The best diets are those that allow us to eat the food we love without feeling guilty about what we’re putting in our bodies. And while there are many different types of diets out there, most of them revolve around cutting out certain categories of food, such as sweets or carbs. But while this type of dieting might work well for some people, others find themselves struggling to stick to a strict regimen.
If you’ve ever tried to lose weight and gained it back again, you know how difficult it can be to maintain a healthy weight. This is because the majority of diets rely on restricting specific food groups—and since most of us aren’t willing to give up our favorite foods entirely, we tend to go off track pretty quickly.
But what if there was another option? What if there was a diet that allowed you to enjoy the foods you love, while still losing weight? There actually is. A growing number of experts say that following a weight-gaining diet could help you achieve long-term success, even if you don’t want to lose weight.
A weight-gaining diet doesn’t mean giving up everything you love. Instead, it simply involves adding more calories than usual to your daily intake. So instead of eating just one cookie after dinner, you have two cookies. Or instead of drinking only water with lunch, you drink a tall glass of ice tea.
Weight Gaining Diet: Pros, Cons, and How It Works
The idea behind a weight-gaining plan is simple: Eat more calories than you burn each day. If you do so, you will gain weight. However, studies show that when you follow these plans over time, you may not end up gaining any weight at all.
The first step toward achieving a weight-gaining lifestyle is to make sure you’re getting enough calories. To figure out how much you need, use the calorie calculator below. Then, add 300–500 extra calories per day to account for exercise (if you’re active). Finally, subtract 500 from your total to determine how many calories you should consume each day.
When you start a weight-gaining program, you’ll likely notice that you feel hungrier than usual. That’s normal. It’s also why you shouldn’t skip meals during your weight-gain phase. You’ll be consuming more calories than you normally would, which means you’ll need to eat more frequently throughout the day.
To avoid overeating, try keeping a food journal. Write down everything you eat and drink every day. Doing so will keep you aware of exactly how many calories you’re consuming, which will help you stay within your target range.
When you’re ready to begin a weight-gaining phase, consider starting slowly. Start by increasing your daily caloric intake by 100–200 calories. For example, if you normally consume 1,800 calories per day, increase your intake to 2,000 calories per day.
You can then adjust your calorie intake based on your activity level. If you’re sedentary, you can cut your calories by 200–300 calories per day. If you’re moderately active, you can cut your intake by 400–600 calories per day. If your goal is to gain weight, you can cut your daily calories by as much as 1,000–1,500 calories per day.
Weight Gain Calorie Counting
If you find yourself consistently falling short of your calorie goals, consider upping your intake. The key here is consistency. Don’t change your habits too often or you might get discouraged before you’ve had a chance to see results.
As you continue to gain weight, you’ll eventually reach a point where you no longer need to count calories. At this stage, you’ll know whether or not you’re consuming enough calories to maintain your current weight.
Once you hit your desired body weight, you can stop counting calories altogether. This is because you won’t be burning off more calories than you’re taking in. However, if you decide to return to a calorie-counting regimen later, you’ll want to start small. Increase your intake by 50–100 calories per day until you reach your previous calorie goal.
In addition to following a weight-gaining diet, you’ll also need to work out regularly. Exercise helps you lose weight while boosting metabolism, which increases your ability to burn fat even when you aren’t working out.
There are several ways to incorporate physical activity into your life. Here are some ideas:
Walk whenever possible. Walking is one of the easiest exercises to do. Plus, it doesn’t require any special equipment. Just wear comfortable shoes and carry a water bottle with you.
Take the stairs instead of an elevator. When you walk up a flight of stairs, you burn about 10 times more calories than you would walking at the same speed on an elevator.
Walk around the block after dinner. Instead of sitting in front of the TV, take a brisk walk outside for 30 minutes.
Do jumping jacks. Jumping jacks are great for toning your arms, legs, back, shoulders, abs, and butt. Simply stand with your feet shoulder width apart and raise both knees toward your chest. Lower them again and repeat. You should complete 20 jumps during each set.
Do pushups. Pushups are another easy exercise that works almost all of your major muscle groups. Stand with your hands placed slightly wider than shoulder width apart. Bend your elbows and lower your upper body until your forearms touch the floor. Then straighten your arms and lift your body back up. Repeat.
There are many different reasons why someone might want to increase their body mass index (BMI). Some people want to look better in clothes while others just want to feel healthier. Regardless of what your goal is, there are specific foods out there that can help you achieve it.
