Today, although there are complaints about overweight and diet formulas in parallel, there are people who want to gain weight considerably. Nutrition and Dietetic Specialist gives important information to those who want to gain weight, according to them gaining weight is much more difficult than losing weight so we came up with a diet chart for weight gain which is attached below. Firstly, this process requires patience. People who want to gain weight are not enough to gain weight, and they also need to believe it.
Diet specialists state that if the total energy received by the diet is less than the energy consumed or if the food intake is not used by the body, it will be weak. According to nutrionist, one of the other reasons for being weak includes digestive system disorders, hormonal diseases such as hyperthyroidism that run metabolism fast, intestinal parasites and absorption disorders, fear of gaining weight, psychological disorders and related appetite cessation, eating disorder, medications and their effects, those who do too much physical activity, weakening diseases such as cancer, tuberculosis, chronic diarrhea, and causes such as irregular eating and long hunger.
If necessary analyzes are made and there is no valid underlying disease and condition, a target of 2 kilos per month can be set with follow-up and communication under the control of a dietician. The aim is to create the necessary tissues in the body. Weight is taken in such a way as to increase fat and lean tissue (muscle tissue, body water, and bone tissue). The goal should be to increase muscle tissue more.
They also listed the ways to gain healthy weight as follows: Breakfast, which is the most important meal of the day, must be made and it is very important to make it early in the morning. Those who want to gain weight should definitely not skip meals. Without regular nutrition and quality nutrition, weight gain will not occur.
It is necessary to pay attention to protein and carbohydrate intake to increase muscle tissue. It is essential to include both a carbohydrate food and a fatty and protein food in each meal.
In meals, foods with high-calorie value and protein value should be preferred , you can find things in detail in the diet chart for weight gain. Foods such as nuts, almonds, nuts, toast, milk, cake, fresh and dried fruits, and buttermilk should be taken.
Drinks took with food cause rapid saturation. Even water consumption should be left 45 minutes after eating.
Spices and some sauces flavor the dishes with tomato paste. People who do not have hypertension can easily use it while cooking.
Grain fruit compotes can be consumed in some meals instead of salads.
Desserts should be consumed in a reasonable amount, which will not reduce appetite. Too much dessert consumption leads to decreased intake of main meals and a loss of appetite.
Very intense exercise should not be done. Instead, a 30-minute mild walk 1 hour before eating opens the appetite and increases your calorie intake.
The nutritional value should be increased while cooking. For example, pasta can be cheese, ground meat. Cakes and pastries can be made with hazelnuts. Minced meat, wheat, rice, potato, noodles can be added to soups.
Best Healthy Foods to Gain Weight Fast
For some people, gaining weight or adding muscle can be just as difficult as losing weight for others.
However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.
Here are the best foods to help you gain weight or add muscle, the healthy way.
Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs, and very little fat.
It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.
When you’re on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals.
Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats.
However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron.
Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.
Nuts and Nut Butters
Nuts and nut butter are a perfect choice if you’re looking to gain weight.
Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats.
Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
Nut butter can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.
However, make sure you pick 100% nut butter with no added sugar or extra oils.
Potatoes and Starches
Potatoes and other starchy foods are a very easy and cost-effective way to add extra calories.
Try to choose one of these healthy sources of starchy carbs:
Not only do potatoes and other starches add carbs and calories to help you gain weight — but they also increase your muscle glycogen stores.
Glycogen is the predominant fuel source for most sports and activities.
Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria.
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Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.
Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training.
Some people think whey protein is unhealthy or unnatural, but this isn’t the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk.
It may be even more important if you’re also training since your daily protein requirements increase.
Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth. You can use it before or after your workout and at any other point during the day.The use of the suppliments is also mentioned in the diet chart for weight gain.
Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients. You can get many different types of dried fruit. However, they have a very high sugar content and are not ideal for weight loss diets. On the other hand, this makes them great for gaining weight, especially since they’re convenient to eat and taste great.
While many people think fruits lose most of their nutrients when dried, this isn’t the case. Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact.
Try combining some dried fruit with a protein source, such as cuts of meat or a whey protein shake. They also mix well with nuts and natural yogurt, providing a blend of healthy fats, protein, and other key nutrients.
Whole-grain bread is another good carb source to help you gain weight. You can make some very simple, high-calorie, and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese.
When purchasing bread, aim for natural whole-grain and seeded bread. Healthy versions, such as Ezekiel bread, are available in most grocery stores.
High-quality dark chocolate provides a ton of antioxidants and health benefits.
Most people recommend getting dark chocolate with a cocoa content of at least 70%.
Like other high-fat foods, dark chocolate has a very high-calorie density, meaning it’s very easy to get many calories from it.
Each 100-gram (3.5-ounce) bar has around 600 calories and is packed with micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants.
Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.
It’s 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 don’t have an intolerance to eggs, there is no need to limit your egg consumption — you can easily eat three eggs per day if you want. In fact, many athletes or bodybuilders will eat six or more daily.The diet of eggs is also mentioned in the diet chart for weight gain.
Full-fat yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs, and fat.
There are numerous snacks and healthy weight-gain recipes based on yogurt. Here are a few:
Yogurt and fruit: Combine 1–2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola, or coconut flakes.
Chocolate peanut butter pudding: Mix 1–2 cups of yogurt with 100% cocoa powder, peanut or any nut butter, and a sweetener such as stevia. You can also add a scoop of whey for more protein.
Yogurt parfait: Combine 1–2 cups of yogurt with granola and mixed berries in layers to create a tasty and well-balanced breakfast or healthy snack.
Smoothies: Yogurt is an excellent addition to virtually any smoothie to increase the protein content and give it a more creamy, milkshake-like thickness.
Healthy fats and oils are some of the most calorie-dense foods on the planet. Simply adding a tablespoon (15 ml) of oil to sauces, salads and cooking can quickly add 135 calories. Healthy oils include extra virgin olive oil, avocado oil, and coconut oil.
Some of the healthier cereal bars on the market can be a great snack when you’re on the go. They are also a good choice before or after a training session since they tend to contain a mix of slow- and fast-digesting carbs. As with cereals, try to stick to bars made from healthy whole grains. You can also find bars that contain other healthy ingredients, such as dried fruits, nuts, or seeds. As a snack or meal on the go, try combining a cereal bar with other protein sources, such as natural yogurt, boiled eggs, cold cuts of meat, or a protein shake.
|Meals||Time||What to have|
|Early Morning||7 a.m. – 8 a.m.|
|Breakfast||8 a.m. – 9 a.m.|
|After Breakfast||11 a.m. – 12 p.m.|
|Lunch||1:30 p.m. – 2:30 p.m.|
|Evening snack||5:30 p.m. – 6:30 p.m.|
|Dinner||8:30 p.m. – 9:30 p.m.|
|Before bed||10:30 p.m. – 11 p.m.|