While some people try to lose weight at any cost and go to war against calories, others, on the contrary, struggle to pick up a few grams. “They’re lucky,” some would say, “I’m willing to give them to them,” others will say, but leanness can ruin a life, and it’s at least as hard to gain weight as it is to lose weight that ‘lose it. And just as there are healthy ways to lose weight, there are healthy ways to gain weight.
The body is a fascinating machine whose mechanism is perfectly honed. You must, however, as you know, feed this machine to work properly, as well as you must maintain it and give it rest when it is overheated.
We will see all the factors that will answer the question of how to gain weight and how such a type of diet can work.
Whether you want to lose or gain weight, we always find the same basic principle that relates the same two factors: calorie intake/energy expenditure. But how to gain weight? What are the healthy ways to gain weight? Which vitamins should you use to grow without putting your health at risk? In which foods are these vitamins found? What are the habits that help us get fat or gain weight?
In short, in this article, you’ll find all the tips for getting fatter or gaining weight. Here we go! No. One moment, first, try to find out the reasons that can make you want to get fat or gain weight.
Possible Reasons for a Desire for Healthy Ways to Gain Weight
While the majority of people are looking for ways to lose weight, what can motivate a person to want to win? The reasons are various.
They can be of order:
– medical (a body mass index less than 18.5),
– aesthetic (the desire to accentuate its curves) or
– to optimize muscular strength (gain in muscle mass).
Say, You may want to gain weight for a variety of reasons:
– you are thin and do not feel good about yourself
– you wish to have a few more forms
– you want to gain volume, to pass a category (combat sport) or become even huge (bodybuilding), what is called a mass gain
Whatever the reason, you are looking for a body in which you will be better, and that’s your right. The important thing is that you are happy.
However, if staying thin is a big challenge, gaining a few pounds is not as easy as one would think. Because it is not enough to eat anything in large quantities, the diet must remain balanced to avoid compromising health, just as you have to have some favoring habits.
How to Grow? Tips on the Plate…
This is what we tend to recommend to people who have a desire for healthy ways to gain weight. Eat more often. Ideally, this gives this:
10 am: snack
16h: snack / tasted
6 meals all the same, not bad! Know that pros bodybuilders can go up to 7 full meals in the day. It must be able to clear time! Some even wake up at night…
All you have to do is make sure you eat every 3 hours.
What would I say? Eat more often, it’s good; eat more and more often, it’s even better!
You can double your rations. If you have a habit of eating a slice of bread in the morning, go to two.
Eat in two! In short, you have understood the principle to make a habit of eating double (as far as possible) will theoretically make you reach your calorie goal faster.
That’s not all! People who want to lose weight are often advised to reduce the doses; to do so, they are advised to eat in small plates or a bowl and not to be reused.
Thus one eats less than using a full plate. There I will advise you the opposite! Buy a larger plate!
And fill it with every meal, making sure you finish it.
Well, if the secret to fattening is on the plate, then a wise question is for us: what is the top food to eat to gain weight or gain weight? The following tip will tell us more.
Which Vitamins Contribute to Healthy Ways to Gain Weight?
Even when on a high-calorie diet, many people have difficulty, mainly due to a lack of appetite, eating more to gain a little weight to reach the weight they consider reasonable. Therefore, they must resort to solutions to promote weight gain, such as consuming targeted vitamins that show conclusive results.
Note, however, that it is not the vitamin itself that increases the caloric intake and, consequently, the number of kilos. The consumption of vitamins aims rather open the appetite, which encourages eating more and filling the nutritional deficiencies which can lead to leanness.
Some vitamins or vitamin groups are particularly effective in magnifying diets, such as vitamins A, C, and E, vitamins B, folic acid, and niacin. They are available in pharmacies in the form of capsules but also in the daily diet, in lesser concentration.
