Do you need a diet to gain weight healthily? Have you tried everything and nothing works? Here you have the diet to gain weight that has worked for our athletes. Take a look and maybe it will help you too! The most suitable foods for weight gain tend to contain plant and animal proteins, fats and oils, complex carbohydrates, and whole milk dairy products. However, remember that the diet that we propose is indicative . What you should eat depends on your weight and your health goals.
Gaining weight or muscle can seem as difficult for some people as losing weight is for others. We all have a different metabolism and constitution. Some people gain weight almost without realizing it and have to fight calories; Other people don't get fat even if they spend all day eating. One thing is always true: if you want to gain weight, you should aim to consume more calories than you burn throughout the day . You can achieve this by eating more frequently and in smaller portions. By adding certain foods to your diet, you can get more calories and nutrients, such as protein, to make your weight-gain efforts safe and effective.
Diet to gain weight and muscle mass PDF
To gain weight or gain weight, you can opt for processed food, sweets, high-calorie foods, and fried foods. This can add a large number of calories to your daily diet. However, this menu to gain weight will not be healthy. We bet on caloric foods, but that provide you with nutrients and micronutrients. A healthy diet to gain weight that manages to strengthen your muscles and bones and improve your mood. Learn how to gain weight in a healthy way with the following menu.
Breakfast
Large bowl with whole milk and muesli (cereals with oats, raisins, nuts, coconut...). A large slice of bread with cereal, a tablespoon of oil and several slices of turkey.
Mid-morning meal
Prepare a cake with the following ingredients. Fill a large bowl with oats, 2 whole eggs, and 2 tablespoons of honey. Mix everything with a spoon to form a paste. Use a little oil and fry the cake in the pan.
Lunch to get fat
You have to cook a serving of pasta (a bowl). Accompany the pasta with a good portion of protein. This can be soft meat, white meat, fish or shellfish. Use a little olive oil to prepare food.
Ideally, eat red meat twice a week (pork steaks, chops...) and white meat, fish or seafood five days a week. White meat is chicken and turkey.
At each lunch, accompany the pasta and meat with a whole potato (which you can prepare cooked or grilled). Do you want more calories? Add a couple of slices of cheese to the pasta. Use the sauce of your choice to flavor food (ketchup, barbecue sauce, mayonnaise...).
Also, a large slice of bread with cereal.
Also eat a bowl of mixed cooked vegetables or salad. For dessert, have a piece of fruit (preferably a banana).
Snack
At snack time, fill another large bowl with muesli and whole milk. Accompany this with a good handful of nuts, such as toasted hazelnuts, walnuts, pistachios or almonds.
Dinner to gain weight and get fat
For dinner, cook a bowl of rice. You can put a sauce of your choice (like tomato).
Prepare a sandwich with ham, chorizo, sausages or tuna with tomato (you choose the content).
Prepare a varied salad to accompany dinner.
Eat a piece of fruit of your choice.
Follow this diet to gain 5 kilos and gain weight over time. Try this diet to gain weight up to 80 kilos with caloric but healthy foods. If after trying the menu for two months you still have problems increasing your body weight, add one of the following shakes to gain weight that we propose.
How to prepare protein shakes to gain weight
The ease of gaining weight depends a lot on a person's metabolism, physical constitution and activity level. Sometimes very thin people need an extra boost to gain the weight they want. Therefore, you can complement your menu to gain weight with some homemade shakes to gain weight in a week . They are cheap smoothies and easy to make!
Protein shake to gain weight
You will need the following ingredients:
- 1 glass of whole milk
- 1 banana
- 2 triangular little cheeses
- 1 yogurt of the flavor you want
- 2 tablespoons of honey
Chop the banana and add it along with the other ingredients in a blender bowl. Shake everything very well to make the drink.
If you are having trouble gaining weight, in addition to dieting to gain weight , take this shake every day . Do you see that a month has passed and you still have a hard time gaining weight? So, make and drink two shakes like this. In the end, you will notice all these calories.
Chocolate, banana and peanut smoothie to gain weight
Ingredients:
- 1 banana
- 1 scoop of chocolate whey protein
- 1 tablespoon of peanut butter
- 2 cups of milk
Whip it all up and you have a delicious high protein chocolate shake.
