HOW TO GAIN WEIGHT AT HOME

HOW TO GAIN WEIGHT

Eat Lots of Protein

The single most important nutrient for gaining healthy weight is protein.

Muscle is made of protein, and without it most of those extra calories may end up as body fat.

Studies show that during periods of overfeeding, a high protein diet causes many of the extra calories to be turned into muscle (12).

However, keep in mind that protein is a double-edged sword. It is also highly filling, so that it can reduce your hunger and appetite significantly. This can make it harder to get in enough calories (13, 14).

If you're trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 - 2.2 grams of protein per kilogram). 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.

BOTTOM LINE:Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.

Eat Lots of Carbs and Fat, and Eat at Least 3 Times Per Day

Many people try restricting either carbs or fat when they are trying to lose weight.

This is a bad idea if your goal is to gain weight, because 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 3 meals per day, and try to add in energy-dense snacks whenever possible.

BOTTOM LINE:In order to gain weight, eat at least 3 meals per day and make sure to eat plenty of fat, carbs and protein.

Eat a Lot of Energy-Dense Foods and use Sauces, Spices and Condiments

Again, it is very important to eat mostly whole, single ingredient foods.

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.

Here are some energy-dense foods that are perfect for gaining weight:

• Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.

• Dried fruit: Raisins, dates, prunes and others.

• High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.

• Fats and Oils: Extra virgin olive oil and avocado oil.

• Grains: Whole grains like oats and brown rice.

• Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.

• Tubers: Potatoes, sweet potatoes and yams.

• Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feael full.

It may be a good idea not to eat a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods.

Eating whole fruit is fine, but try to emphasize fruit that doesn't require too much chewing, such as bananas.

BOTTOM LINE:You can add sauces, spices and condiments to your foods to make it easier to eat more of them. Base your diet on energy-dense foods as much as possible.

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