When you are trying to gain weight, you have probably heard of the most widespread tip of eating foods which are high on calories. But how do you know if a particular food is rich in calorie? More so, what are the foods that have higher density when it comes to protein, carbohydrates and fats? To answer the question of what to eat to gain weight, first we need to find out how many calories you need to take so you can have a plan of what foods to consume in accordance to your needed daily calorie intake. The most important thing in getting calories is to get them from high quality healthy foods. You should also know what foods can add muscle mass to your body and what will just give you fat. Watch out for foods which contain empty calories and sugars since they make you gain weight but in a fatty kind of way and not with the ideally toned muscles that you are dreaming of.
Proteins are the building blocks of the body and it is important in repairing body tissues. Therefor if you are wondering what to eat to gain weight, protein is the most essential factor and should take at least thirty grams of proteins in every meal. Foods that are rich in protein are eggs, beef, beans, salmon, tuna, chicken breast and cottage cheese.
Meanwhile, carbohydrates are also essential because it is the main source of energy in the body, second to which is protein. With the absence of carbohydrates, your body will be in catabolic state; this is the case where instead of gaining lean muscle mass, you will be losing it. Oatmeal, rice, pasta and potatoes are among the best sources of carbs.
When you are deciding what to eat to gain weight, another important source of calories aside from protein and carbohydrates is fats. These are not just any fats. Remember that fats vary from bad fats and healthy fats that make sure that your cell production runs smoothly and makes sure your joints remain healthy. Fish oil, olive oil and flaxseed oil are three of the best sources for healthy and essential oils.
To figure out and arrange these foods and nutrients into a daily meal schedule, you can seek help from a nutritionist to organize a healthy eating routine for you for the whole day or week or month where you can get the nutrients strategically separated into the different meals of the day. If you want to know how to gain weight fast, you can make your own gain weight diet but you need to study the components of each food to make sure that you are getting sufficient and equal supply of proteins, carbs and fats at a regular basis.
What to eat to gain weight – a simple plan
Here is an example of a weight gain diet you can make use of which entails of six meals in a day for a higher chance of putting in more weight. Each meal should be taken approximately three hours after another:
- Breakfast:
- A bowl of porridge
- Milk
- Handful of raisins
- Mid-Morning Snack:
- Protein Shake
- 1 banana
- Lunch:
- Grilled chicken breasts
- 1 cup of rice
- 1 slice wheat bread
- Mixed salad
- Afternoon Snack
- Protein Shake/Juice
- Apple
- 1 tablespoon flaxseed oil
- Dinner
- 160g spaghetti
- Half cup mixed veggies
- Low fat mayonnaise
- Half can tuna
- Evening Snack
- Protein Shake
- 1 tablespoon olive oil or flaxseed oil
- Orange or lemon
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This is a sample of a whole day’s gain weight diet plan which is sufficient of all the protein, carbs and fats that you will need in boosting your body’s muscle mass. So fret not about thinking what to eat to gain weight any longer. As you can see, there is a protein shake/juice included above. Protein shake/juice is weightlifting and weight gain supplement which is oozing with protein and calories and can help you recharge. Protein supplements are so full of protein that it can even replace a meal and improve athletic performance. Most weight lifters drink this in order to gain more protein without eating too much. Aside from protein, it is also equipped with amino acids, glutamine, creatine, meal-replacement ingredients and testosterone builders. It is usually advisable to men but not really on women since it fosters muscle growth.
Moving on to nutritional value, always look for nutrients-filled foods that has quality nutrients. Gaining weight is not as simple as just gaining weight. It is lean muscles that people want and not fats which were gained because of just eating whatever you like. Gaining weight requires much discipline just like in dropping weight. You need to watch what you eat and always opt for the foods with higher nutritional value than those which just seems protein dense but actually contains empty sugars and calories.
What to eat to gain weight should not be a problem any longer. Gaining weight can be easily done provided that you have a healthy meal plan and you always go by the right foods and do not just stack up on fat from whatever food you can lay your hands on. Aside from weight lifting, eating right is one of the biggest elements to gain weight the right and the healthy way.
Recommended reading:
how to gain weight fast for men
how to gain weight fast for women