Vanilla smoothie with berries
Ingredients:
- 1 cup of mixed berries
- a little ice
- 1 cup of high-protein Greek yogurt made with whole milk
- 1 scoop of vanilla whey protein
- 2 cups of milk
This is another rich, high-calorie homemade protein shake.
Green smoothie
Ingredients:
- 1 cup of spinach
- 1 avocado
- 1 banana
- 1 cup of pineapple
- 1 scoop of dream protein (vanilla or plain)
- 2 cups of milk
Make these protein shakes to gain weight and check your results after two months. All these shakes contribute about 500 more calories to your diet.
Diet to gain weight PDF
• Note : Download this diet to gain weight in PDF . Check the menu on your mobile whenever you want so you don't forget the food you need.
Gain weight the healthy way
Although the diet we have designed is healthy, we must remind you that the healthiest way to gain weight is to increase muscle. If you're on a high-calorie diet but don't exercise, most of your weight gain will be fat. This is not the healthiest thing to do. We recommend that you accompany your diet to gain muscle with a good exercise program, of at least three days a week, that allows you to increase muscle volume.
For some people, losing weight is necessary to stay healthy or achieve certain goals, but for others it is also important to gain muscle/weight. Weight gain can be part of gaining muscle or achieving a healthy weight based on BMI. Building new muscle means lifting weights and figuring out what works best for your body.
Building muscle and gaining weight requires a positive energy balance , which means taking in more calories than you burn. To build a pound of muscle with plenty of protein to back it up, you need around 2,800 calories. It will take a lot of trial and error to see how much your body requires to build muscle without gaining too much fat or to achieve other goals.
Some studies suggest that consuming lean protein 15-20 minutes before exercise and one hour after exercise may enhance muscle growth. Remember, though, it's not just about protein, it's about eating enough to exceed your calorie intake and provide enough nutrition to help you build muscle without gaining a lot of fat and getting stronger.
Compound exercises are the best for weight gain
Any diet to gain weight and muscle mass should be complemented with compound and heavy exercises in the gym. Compound exercises are movements where more than one muscle group is used at the same time. When you use more than one muscle group in an exercise, you can allow yourself to add weight and lift heavy loads, and this is our goal when we first want to gain weight for size and strength .. Heavy compound exercises work well with low reps but very heavy loads. If you're used to doing 12-15 reps, you could try doing 6-8 reps with challenging weights. During this heavy lift, train each body part once a week, as the recovery part takes the longest, building muscle mass.
Here is a list of compound exercises that will make your weight gain diet work.
• Squat : This is the most important exercise you'll probably do for gaining mass, as it doesn't require a lot of movement and allows you to carry a lot of weight.
• Deadlift : Here it is important to remember the correct technique. If you're new to the deadlift, practice with the bar first, and make sure you're lifting the load with your glutes and hamstrings, not your upper body directly. To learn the technique, you can also start by using a foam roller to improve your torso position by lowering yourself down with your arms extended.
• Barbell Hip-Thrust : This is your favorite exercise to increase the muscle mass of the buttocks. The glutes and hamstrings are two of the hardest muscles to develop, but you can put a lot of weight on these strong muscles by lifting a barbell with your hips. Remember to keep your legs not too hip-width apart and your feet not too far apart.
• Bench press : Lying on a bench, you have to push a bar with discs up with the strength of your chest and arms. This is the main pushing exercise for gaining size and core strength.
• Military Press : This is a somewhat more technical and complicated movement than the previous exercise. This is the second most important pushing movement for building size and core strength. Primarily, it strengthens the shoulders, upper chest, and triceps. You have to carry a bar on your shoulders while standing and push it up with your arms to bring it over your head. The exercise requires great control, stability and a perfect command of the technique.
• Barbell Row : This pulling movement involves pulling a barbell through your arms to bring it up to your abdomen. It is a builder of muscle mass in the back.
• Pull-ups and dips : These are the two best bodyweight exercises for developing your back, chest, and arms. You require a pull-up bar and a pair of parallel bars to do dips.
These are the most basic bodybuilding exercises that should not be missing from any weight training program. However, there are also isolation exercises , more analytical and that work more specific areas.
After a few weeks of weight lifting, we recommend doing intensity exercises. This time you will do more reps with less weight, like up to 12-15 reps, which will help with muscle hypertrophy. During these higher reps, you'll focus on isolation muscle exercises, then add a compound exercise at the end. This technique is called pre-exhaustion, where you fatigue one of the major muscles and end up with a compound exercise. This time, you will train more than one body part at a time. For example, on the first day you train the chest and back together, and then the biceps and pectorals together.
