How to gain weight


    How to gain weight

  • 1 Eat 300-500 extra calories

    In order to gain weight, your calorie intake must be higher than the calories your body burns during the day. 300-500 calories is the ideal amount of extra calories, whereas 700-1000 calories is for gaining weight fast. 

  • 2 Increase your protein intake

    Protein is what forms muscles. Having a diet with sufficient protein will help you gain muscle weight. Your protein intake should be 0.7-1 grams per pound of body weight (1.5-2.2 grams per kilogram). Foods high in protein include fish, eggs, nuts, legumes, meats and dairy products. 

  • 3 Include carbs and fats in your meals

    Eating high-carb and high-fat foods, in addition to sufficient protein every meal will help you gain weight. 

  • 4 Eat at least 3 times a day

    Eating at least 3 meals a day is essential for gaining weight. Having 2 snacks in between is also beneficial. 

  • 5 Eat energy-dense foods

    Some energy-dense food ideal for gaining weight are: Nuts (almonds, macadamia nuts, walnuts, peanuts, etc.), dried fruit, high-fat dairy (whole milk, cheese, cream), fats and oils (extra virgin olive oil, avocado oil), grains, meat, dark chocolate, peanut butter. 

  • 6 Add sauces and spices to your food

    Adding sauces and spices to your food will make it easier for you to eat more of them since you can become full after a few bites. 

  • 7 Lift heavy weights

    Lift weights to ensure that the extra calorie intake will help increase your muscle mass and not your fats. Lift 2-4 times per week, and increase the weights and volume gradually. See also: Why is weight lifting good for you

  • 8 Don't drink water before your meals

    Drinking water before eating will make you full and you won't be able to eat the necessary amount of food required for gaining weight. 

  • 9 Get enough sleep

    Getting enough sleep is necessary for muscle growth. Eating right before bed can also help in weight gain. 

  • 10 Weight gainer shakes

    You can try weight gainer shakes if you're having trouble gaining weight the conventional way. They are very high in carbs, protein and calories. 

  • 11 Use big plates

    Using big plates will unconsciously make you eat more, whereas using smaller plates is associated with weight loss. 

  • 12 Eat at restaurants

    Most restaurants have meals higher in calories than the meals you cook at home. Go out for a meal whenever you can, but avoid junk food and processed meat, as they lead to belly fat and an unhealthy increase in insulin levels.