eat more at each meal and to eat more often. Whether this means more than three meals a day or multiple snacks , every eating occasion is an opportunity to support your weight gain goals. And when you do sit down for food, eat until you're full or even to the point of feeling stuffed.
Low volume foods are options that pack a lot of calories in a smaller portion, meaning you can consume a lot more energy without having to eat large amounts. Getting more energy in a smaller package is going to be much easier than trying to live off salads, but this also doesn't mean you have to live off junk foods.
There are plenty of healthy foods that can support your increased needs. Extracting different components from foods, like oils, proteins, and sugars from whole foods, is an easy way to get concentrated macros that can provide a significant source of calories without taking up too much space.
It also allows you to fine-tune your nutrition by choosing the type of bulking macros that work best for your health and your needs. Eating more food is key in order to gain weight, but the amount of protein you eat is also important. Considering protein is the building block for most of your entire body - especially your lean mass, upping your intake of this macro is usually necessary to put on muscle mass. In addition, high protein intakes may also support less fat gain during a calorie surplus - making it a lean bulk essential.
Look for opportunities to add protein at every meal and snack with protein rich foods and supplements. One of the simplest ways to add extra calories to your meals is to cook with fat. Fat is the most calorie dense macro providing nine calorie per gram and most foods will absorb the oil in the cooking process. Plus, certain oils, like olive, avocado, and flaxseed oil are associated with positive heart health benefits 6. Find a plant based cooking oil you enjoy and use it to coat cooking pots and pans, and season your ingredients.
You can even add a drizzle of oil after plating for a bit more flavor and fat. The best healthy fats to add calories to your day. Similar to oil and butter, a lot of toppings and add on ingredients can help you hit your goals.
This is where many of the low volume foods mentioned above can help. The more add ons, the more opportunities to add extra calories. There are several medical conditions that can cause unhealthy weight loss.
Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time. There are plenty of normal-weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity The next chapter looks at several effective ways to gain weight fast, without ruining your health at the same time. The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.
You can determine your calorie needs using this calorie calculator. If you want to gain weight slowly and steadily, aim for — calories more than you burn each day according to the calculator. Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take. There are many great tools out there to help you. You need to eat more calories than your body burns to gain weight. Aim for — calories per day above your maintenance level for slow weight gain or —1, calories if you want to gain weight fast.
The single most important nutrient for gaining healthy weight is protein. Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into muscle However, keep in mind that protein is a double-edged sword.
You can even go above that if your calorie intake is very high. High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet. Protein forms the building blocks of your muscles.
Eating sufficient protein is required to gain muscle weight instead of just fat. Many people try restricting either carbs or fat when trying to lose weight. This is a bad idea if your goal is to gain weight, as it will make it harder to get in enough calories.
Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal. It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight.
Make sure to eat at least three meals per day and try to add in energy-dense snacks whenever possible. To gain weight, eat at least three meals per day and make sure to include plenty of fat, carbs and protein. The problem is that these foods tend to be more filling than processed junk foods, making it harder to get in enough calories.
Using plenty of spices , sauces and condiments can help with this. The tastier your food is, the easier it is to eat a lot of it. Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight. Many of these foods are very filling, and sometimes you may need 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 gaining weight is a priority for you. It simply leaves less room for energy-dense foods. If you need more suggestions, consider reading this article on 18 healthy foods to gain weight fast. You can add sauces, spices and condiments to your foods to make it easier to eat more. Base your diet on energy-dense foods as much as possible. Go to a gym and lift 2—4 times per week.
Lift heavy and try to increase the weights and volume over time. This will help you gain muscle mass instead of just fat. There are several other things you can do to gain weight even faster. These include drinking milk, using weight gainer shakes, adding cream to your coffee and eating more often. Whether you try to go under your setpoint lose weight or over it gain weight , your body resists changes by regulating your hunger levels and metabolic rate.
When you eat more calories and gain weight, you can expect your body to respond by reducing your appetite and boosting your metabolism. This is largely mediated by your brain, as well as weight-regulating hormones like leptin. So you should expect a certain level of difficulty. This excess glucose excretion can lead to unintentional weight loss.
Inflammatory bowel disease IBD is a blanket term for a series of conditions characterized by inflammation of the intestines. These conditions may limit the types and amounts of food that a person can eat. They may also cause frequent diarrhea, which can cause weight loss in some cases.
While there are many different types of disordered eating conditions , people with eating disorders that limit food intake may have trouble maintaining a healthy weight. In its most extreme form, anorexia nervosa causes extreme weight loss and sometimes the inability to gain weight entirely.
Other conditions, such as bulimia , can make it hard for a person to keep enough calories down to maintain weight. Certain medications and treatments that cause appetite loss, nausea, vomiting, and diarrhea can make it difficult to maintain a healthy weight. For example, medications like antibiotics and treatments like chemotherapy are commonly known for causing gastrointestinal side effects. Generally, people who require these types of treatments may experience weight loss and have difficulty gaining weight throughout treatment.
Both cardio and weight training are important for overall health, but weight training is an absolute must when you want to build more muscle. Since muscle weighs more than fat, weight training can help you increase your overall weight without just increasing your overall body fat. Breaking bigger meals into smaller, more frequent meals can allow you to eat more calories without having to uncomfortably stack your plate or fill your stomach.
Meals high in whole grains and healthy fats tend to have more calories than meals consisting of lower calorie foods, such as lean proteins and vegetables. Start each meal with at least a cup of grains, and try to incorporate various fats, such as oils, nuts, or other condiments.
Finally, finish with some lean protein and at least a few servings of vegetables. Condiments , especially those that are high in fat, can add at least a few hundred calories to any meal.
For example, light drizzling oils and mayonnaise-based sauces can help bulk up a sandwich, wrap, or even a salad. Also, some protein shakes are formulated specifically for building body mass.
For the most part, minor weight fluctuations are normal. A doctor can review your health history and perform the appropriate testing to determine if an underlying condition is causing changes in your weight.
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