The Top Foods for Healthy Ways to Gain Weight
1 – Fish and Seafood
Generously protein-rich to promote the development of muscle mass, fish, especially fat, are an excellent source of vitamins D and B6 involved in protein synthesis.
Salmon contains high-quality protein as well as Omega 3. These omega-3 fats are best known for their ability to improve heart health, but they also inhibit muscle breakdown while increasing the anabolic capacity of amino acids. If you do not want to eat fish, then take a fish oil supplement to take advantage of these benefits.
2 – Dried Fruits
Give yourself a quick energy boost with a handful or two of dried fruit. They have less volume than their fresh counterparts, which means that at equal volume, there are more calories in dried fruits. For example, a cup of raisins contains 200 calories compared to the 60 calories offered by a cup full of fresh grapes. Raisins are probably the most popular dried fruit in your local grocery store, but you can also find dried berries, apricots, cranberries, and even tropical fruits.
Do not hesitate to consume dried fruits such as grapes, almonds, nuts, or hazelnuts in case of a small hollow.
3 – Fruits and Vegetables
They are weakly energetic, but they are drunk, besides potassium, vitamins A, C, and E, reputedly excellent for increasing appetite.
4 – Cheeses
Cheeses are rich in calories and allow you to take a little weight faster. You will be able to treat yourself by accompanying a slice of Camembert on bread.
You can add cheese to almost any dish. It has all the nutritional benefits of dairy products, but most cheeses are high in fat, making it a good product if you are trying to gain weight.
Cheeses (hard): Cheeses are useful for mass muscle gains like meats and poultry. They contain slow proteins and micronutrients necessary for protein synthesis, such as calcium, zinc, and vitamin B9.
5 – Good Fats like Olive Oil
Nothing beats the taste of oil for cooking or in salad dressings. Extra virgin olive oil, safflower oil, coconut oil, and peanut oil are full of flavor and are good calories for the health of your heart, provided they are consumed in moderation!
Cooking by adding a little olive oil to your dishes will allow you to bring the necessary carbohydrates to consume a few more calories. Olive oil, rapeseed oil, coconut oil, or sunflower oil are to be had in your cupboards. Rich in omega 3 and 6, they provide essential fatty acids.
6 – Bananas
Bananas are often recommended when we talk about healthy ways to gain weight. A single banana can hold 105 calories and gives you an instant source of energy.
In addition, they contain a lot of carbohydrates that make it an essential element to take after a workout. Often we see tennis players eat during games to instantly gain energy.
Juices and smoothies are to be preferred in the morning or to taste to bring you the vitamins and energy needed for the day. The fruits are naturally sweet. Do not hesitate to mix a banana with a pear and a lemon in the morning, all mixed with natural yogurt, according to your tastes. Among the other fruits to eat: are mango, cherries, grapes …
7 – The Chicken Breast / Chicken
It is essential to consume protein in order to maintain your muscle mass. Include tuna, turkey, chicken, fish, and eggs in your diet.
Favorite food for bodybuilders, chicken is not just a popular dish for children. Not only is it very delicious, but a portion of 100 g contains some 25 g of protein, a significant source.
8 – The Butter
Do you like the taste of butter and want to fatten? So, no reason not to include it in your diet. It is extremely rich in fat, with 81 g of fat per 100g. However, do not get a wafer a day! Be sure to eat it sparingly, as some of its fats can clog the arteries and lead to heart disease.
9 – Potatoes and Starch
The first thing people who want to lose weight do is exclude carbohydrates from their diet. Here, on the contrary, we will not deprive ourselves of including them! Potatoes, bread, pasta, etc., will be the best allies in your weight gain!
Potatoes are an excellent choice because they are rich in protein and full of fiber. Eat them with the skin for optimal nutrition. Once peeled, the protein is halved.
10 – The Soybeans
Too little known or consumed soybeans meet the protein requirements to gain weight! With 36g of protein per 100g, this food must be integrated into your plan to achieve your goals. It also helps to lower cholesterol levels.