We hope this information is useful for your fitness journey of gaining weight. Always remember that everyone's exercise routine will be different, so remember to focus on you! Find out what your needs, capabilities and goals are. Once you know what to expect from your fitness style, it will be easier for you to create it.
Is a diet advisable to gain 5 kilos in a week?
No. Even if you are on a diet to gain weight and muscle mass , the ideal is to gain 1 kilogram of weight per month . Be patient during your weight gain. If you gain 10 pounds in a week, most of the gain will be fat. That is not what we want. We seek to gain weight in a healthy way. The slower the weight gain, the more muscle mass you will gain.
Diets to gain 10 kilos should last at least 10 months (to gain 1 kg of weight per month). The diet and shake that we have explained will help you achieve this goal. Don't be in a hurry!
Foods that work in a diet to gain weight healthily
Do you want to create your own diet to gain weight ? If you want to add variety to your meals, you can try the following list of foods to gain weight . You may be thinking of going to a nutritionist to gain weight, which may be fine. However, before you can try to make your own menus. The foods on the list are recommended in a diet to gain weight for women and also for men . Learn how to gain body weight in a healthy way.
High protein foods to gain weight
• Red meat : This includes beef or pork. Red meat is probably one of the most effective muscle-building foods available. For example, a 3 oz (85 g) steak contains 228 calories, 24 g of protein, and about 2.5 g of leucine. This is a key amino acid that your body needs to stimulate muscle protein synthesis and add new muscle tissue.
Also, let's not forget that red meat is a natural dietary source of creatine, an essential compound for supporting overall muscle growth, size, strength, and health. While lean cuts, such as pork loin, can be a nutritious, protein-rich part of a balanced meal plan, consider choosing fattier cuts that contain more calories than lean meats to soak up the extra calories. Adding more fat will be better on a young man's weight gain diet .
In a 2022 review of a study, eating meat, especially red meat, was found to be important for improving muscle mass when combined with strength training and may prevent age-related loss of muscle mass. The same review also highlighted an association between eating large amounts of red meat and colon cancer. The authors note that current recommendations are to eat no more than 50 grams of red meat per day.
Eat brisket, a fattier red meat dish that you can prepare during the day for a nutritious dinner later. It contains about 300 calories per 3 oz (85 g) serving.
Red meat is an excellent source of protein that can help build muscle when combined with resistance training and a diet to gain weight . Contains leucine, an amino acid that helps stimulate muscle protein synthesis. Fattier cuts of meat contain extra calories.
• Salmon and oily fish in general : Like red meat, salmon and oily fish are excellent sources of protein and essential fats such as omega-3 fatty acids. These have many benefits and may be associated with a lower risk of various diseases, including heart disease. A boneless Atlantic salmon fillet (an 85 g or 3 oz serving) contains about 155 calories, 7 g of fat, and 22 g of high-quality protein, which can help you build muscle or gain weight in your diet.
Salmon can be prepared in many different ways: steamed, braised, sautéed, smoked, grilled, baked, or fried. You can try smoked salmon or even eat raw salmon as sushi and sashimi. Fresh or frozen salmon is usually a bit more expensive, but canned salmon is a quick and inexpensive alternative.
Consider several practical and tasty ways to add salmon to your diet to get fat fast :
- Tuna Salad : Try remaking a simple tuna salad with canned salmon and add olive oil or mayonnaise for extra calories.
- Cobb Salad : Make a Cobb Salad by replacing the traditional chicken with canned salmon. Then add bacon, boiled egg, avocado, lettuce and tomato.
- Smoked Salmon : Spread cream cheese on whole wheat bread or crackers. Add smoked salmon and top with cucumber, tomato slices, or capers.
- Salmon Salad : Prepare a salmon salad with green leafy vegetables, asparagus and mayonnaise, whole milk Greek yogurt or sour cream.
Salmon and other fatty fish are excellent sources of highly beneficial omega-3 fats. They also provide high-quality protein that can help you gain muscle weight.
• Whole Eggs : Eggs are one of the healthiest muscle-building foods in the world. Eggs offer a convenient, affordable, and tasty combination of high-quality protein and fat. Each large raw egg, which weighs about 2 ounces in the shell (50 g), contains about 74 calories. It is also very important to eat the whole egg . In fact, almost all of the beneficial nutrients in eggs are found in the yolk.
