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Jan 11, 2023 · It is best to see your health care provider if you lost weight unexpectedly. Your provider or a dietitian can help you gain weight in a healthy way. Together, you can create a plan based on your needs. In general, your plan may include: Eating more frequently. Slowly begin to eat 5 to 6 smaller meals during the day.
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Dec 20, 2023 · If you’re looking to gain weight, working with a nutritionist or RD is a great way to do so. A dietitian can create an individualized plan that covers how many calories you need, the best foods to eat, and more to help you gain weight.
May 14, 2023 · Dietitians can educate you about proper nutrition and introduce you to foods that can aid in your weight gain journey. They’ll teach you how to balance the macronutrients in your diet, including carbohydrates, fats, and protein, for optimal weight gain results.
- Overview
- 1. Homemade protein smoothies
- 2. Dairy milk
- 3. Rice
- 4. Nuts and nut butter
- 5. Red meats
- 6. Potatoes and complex carbohydrates
- 7. Salmon and oily fish
- 8. Protein supplements
- 9. Dried fruit
The best foods for weight gain usually contain plant and animal protein, fats and oils, complex carbohydrates, and dairy products made with whole milk. What you should eat, however, depends on your specific weight and health goals.
For some people, gaining weight or adding muscle can feel as difficult as losing weight is for others.
For weight gain, you need to try to take in more calories than you burn throughout the day by eating many frequent, smaller meals.
Adding certain foods to your diet can provide extra calories and nutrients, like protein, to make weight gain efforts both safe and effective.
Homemade protein smoothies can be a highly nutritious and effective way to gain weight.
Making your own smoothies gives you full control over the ingredients and can help you boost calories.
Here are a few tasty variations you can try. You can combine each with 2 cups or 470 milliliters (mL) of dairy milk or soy milk if you have lactose intolerance. Both have more nutrients and calories than other milk alternatives.
•Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.
•Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, whole milk Greek yogurt, and 1 scoop of vanilla whey protein.
•Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.
Dairy milk has been used as a weight gainer or muscle builder for decades (1).
It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals (2).
If you’re trying to build muscle, milk is an excellent protein source that provides both casein and whey proteins. A 2018 review of research has shown cow’s milk can help you add muscle when combined with weightlifting (3).
Additionally, studies have found that milk, or whey and casein protein combined, can lead to greater mass gain than other protein sources (4).
Try drinking 1 cup of whole milk (237 mL) as a snack, with a meal, or before and after a workout if you’re training for a quick 149 calories and 8 grams (g) of protein per serving (2).
Summary
Rice is a convenient, low cost carb source that can be part of a weight gain eating plan. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat (5).
Rice is also fairly calorie-dense, meaning you can obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you don’t feel that hungry or get full quickly.
When you’re on the go or in a rush, you can add 2-minute packs of microwavable rice to other protein sources.
Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and fats for varied meals throughout the week. Rice can be a staple food for supporting frequent, smaller meals throughout the day.
The easiest way to add taste, calories, and a protein boost is to stir some of these ingredients into cooked rice:
•butter and Parmesan cheese
Nuts and nut butter can support an eating plan focused on weight gain.
Just one small handful of raw almonds (1/4 cup or about 32 g) contains 170 calories, 6 g of protein, and 15 g of fats (6).
Since nuts are calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
You can add nut butter to a variety of snacks or dishes, such as smoothies, yogurts, and crackers, to turn them into a high calorie snack in no time.
For a quick pick-me-up, try this peanut butter banana smoothie, with only three ingredients (270 calories, using whole milk). If you have a peanut or other nut allergy, substitute another well-tolerated, safe nut or seed butter.
However, make sure you pick 100% nut butter with no added sugar or extra oils. Or better yet, make your own from this homemade almond butter recipe. It’s easy to make and easy on your wallet, too.
Red meats, including beef or pork, are probably one of the most effective muscle-building foods available.
For example, 3 oz (85 g) of steak contains 228 calories, 24 g of protein, and around 2.5 g of leucine (7).
Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue (8).
In addition to this, red meats are a natural source of dietary creatine, which is a critical compound for supporting overall muscle growth, size, strength, and health (9).
While lean cuts, like pork tenderloin, can be a nutrient-dense and protein-rich part of a balanced eating plan, consider choosing fattier cuts, which provide more calories than leaner meats to help you take in extra calories.
One 2022 research review found that eating meat, specifically red meat, plays a major role in improving muscle mass when paired with strength training and can prevent muscle loss linked with aging (10).
Potatoes and other complex carbohydrates are a cost-effective way to add extra calories.
Complex carbohydrates can lead to a steady release of energy. They also provide other nutrients and food groups, such as potassium, fiber, vegetables, or whole grains.
Try to choose one of these sources of complex carbs:
•quinoa
•oats
•corn
Like red meat, salmon and oily fish are excellent sources of protein and important fats, including omega-3 fatty acids.
Omega-3 fatty acids offer numerous benefits and may be linked to less likelihood of several diseases, such as heart disease (13).
Just one fillet of deboned wild Atlantic salmon (3 oz or 85 g serving) provides around 155 calories, 7 g of fats, and 22 g of high quality protein that may help you build muscle or gain weight (14).
You can prepare salmon in a variety of ways: steamed, sautéed, smoked, grilled, baked, or poached. You could also try smoked salmon or even eat raw salmon in sushi and sashimi. Fresh or frozen salmon often has a slightly higher price tag, but canned salmon is a quick and inexpensive option.
Consider these convenient, tasty ways of adding salmon to your diet:
•Tuna salad: Try giving your usual “tuna” salad a new spin by using canned salmon instead, and add olive oil or mayonnaise for extra calories.
Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There are many types of protein supplements available, including:
•whey
•soy
•egg
•pea
Whey protein supplements and mass gainers (supplements that might help you gain muscle mass) can be effective strategies to gain weight, especially when combined with strength training.
Dried fruit provides calories, antioxidants, and micronutrients (18).
You can get many different types of dried fruit, and they all have naturally high sugar content. Since they’re convenient to eat and taste great, they can be combined with a protein source, such as cuts of meat, cheese, or a whey protein shake.
They also mix well with nuts and whole plain Greek yogurt, providing a blend of fats, protein, and other key nutrients.
Dried fruit contains lots of fiber and most of its vitamins and minerals remain intact when dried (19).
Dates are nutritious, full of fiber, and high in antioxidants. They’re also versatile and simple to prepare as a high calorie snack. Just two Medjool dates provide about 130 calories (20).
Try filling dates with nut butter, cream cheese, or cooked grains like rice or quinoa. Add one or two dates to smoothies, sauces, and dressings for a touch of sweetness.
- Rudy Mawer, Msc, CISSN
Jul 28, 2023 · A common belief is that gaining weight is unhealthy because societal norms promote weight loss, but never weight gain. However, there are healthy ways to gain weight, and this article will teach you how. If you’re in a rush, click here to jump to our 35 best foods to gain weight comprehensive list!
May 9, 2024 · Making dietary changes may help you gain weight healthily, such as increasing your intake of protein, carbohydrates, and healthy fats. You can also try consuming nuts, dried fruit, and shakes....
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Feb 15, 2024 · As a Registered Dietitian, I help clients stop weight loss and promote healthy weight gain. A weight gain diet is not a new diet trend or an exact way of eating. Rather, a weight gain diet focuses on a way or strategy of eating. It focuses on eating to increase overall calories. This in turn increases weight safely, effectively, and sustainably.