In fact, there are several foods that actually encourage weight gain because they contain ingredients like protein, carbohydrates, and fat. These foods can provide energy and nutrients to your body without causing too much damage. Most importantly, they can help you build muscle tissue while helping you lose excess water weight.
To find the most effective foods for weight gain, we looked at studies published over the past few years that analyzed the effects of certain foods on weight loss and gained weight. In total, we found 181 foods that helped people gain weight while still maintaining good health.
Eggs are one of the best sources of high-quality protein. They also contain vitamin D, B vitamins, zinc, phosphorus, riboflavin, selenium, potassium, and lutein, a nutrient that helps protect against macular degeneration. A study published in the Journal of Nutrition showed that eating eggs daily increased participants’ lean body mass by 2.5 pounds over a 12-week period.
Salmon contains omega 3 fatty acids that promote cell growth and prevent inflammation. One study published in Nutrients found that men who ate salmon three times per week had less belly fat than those who didn’t eat fish. Omega 3 fats also improve brain function and reduce depression symptoms.
Yogurt has been shown to have positive effects on obesity. According to a study published in Obesity Research & Clinical Practice, overweight women who consumed yogurt twice a day lost nearly two inches from their waists over a six month period. The researchers believe this was due to the probiotics in yogurt, which help boost metabolism and suppress appetite.
4. Whole Grain Bread
Whole grain bread provides plenty of fiber, which keeps you full longer and makes you more satisfied. It’s also rich in antioxidants, which may help fight cancer and heart disease. A study published in Cancer Prevention Research found that people who ate whole grain bread were less likely to be obese than those who only ate white bread.
Nuts are an excellent source of protein, healthy fats, and fiber. Eating nuts regularly has been linked to improved cholesterol levels and blood pressure. A study published in Diabetes Care found that adding walnuts to a diet could lead to as much as a 1 pound weight loss after four months.
Avocados are packed with healthy fats but low in calories — a great combination. People who added avocado to their diets reported feeling fuller faster and burned more calories throughout the day than those who skipped them.
Beans are another excellent source of protein, fiber, and iron. They’re also loaded with folate, a B vitamin that reduces homocysteine levels — a compound associated with cardiovascular disease. A study published by the American Heart Association found that adults who ate beans every day reduced their risk of coronary artery disease by 27 percent.
8. Oily Fish
Oily fish like sardines, trout, and salmon contain high amounts of heart-healthy omega-3 fatty acids. A study published in JAMA Internal Medicine found that people who ate fish at least once weekly were thinner and weighed less than those who never ate it.
Berries are loaded with fiber and nutrients but so tiny they slip through the digestive tract quickly. This means your body doesn’t have time to absorb all the good stuff — such as antioxidants, phytochemicals, and anti-inflammatory properties. In fact, studies show that berries can help you lose up to 10 pounds without even trying! Blueberries, blackberries, raspberries, strawberries, and others are delicious additions to salads or cereal. Try one cup of fresh or frozen fruit for dessert instead of ice cream (yes, you read that right).
10. Dark Chocolate
Dark chocolate is actually a healthier option thanks to its antioxidant content; however, too much dark chocolate can still be bad news. A study published in the Journal of Agricultural and Food Chemistry suggests that eating large quantities of chocolate can increase insulin resistance in rats, resulting in belly fat gain and diabetes. Stick to small portions of 70% cacao or higher for maximum benefits.
11. Leafy Greens
Leafy greens are not just good sources of vitamins and minerals – they’ve also been proven to reduce cravings for sweets. A study published in Appetite found that people who ate spinach had fewer sweet tooth moments than those who didn’t eat any vegetables. Spinach, kale, and other leafy veggies are perfect for lunchtime wraps or dinner salads. Just remember to dress these nutritious foods lightly since excess salad dressing can cause stomach bloating.
Gaining weight slowly is the most sustainable method for gaining weight. It may not be easy to keep up with methods for rapidly gaining weight.
The best way to gain weight is by eating a diet that will give you enough calories and nutrients to maintain your current body weight, but also add on some extra pounds. This can be done in many ways, including:
Eating more food than usual (eating until full)
Drinking more water than usual
Exercising more often than usual
Increasing activity level
Gain Weight Fast Planning
If you want to gain weight fast, then you should avoid doing any of the above. You could end up losing muscle mass while gaining fat.
You need to make sure that you don’t overdo it when it comes to gaining weight. If you do this, you might end up putting yourself into an unhealthy state.