As long as you are not intolerant or allergic to eggs, you should know that most healthy people do not need to limit their egg intake; you can easily eat three eggs a day if you want. Eggs are versatile and can be prepared in many different ways, including boiling, frying, grilling, baking, and roasting.
With what meals can I use eggs in a fattening diet ?:
- Salads
- Casseroles
- Sandwiches
- Fried egg muffins
- Bread substitutes
- Desserts such as custard and crème brûlée (in moderation)
The tortilla is a favorite food for any time of the day. You can add meat, vegetables and cheese, and top with sour cream and avocado to get the nutrients and calories to meet your daily goals. You can make breakfast, lunch or dinner with eggs! Chicken eggs are one of the best foods to build muscle and can be part of a healthy diet to gain weight. Most healthy people can eat unlimited eggs per day. Whole eggs are packed with nutrients!
• Protein supplements for weight gain : Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There is a wide range of protein supplements available. Supplements may be made with the following ingredients:
- Whey protein
- Soy
- Egg
- Pea
Whey protein supplements and mass gainers (supplements that can help you gain muscle mass) can be effective weight gain strategies, especially when combined with strength training. Studies from 2022 revealed that people who combined resistance training with a supplement to cover 1.6 g of protein per kg of body weight per day improved lean body mass and body strength.
Whey protein is often made from dairy and can help improve markers of athletic performance and recovery. Protein supplementation may be even more important if you are also lifting weights, as your daily protein needs increase. Whey protein, along with other plant-based protein isolates like soy, contains all the essential amino acids needed for muscle growth.
You can take a protein supplement before or after training and at any time of the day. The easiest way to add protein powder and extra calories to your meal plan is to have a protein shake , especially for breakfast. Throughout the rest of the day, you can add nutritious meals and snacks to ensure you get the most out of your day.
Grab a whey protein shake and start your day with a hearty breakfast. For even more protein and calories, add peanut butter, almond butter, flaxseed, or chia seeds.
You can boost protein by adding unflavored whey protein to dishes like soups, mashed potatoes, and oatmeal. There are also ready-to-drink protein drinks, which use easily soluble and digestible protein isolates.
Protein supplements are a simple and inexpensive addition to a weight gain diet plan to increase daily protein intake. Combine protein supplements with fat in shakes or smoothies to increase protein and calories.
Foods rich in carbohydrates to gain weight
• Rice : This food is a convenient and inexpensive source of carbohydrates that can be part of a meal plan for weight gain. Just 1 cup of 158g of cooked white rice contains 204 calories, 44g of carbohydrates and very little fat. Rice is quite high in calories, which means you get a lot of carbs and calories with one serving. This will help you eat more, especially if you are not very hungry or if you eat quickly.
When you're on the go or in a rush, you can add 2-minute microwave rice packets to other protein sources. Another popular way to consume it is to prepare a large pot of rice, refrigerate it, or freeze the contents in individual servings. Then you can combine the rice with different proteins and fats to make varied meals throughout the week. Rice can be the main dish in smaller, more frequent meals throughout the day.
The easiest way to add flavor, calories, and protein is to mix some of the following ingredients into the cooked rice:
- Butter and Parmesan cheese
- Broccoli and cheese
- Scrambled eggs
- Toasted sesame seeds, peanuts or cashews
Other sauces that you can add to rice are curry, pesto, and alfredo .
A serving of rice can easily become a complete meal. Try the chicken kale rice for a balanced lunch at 400 calories per serving. Rice is a source of calories and carbohydrates that can be part of many smaller, frequent meals throughout the day. Make rice one of your main ingredients in your diet to gain weight .
• Potatoes and other complex carbohydrates : Potatoes and other complex carbohydrates are a cost-effective way to get calories. Complex carbohydrates can cause a constant release of energy. They also provide other nutrients and food groups such as potassium, fiber, vegetables or whole grains.
Try to choose one of the following complex carbohydrate sources: quinoa, oats, corn, buckwheat, potatoes and sweet potatoes, zucchini, winter root vegetables, beans, and legumes .
Potatoes and other complex carbohydrates not only add calories, but also increase the storage of complex sugar compounds called glycogen in the muscles. Glycogen is the main fuel source for most sports and activities. Many of these carbohydrate sources also provide resistant starch that can help feed gut bacteria.
