Weight gain is not an easy task as it seems to be for eating more food may result in fat gain which is regarded as unhealthier weight gain. Normal fat percentage for males is about 8% to 15% while for females an ideal fat percentage is about 25% to 30%. Merely eating more for the sake of gaining weight may lead to putting on extra fat which does more harm than good. Therefore, in order to make sure that you gain weight without gaining additional body fat, you must consume more clean calories.

Weight Gain Diet

You must consume more calories than you expend in order to gain weight. While the pace of gaining weight depends on individual factors such as age, gender, BMR, the majority of people require an extra 500 calories a day to achieve their weight gain objective. For weight gain, consume a high-calorie, high-protein diet because it increases caloric intake and helps build lean muscle mass.

A well balanced, calorie rich and adequate nutrients containing diet is recommended for weight gain. Moreover, eat five to six meals a day to increase the calorie intake. As an additional intervention, dress up your meals and snacks with calorie-dense condiments. 

Healthy foods to Gain Weight

Add foods from each food group in a weight gain diet. However, high protein foods such as meat, fish and milk and healthy fats with whole carbohydrate choices must be added in weight gain foods list.  Some of the best foods to gain weight include:

Nuts and Nut Butters

Almonds, peanuts, walnuts, and cashews are high in healthy fats and calories. Therefore, adding peanut butter and almond butter in toast, smoothies, and shakes can increase their calorie density and aid in weight gain.

Dried Fruits

Dried fruits such as raisins, dates, apricots and other dried fruits are concentrated sources of calories and nutrients. So, they can be a great option for weight gain snacks.

Whole Milk

Whole milk is a good source of protein, fats, and calories. Additionally, one can also opt for milkshakes or smoothies with added fruits and nuts as a nutrient rich weight gain meal.

Cheese

Cheese is calorie-dense food as well as provides both protein and fat. Hence, in a weight gain diet, it can be added to sandwiches, salads, or eaten as a snack.

Olive Oil and Coconut Oil

These oils are high in healthy fats. Hence, Use these in cooking or drizzle over salads and vegetables.

Lean Proteins

Include lean meats, poultry, fish, and eggs in your weight gain diet as these are best protein for weight gain.

Granola

 Granola is a calorie-dense cereal, hence try to add it into yogurt, milk, or eaten on its own.

Potatoes and Sweet Potatoes

Both are good sources of carbohydrates and can be prepared in various ways. Therefore, baked or boiled masala potatoes are a good addition to a weight gain diet.

Fruits

Fruits for weight gain include fruits with a high glycemic index such as Banana, mango, watermelon. Moreover, adding fresh juices in a weight gain diet not only provides more calories but also essential nutrients.

Weight Gain Exercises

To gain weight, it’s not only important to focus on your diet but also to incorporate resistance training exercises to build muscle mass. Best exercise to gain weight that targets different muscle groups include:

Compound Exercises

 Squats, deadlifts and bench press are the exercises that build up muscles especially shoulders, triceps and glutes.

Isolation Exercises

Bicep curls focus on building the biceps by isolating the arm muscles. On the other hand, Tricep dips target the triceps, which can help add mass to your arms. Moreover, leg Press targets the muscles in your legs.

Shoulder Exercises

Overhead press targets the deltoids and trapezius muscles whereas lateral raises focus on the lateral deltoids for broader shoulders.

Core Exercises

Planks strengthen your core muscles to support overall stability. Additionally, Russian twists engage the obliques and core muscles.

In addition to healthy diet, include weight gain exercises in daily routine in order to avoid unwanted extra fat build up.

Weight Gain Tips

Some of the weight gain tips include:

• Consuming surplus calories than required in the form of healthy protein, dried fruits, nuts and seeds.
• Eating smaller and frequent meals with an addition of calorie rich snack options.
• Incorporating healthy fats in the diet, such as avocados, olive oil, nuts, and fatty fish.
• Enjoying nutrient-rich desserts such as yogurt with fruits, smoothies with protein powder, or homemade energy bars.
• Adding fruit juices, milkshakes and protein powders in the diet.
• Increasing intake of whole milk and full fat yogurt.
• Staying physically active as well as maintaining adequate hydration.

Bottom Line

Although weight gain can be usually achieved by adding calorie rich foods in the diet but expert guidance is always crucial. Before making significant changes to your diet or exercise routine, it’s advisable to consult with a healthcare professional or a registered dietitian to ensure that your approach is safe and tailored to your individual needs.

7 Day Diet Plan for Weight Gain