11 – Peanut Butter
Natural peanut butter is full of protein and fat, making it a great choice for people trying to find healthy ways to gain weight. A tablespoon contains about 100 calories and has 4 grams of protein.
It is also rich in folic acid, magnesium, vitamin E, and vitamin B3. Try to favor natural peanut butter, meaning they do not contain a ton of sugar as well as other added ingredients. It represents a perfect snack, spread on a slice of wholemeal bread, or dipped with an apple, for example.
The considerable number of calories provided by good lipids and proteins makes peanut butter the food par excellence for gaining muscle mass.
12 – Whole Milk
There is a very simple substitution that you can do when you are trying to approach healthy ways to gain weight. It’s just a matter of trading your skim milk for whole milk. A glass of whole milk represents 60 calories more than skim milk. By leaving the fat in the milk, vitamins and nutrients are better preserved, making whole milk naturally rich in vitamins D and A.
13 – Tropical Fruits
An apple a day is perfect for a snack, but look further! Tropical fruits can help bring healthy ways to gain weight. Fruits like mango, papaya, banana, and pineapple are amazing choices, according to food experts. Why? They are full of natural sugars and can give you great energy.
You have everything to gain by adding fruits to your daily diet. And if eating for 3-4 seems complicated, why not drink? Nothing is easier than mixing them. Once this delicious smoothie is done, you can sip it all day long.
14 – Meat and Poultry
Their proteins promote mass muscle gain. Meat and poultry are one of the best sources of vitamins B6 and B12 and zinc, micronutrients essential for the synthesis of body proteins. Chicken is a food rich in proteins and vitamins of group B.
For decades, beef has remained at the top of the list of muscle-building foods! Beef contains a cocktail of proteins as well as essential amino acids and B vitamins. Beef also contains a mixture of saturated fats and monounsaturated fats. However, do not overdo it; 1 to 2 times a week is enough!
15 – Lenses
Lenses must be your secret weapon to gain mass. A cup of cooked lentils contains 18 grams of protein and 40 grams of quality slow carbohydrates. The lenses are also very inexpensive and have a long shelf life.
16 – The lawyers
These delicious green vegetables are a great way to add heart-healthy fats to your diet. Half of an avocado contains 140 calories and high potassium, folic acid, and vitamin E. They are also full of vitamin B. Put in your salads or spread on your toasts.
17 – The Granola
Natural granola without refined sugar added is a cereal you should use if you are trying healthy ways to gain weight. This tasty snack is made from oatmeal, sugar, and healthy fats. You can add nuts and nuts! Another idea is to mix the granola with Greek yogurt and a drizzle of honey. This breakfast will be rich in protein and filled with fiber and sugar.
18 – The Eggs
Its lipids and the high number of calories they bring make the egg the perfect food for those who wish to gain weight. The proteins it contains contribute to good muscle growth, and vitamins A, D, E, and those in group B help stimulate appetite.
19 – Chickpeas
Chickpeas are an excellent source of protein and carbohydrates. This bean contains 45 grams of slow-acting carbohydrates as well as 12 grams of fiber for a cup.
20 – Nuts, Hazelnuts, Almonds, and Fibers in General
Nuts are a great snack in terms of healthy ways to gain weight. According to gourmets, they are full of fat and nutrients but also contain a lot of fiber. Eating only a handful of nuts can keep you satiated for hours. Almonds and macadamia nuts are also great choices. Add the nuts to your salads, on top of Asian dishes, and in your breakfast cereals.
21 – Guacamole
As an appetizer or as an appetizer, do not hesitate to spread some guacamole on a piece of bread or as an accompaniment to your white meat. You can also enjoy cheese spread, hummus, and crème fraîche.
22 – Fruit Juices
Replace soda lightened (or not) with high fructose fruit juice. If you buy it, take 100% pure juice. Very good choice too, vegetable juices, which are lower in calories, of course, but contain more vitamins and minerals. Ideally, make your fruit juice yourself; you can add one or two carrots, and the rendering is excellent!