It is important to note that there are different types of diets out there. Some are healthy, while others are not. The following article will discuss what makes a healthy diet.
A healthy diet includes plenty of fruits and vegetables. These foods provide you with essential vitamins and minerals. They also contain fiber which helps you feel fuller longer. Fruits and vegetables are low in saturated fats and cholesterol.
Fats are necessary for our bodies to function properly. However, if we consume too much of them, we risk developing heart disease.
Fiber is another key component of a healthy diet. Fiber keeps us regular, reduces the risk of cancer, and lowers blood pressure.
Omega 3 fatty acids are also very beneficial. Omega 3s lower triglycerides levels and improve brain health.
When choosing a diet plan, it is important to choose one that fits your lifestyle. For example, if you have children, it would be wise to choose a diet that does not include red meat.
When choosing a diet plan, make sure that it has adequate amounts of protein, carbohydrates, and fats. Protein is needed for building muscles, carbohydrates help fuel your energy, and fats help you absorb certain vitamins.
There are various diets available today. Some are designed to help you lose weight, while others are designed to help you gain weight. In order to find the right diet for you, it is important to know what makes a healthy weight gain diet so that you can choose the right one.
Diet items you can easily consume in weight gain diet plan.
Lean red meat is high in protein and iron. Eating lean beef once or twice a month can help you build muscle mass while gaining weight. If you eat steak regularly, you could lose up to 10 pounds over six months. This is because the high amount of protein in steak helps you burn more calories throughout the day. In addition, eating lean beef once or twice per month can help you build muscles.
Red meat is high in cholesterol. Most nutritionists agree that consuming too much cholesterol can lead to heart disease. However, some studies suggest that eating red meat every now and again might actually lower your risk of developing cardiovascular diseases. A study published in the American Journal of Clinical Nutrition found that men who ate about 14 ounces of red meat each week had a 25% lower chance of dying early compared to those who consumed less than seven ounces of red meat weekly.
Real nut butters are packed with protein and fats. Peanut butter is rich in protein and fats, making them a great choice for people looking to gain weight the healthy ways. One tablespoon of natural peanut butter contains around 100 calories and four grams of protein. As well as being delicious, real peanut butter is perfect for breakfast or snack.
Whole fat milk is better than skim milk. Many experts believe that switching from skim milk to whole fat milk can help you lose weight. Skim milk is low in calcium and vitamin D, meaning it won’t do much for your bones. While whole fat milk does contain more calories, it’s also full of nutrients like vitamins B12 and K2. Plus, it’s just 60 calories more a glass, so it’s easy to substitute.
Does late-night eating leads to weight gain?
Late night snacking is often blamed for weight gain. But there’s no evidence that this is true. Instead, it’s just another excuse for overeating.
If you eat too many calories at dinner, you’re going to eat more calories later in the day. This is because our bodies need energy to function properly. So when we eat late at night, we tend to consume more food than usual.
But here’s the kicker: Our body doesn’t store excess calories as fat. We simply burn them off during sleep. So instead of gaining weight, you may actually lose weight overnight.
This is especially true if you exercise regularly. Exercise burns calories, and if you work out after dinner, you won’t be storing any extra calories.
Weight Gain Diet Conclusion
The weight gain diet is a popular diet plan that has gained a lot of traction recently. The idea behind this diet is simple: eat less food and exercise more. While this sounds easy enough, it can quickly become overwhelming when you start trying to figure out what exactly you should be eating and exercising. In fact, some people even say that the weight gain diet is not healthy at all. However, if done correctly, the weight gain diet can actually be very effective.
To begin with, the weight gain diet does require you to cut back on calories. This means that you will need to limit yourself to fewer meals and snacks throughout the day. When cutting down on calories, it is important to focus on foods that are high in protein and fiber. These types of foods will keep you feeling full longer, which will prevent overeating later on. Also, remember to drink lots of water during the day to stay hydrated.
When it comes to exercise, the weight gain diet recommends that you get up earlier in the morning and work out before breakfast. This helps you burn off those extra calories from the night before. Then, once you finish working out, you can enjoy your favorite breakfast. After breakfast, you’ll want to continue focusing on burning calories by doing light cardio exercises such as walking or swimming. Finally, you’ll want to end your workout session by stretching and cooling down.
While the weight gain diet may seem complicated, it really isn’t. As long as you stick to these basic guidelines, you’ll see results within weeks.