You can have sweet potato and quinoa for lunch. For example, some quinoa and a bowl of roasted sweet potato (336 calories per serving).
Other ways to increase calories from complex carbohydrates include the following:
- Add sour cream to the potatoes.
- Put grated cheese in the quinoa or in the mashed potatoes.
- Add a fat, such as olive oil or avocado oil, to the stir-fried vegetables.
- Add hummus to whole wheat bread, cookies or baked potatoes.
- Use cow's milk or soy milk instead of water for oatmeal or other hot cereals.
Complex carbohydrates can increase essential nutrients and calories. They also improve muscle glycogen stores.
• Whole wheat bread : Bread is another source of carbohydrates that fits into a plan or diet to gain weight and gain muscle mass . You can prepare balanced, high-calorie meals by combining bread with protein sources such as eggs, meat, and cheese. When shopping for bread, opt for natural whole grain and seed breads.
Sandwiches are one of the easiest, most versatile, and most convenient meals you can make to increase your daily calorie intake. Increase the calories by adding nut butter or avocado. You can make so many sandwich recipes! Make them with cheese, avocado cream, anchovies, ham... You could even try a whole wheat sandwich. The live good bacteria in sourdough bread may offer additional health benefits, but more human studies are needed to confirm such effects.
Whole wheat bread can be an effective food in a weight gain diet, especially when combined with a good source of protein or fat spreads.
• Grains : These weight gain foods can be an excellent source of carbohydrates, calories, and nutrients. For example, oatmeal with whole milk can be a good source of carbohydrates for your weight gain diet . You get about 150 calories from 1 cup (237 ml) of cooked oats (or 1/2 cup of dry oats), plus the calories from any added whole milk or supplements.
If you need extra calories, consider adding the following foods to your hot oatmeal, overnight oats, or whole milk Greek yogurt:
- Walnuts
- Walnut butters
- Dried fruit
- Chia seeds
- Flax seeds
- Fresh berries
- Homemade muesli
- Maple syrup
- Honey
Prepared and ready-to-eat cereals can also be important additions to a healthy, balanced diet for weight gain . Numerous studies have concluded that people who eat ready-to-eat cereals also benefit from increased intake of essential nutrients, reduced risk of high blood pressure, and an advantageous effect on type 2 diabetes.
Try the following options when buying cereals for your weight gain diet:
- Oatmeal
- Muesli
- Multigrain cereals
- Wheat or oat bran
- Granola
Try to choose products rich in fiber when possible. Granola is a high-calorie mixture of grains, dried fruit, and nuts. This meal contains protein, fiber and trace elements. Just a half cup of granola can provide you with 200 to 300 calories. Eating grains can be a good way to add beneficial calories and nutrients to your diet to gain weight . You can also try high-calorie nut spreads, sweeteners, or whole nuts and seeds.
• Cereal Bars : Some of the healthiest cereal bars on the market can be a great snack when you're on the go and need calories. Most cereal bars contain an average of 150 to 200 calories. The edible bars are also a good option before or after exercise, since they usually contain slow and fast digesting carbohydrates.
For a snack, try pairing granola bars with other protein sources, such as full-fat Greek yogurt, hard-boiled eggs, sliced meat, or protein shakes.
You can also try making your own edible protein bars. This is much easier than you think! Often, you only need a few ingredients, which might even be in your pantry right now.
However, if you are not skilled in the kitchen, you can find muesli bars to buy in the shop. Cereal bars provide an inexpensive, tasty, and nutritious source of calories for a portable snack.
Dairy foods to gain weight
• Whole Cow's Milk : Cow's milk has been used for decades as an aid to gain weight or gain muscle mass. This milk provides a balance of protein, carbohydrates, and fat, and is a good source of calcium and other vitamins and minerals. If you're trying to build muscle, milk is an excellent source of protein, providing casein and whey protein . According to a 2018 research review, cow's milk can help build muscle when combined with weight lifting.
Additionally, other studies have found that milk or combined whey and casein protein may lead to greater weight gain than other protein sources. So try drinking 1 glass of whole milk (237 ml) as a snack, with a meal, or before and after exercise if you're doing it quickly, for 149 calories and 8 grams of protein per serving. Drinking milk is a good way to add protein to your diet. Cow's milk contains casein and whey proteins, which are associated with muscle growth.