23 – Protein Bars / Cereal Bars
You can increase your protein intake (and calories) with protein bars. You can buy them at almost any grocery or convenience store or make your own homemade protein bars. Eat one or two bars of protein in addition to your normal diet – they will probably not help you gain weight if you use them to replace other foods.
The cereal bars are perfect for those who do not have time to eat or are not particularly hungry in the morning or at tea time. In the individual portion, they are everywhere with you. Also, if you want to gain weight, ideally, you need three meals a day and two snacks in the morning and afternoon.
24 – Bread and Starchy Foods
Especially complete or semi-complete, bread and starchy foods are rich in B3 vitamins and minerals. They also provide the energy necessary for the synthesis of muscle proteins.
Nutritionists will tell you that eating healthy baked goods is a great way to start with healthy ways to gain weight. If you add bread to your daily diet, go for whole grains. Although we have been used to white bread since small, it is not the best for our health. Opt for whole grain varieties because they contain fiber and minerals that are missing in white bread. You will stay full longer.
To eat at breakfast or to accompany your meal, bread is perfect to take a few pounds, especially if you spread it with butter or spreads.
25 – Corn
Eat starchy foods or naturally sweet foods such as potatoes, carrots, corn, beets, or peas to gain weight. On the other hand, water-soaked vegetables such as cucumbers, zucchini, or broccoli are avoided.
26 – Mayonnaise
Spoil yourself with a spoonful of mayonnaise or tartar sauce. Rich in calories, they will allow you to take a few pounds.
27 – Other Foods: 6 – Brown Rice, Pasta
Example of Meal on a Day
And here is an example of a diet to grow to implement:
• Morning: 8h – Champion’s breakfast
150 g of oat flakes/granola
300 g of 20% cottage cheese
2 boiled eggs
1 slice of wholemeal bread
a fruit: mango/banana/apple
• Gourmet snack: 10:30
40 g almonds/walnuts/hazelnuts/dried fruits
or a homemade snack
• Noon: 1 pm
1 lawyer in the entry
150 g steak with 5% fat or 150g salmon/tuna/chicken
120 g pasta weighed before cooking (or quinoa or white rice, etc …)
200 g broccoli (Or green beans, etc.)
1 tablespoon of olive oil
1 mango or fruit salad
• Gourmet snack: 16h
40 g of almonds
or a slice of wholemeal bread with two slices of turkey
or an apple/banana
1 small smoothie full of fruits and vitamins
• Evening: 20h
100 g of colin
2 fried eggs /boiled/scrambled/ calf …
150 g of rice weighed before cooking
200 g green beans
a fruit or two: mango/banana/ apple
• Before going to sleep: 22:30
40g of almonds/hazelnuts, etc …
a fruit: mango/banana/apple
Stimulate Your Appetite
Here is the perfect transition to tackle the second big point that will allow you to achieve healthy ways to gain weight, training! If eating is an essential thing, training will complete and perfect the work done on the plate.
You will certainly gain weight and volume, but you will sculpt with bodybuilding, to have beautiful shapes, not just become more chubby. Thus, we will control weight gain.
To return to this trick, you will have to stimulate your appetite, and what better for that, very intensive training of force! Intensive training will stimulate your appetite after a session but also the next day.
To Top It Off: Quality Sleep for Healthy Ways to Gain Weight.
Last tip, and not least, it concerns your sleep. It must be of quality; your body and your muscles develop during the night, so make sure to make nights consistent, at least 8 hours, and quality. You will recover better from your training.
It is important to put your body and your nervous system at rest, and it goes through a night of an average duration of 8 hours. Sleeping too much is not recommended, just like not sleeping enough. Indeed, when you sleep too much, your paradoxical sleep phase gets longer, and that’s when you make deep dreams (the ones you remember); the problem, during this phase of sleep, the brain is well awake …