There are many reasons why you might want to actually gain weight. Maybe you’re recovering from an eating disorder, or maybe you are trying to build muscle. Sometimes you may just be dealing with a loss of appetite and need to maximize your calories without needing to eat a ton of food.
Just like how losing weight requires being in a calorie deficit (consuming less calories than you are burning), gaining weight requires being in a calorie surplus (consuming more than you are burning).
Many people operate under the misconception that too many carbs will cause weight gain, or eating extra sugar will cause unwanted body fat gain, but that’s simply not true. Too many calories overall are what will lead to weight gain.
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And when we talk about a surplus of calories, please note that we are talking about a consistent period of time. If you happen to overeat one day (or even one week), it’s not going to lead to any kind of significant, lasting weight gain.
You will only gain weight if you are consistently eating in a calorie surplus over time. And if you do not want to gain weight, rest assured that eating in a surplus from time to time is not going to cause you to gain weight. Every day is not going to be perfect, and that’s okay!
If your goal is to build muscle, you need to be in a calorie surplus overall. That much is never going to change.
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But a lot of people take that to mean that if they eat a ton of calories, but only eat “healthy” foods, that they won’t gain any fat. You know, since the calories are “clean.”
If your body needs 2, 500 daily calories, and you eat 5, 000 calories worth of nothing but chicken, rice, and salad every day, you’re still going to gain unwanted body fat.
While it’s great to prioritize healthy food options, too many extra calories is still going to put you in too large of a calorie surplus, leading to extra weight gain.
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Think about it this way: if you want to lose weight and you drastically cut your calories, you’re not going to see the results you want. Yes, you’ll lose weight, but you’ll also lose hard-earned muscle and the results will not be sustainable.
If you are reading this and your goal is to gain weight- take it slowly. Don’t jump from eating 1, 600 calories per day to 3, 500 calories per day. Even if you’re eating as healthy as possible, you’re not going to get the results you want.
Don’t get me wrong- you can gain weight quickly if you really want to, but it’s going to be a lot of unwanted fat if you rush the process. Take it slowly. Your body will thank you.
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The following foods are great options for healthy weight gain because they are high in calories and lower in volume, allowing you to get as many calories as possible without filling up too much.
Why nuts are good for weight gain : Whether it’s peanuts, cashews, almonds, or anything in between, nuts are a great source of calories . A small 1/4 cup serving, which is about the palm of your hand, will get you almost 200 calories. Plus, they are packed with healthy fat , helping you to stay full with minimal food intake.
Why chia seeds are good for weight gain : Just 2 and a half spoonfuls of chia seeds will get you 150 calories, making it an easy addition to your food. Sprinkle chia seeds over a salad, bake into bread , add into smoothies, or anything else you want!
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Why nut butter is good for weight gain : Whether it’s peanut butter or almond butter , nut butter is a great way to get in extra calories . 2 tablespoons of peanut butter is deceivingly small, and most people will use more than that (sometimes double) when they make a peanut butter & jelly sandwich.
If sandwiches aren’t your thing, you can add a serving of peanut butter to smoothies, eat it plain, or use a dip for fruit or crackers.
Why banana chips are good for weight gain : You’ll often find banana chips in trail mix (which is also a great high-calorie option) because they’re nice and sweet. Unlike dried fruit like raisins (see below), banana chips are nice and crunchy and even sweeter than raw bananas. A 1/2 cup serving will be around 150 calories, and it’s easy to snack on even more than that if needed.
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Why raisins are good for weight gain : Ah, raisins. Whereas grapes are a great low-calorie , high volume option , raisins are nearly the opposite. A 1/2 cup serving, which can easily be a normal handful, will be over 200 calories.
Why pasta is good for weight gain : I don’t know about you, but my stomach is an endless pit for pasta. A single serving of pasta is about the size of your closed fist, and it’s very normal to eat well more than that. If you go out to a restaurant, you may very well be consuming 2-3 servings at once, which can end up being 400-600 calories in pasta alone. While pasta may not be packed ton of much else besides carbs, it can still be a great addition to your calorie intake .
Why bread is good for weight gain : There are many different types of bread , but a typical slice will be around 100 calories. 1oz is the weight for a thin slice of bread, and if you cut off a slice of your own loaf of bread, the odds are that you’ll be consuming more than 1oz. Calories aside, bread is a great source of many nutrients (depending on the type), making it a very healthy option overall.
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Why granola is good for weight gain : Granola can vary greatly depending on the ingredients, but a serving will generally be 200-250 calories for a 1/2 cup serving. It’s much more calorically dense than typical breakfast cereal due to the smaller pieces (generally using oats of some kind) and the addition of sweeteners such as honey or syrup.
Why eggs are good for weight gain : Eggs often get a bad rap, but they’re one of the best snacks out there, in my opinion. One egg is about 70 calories, and is loaded with healthy fat , protein, and a ton of vitamins . You can snack on hard-boiled eggs, or pair a few eggs with toast for a solid breakfast.
Why coconut is good for weight gain : Coconut comes in many shapes and sizes, but no matter which way you slice it, it’s a solid source of fat and calories. 1/4 cup can easily be sprinkled over your oats, cereal, smoothies, or anything else!
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Why olive oil is good for weight gain : Olive oil is a very easy addition to your cooking, adding 120 calories per tablespoon. Add a single tablespoon (or two) to your pan when cooking for the simplest way to add calories without filling up. Olive oil can also be used to drizzle over food after it’s cooked, or to make a delicious salad dressing.
Why honey is good for weight gain : Honey is nature’s sweetener, and it’s a great condiment to use for some extra calories . Honey is incredibly versatile and can be added to virtually any dish (even savory dishes ) to add some extra calories . While it’s high in sugar, there is no reason to fear that extra sugar!
Why avocado is good for weight gain : If you look up “healthy fat ” in the dictionary, avocado will probably pop right up (although don’t fact-check me on that one). One avocado is nearly 250 calories and is loaded up with all the good fats you need to keep you satisfied. Make avocado toast, blend it up into a dressing, add it to a sandwich, or virtually anything else you can think of.
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Why dark chocolate is good for weight gain : Milk chocolate is also a great source if you prefer sweet, but many people opt for dark chocolate in an effort to be a bit “healthier” . Most candy bars will use milk chocolate, but just 1.5oz serving of dark chocolate is going to give you 230 calories a ton of antioxidants.
Why fruit smoothies are good for weight gain : Fruit smoothies will vary greatly in calories, because they can be comprised of any number of fruit combinations. But no matter how they’re made, one thing is certain: the calories can add up. Some may be 100 calories, and others may be 200+. Made by blending up fruit, fruit juice, and in some cases, additional sweetener, fruit smoothies are one of the easiest ways to add calories to your diet .
By drinking your extra calories , it allows you to increase your overall intake without filling up. In most cases, juices/shakes are one of the easiest ways to consume extra calories , since there is no actual eating
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