• Cheese : In your weekly menu to gain weight quickly , cheese cannot be missing, which has been a staple food for centuries. Cheese provides calories and fat. Just 1 ounce of cheddar cheese (28 g) contains 110 calories and 7 g of protein. An ounce of cheese is about the size of a pair of dice. Because cheese is delicious, it can be incorporated into most dishes to easily add extra calories.
There are countless varieties of cheese. Check them out to see which ones suit your taste. Be careful because many cheeses contain cholesterol and saturated fat. As with most high-calorie foods, all types of cheese are best eaten in moderation.
Macaroni and cheese is a great food that combines calories, carbohydrates, and protein. It can act as a blank canvas for other nutrient-dense supplements like broccoli or peas. If you want to add calories and protein, consider a small amount of bacon or another meat, like pulled pork.
Try cooking 1 cup (125 g) pasta with shredded cheddar cheese, which is 314 calories per serving. Cheese is the high-fat protein source you're looking for. Use it in your meals if you need more calories and flavor.
• Whole Milk Yogurts : Whole milk Greek yogurt is another convenient snack you can take anywhere. Greek yogurt is brighter and has a thicker texture. Therefore, it is perfect as a dip or as a tasty snack on its own. The nutritional profile of Greek yogurt contains a balanced mix of protein, carbohydrates, and fat. Each 1/2-cup (170 g) serving of plain, full-fat Greek yogurt packs 165 calories and 15 g of protein (and that's not counting the flavorful combinations and toppings you can add to it).
You can make high-calorie snacks with yogurt as a base. Here are some examples:
- Yogurt and fruit : Mix 1-2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola, dark chocolate, or coconut flakes.
- Chocolate Peanut Butter Pudding : Mix one or two cups of yogurt with 100% cocoa powder, peanut or nut butter and a sweetener such as stevia, honey or sugar. You can also add a tablespoon of buttermilk for additional protein.
- Yogurt Parfait : Combine a cup or two of yogurt with granola and layered mixed berries for a delicious and balanced breakfast or snack.
- Smoothies : Whole milk Greek yogurt is a great addition to almost any smoothie, as it increases the protein content and gives the smoothie a creamier texture (similar to a commercial milk shake).
Try fruit-flavored whole milk yogurt for even more calories. Whole milk Greek yogurt is another food that can help you add high-quality protein to your diet. It is excellent alone or as an ingredient in many dishes.
Fats and nuts to gain weight fast
• Nuts and Nut Butter : Nuts and peanut butter can support a weight gain eating plan. Just a small handful of raw almonds (1/4 cup or about 32g) contains 170 calories, 6g of protein and 15g of fat.
Because nuts are calorie-dense, just two handfuls a day at a meal or snack can quickly add hundreds of weight-gain calories. You can add nut butters to a variety of snacks or meals, such as smoothies, yogurt, and crackers, to turn them into an instant, calorie-dense snack. For a quick pick-me-up, try a banana-peanut butter shake with just three ingredients (270 calories for whole milk). If you are allergic to peanuts or other tree nuts, substitute another safe and well-tolerated nut or seed butter.
Of course, remember to choose a 100% peanut butter without added sugars or extra oils. Or better yet, make your own homemade almond butter. It's easy to do and will also save money.
Nuts and peanut butter are delicious, high-calorie foods. They're nutrient-dense, full of fat, and easy to add to a wide variety of snacks or recipes.
• Dried fruits : In your diet to gain weight healthily , you can include dried fruits, which contain calories, antioxidants and trace elements. You can buy a wide variety of dried fruits! All of which are naturally high in sugar. Because dried fruits are easy to eat and taste good, they can be combined with a protein source like a piece of meat, cheese, or a whey protein shake.
Dried fruit also mixes well with dried fruit and plain Greek yogurt to provide a mix of fats, protein, and other essential nutrients. Dried fruits are high in fiber. In addition, most of its vitamins and minerals remain intact during drying.
Dates, for example, are nutritious, high in fiber, and rich in antioxidants. They are also versatile and easy to prepare as a high calorie appetizer. Just two Medjool dates contain around 130 calories. For something tasty, try stuffing dates with peanut butter, cream cheese, or cooked grains like rice or quinoa. Add a date or two to smoothies, sauces, and dressings for a touch of sweetness.
Dried fruits provide calories, fiber and antioxidants. These are an easy way to increase nutrients and calories.
• Avocado : Avocados are full of beneficial fats. Unlike other whole fruits, avocados are quite high in calories. Just one large avocado contains about 365 calories , 30g of fat, and 17g of fiber. Avocados are also rich in vitamins, minerals, and several beneficial phytonutrients. Try adding avocados to dishes like omelettes or salads.
One of the most popular ways to enjoy avocado is on avocado toast . Simply mash an avocado and spread it on toast. It is easy! Add an egg for more nutrients and calories. You can also put some anchovies on top of the toast. A diet to gain weight can be delicious with foods like these!
Other tasty and versatile ways to enjoy an avocado include the following dishes:
- Guacamole
- Soups
- Rolls
- French fries
- Sushi
- As a garnish
- As a substitute for mayonnaise
- Grilled
- Fried
- Marinated
Avocados are full of essential fats and nutrients. They are versatile and can be added to many different meals or eaten on their own to increase your daily calorie intake.
• Dark Chocolate : A good, high-quality dark chocolate is rich in antioxidants and health benefits. Dark chocolate with at least 70% cocoa (the bean from which chocolate is made) can be good for your health. A 2023 study found that people with kidney disease who ate 40g of 70% dark chocolate three times a week for two months had lower inflammatory markers.
Like other high-fat foods , dark chocolate has a high caloric density, which means you get calories without having to eat a lot. Each 3.5 oz (100 g) bar, at 60-75% cocoa solids, contains around 600 calories and is packed with trace minerals and health-promoting compounds like fiber, magnesium and antioxidants.
Dark chocolate can be enjoyed in more ways than eating it in a weight gain bar :
- With the best cereals.
- Add it to a trail mix or muesli.
- Combine it with fruits.
- Dissolve it in hot milk.
- Dip it in peanut butter.
You can make chocolate desserts like energy bars, chocolate truffles, or chocolate peanut butter and avocado pudding. There are many different types and qualities of dark chocolate on the shelves. Make sure you choose a good quality product with at least 70% cocoa .
Dark chocolate is packed with antioxidants and other nutrients. Gaining weight can be a good part of a meal plan.
• Fats and oils : Fats and oils are one of the most caloric foods in the world to gain weight . Just adding a tablespoon (15 ml) of olive oil to dressings, salads, and cooking can quickly add up to 120 calories.
The important oils are the following:
- Unrefined olive oil
- Sunflower oil
- Walnut oil
- Avocado oil
- Coconut oil
A more modern way to consume fat is to have coffee with butter or olive oil for breakfast or as a high-calorie snack. You can also try blending a cup of brewed coffee with coconut oil and unsalted butter until it resembles a frothy latte. These are tricks for you to learn how to prepare your meals to gain weight .
Try to include fats and oils in your diet, especially if you are trying to maximize your daily caloric intake.
Do you already know how to eat to gain weight?
Each person's body is unique and reacts differently when trying to gain or build muscle. If you want to know which ways to gain weight meet your personal health goals, you can talk to your doctor or dietitian. We hope that our diets to gain weight for free have been useful to you (if you want to gain weight on your own).
The best foods for weight gain provide beneficial nutrients and calories at the same time. These foods usually consist of plant or animal proteins, fats and oils, complex carbohydrates, and whole milk dairy products. The nutritional plan that we have seen today is a diet to gain weight with accelerated metabolism, for women, adolescents and anyone who has difficulty gaining body weight ( diet to gain weight PDF ).
However, the foods that make up a diet plan for weight gain will depend on your personal preferences, your cultural diet, budget, and your specific weight and health goals. For this reason, we have given you a varied list of options that you can evaluate. Among the healthy foods to gain weight, there are foods to gain muscle mass without gaining weight.
If you are trying to gain weight successfully, you must constantly eat more calories than you burn. This is the key. Consider talking to your doctor or a registered dietitian before attempting to gain weight to ensure that the lifestyle changes you make are effective and safe.
As we already explained, lifting weights can help you use the extra calories to build muscle mass, instead of storing fat mass. Do not focus on dieting to gain a lot of weight , but on getting the nutrients to go to the desired area of the body (muscle tissue). Include the foods that we have seen today in your diet to gain weight . Choose the foods you love so you can meet your long-term goals.
