Best Foods To Gain Weight Guides

Complete best foods to gain weight guide updated for 2018. No outdated bro science BS. You can skip looking around and build REAL muscle with our online course. Pennies compared to a personal trainer and a lot more flexibile.

Choose highly nutritious foods that are calorie-dense for the healthiest weight gain. An ounce of walnuts provides 175 calories, an ounce of hazelnuts has 178 calories and a 2-tablespoon serving of peanut butter has 188 calories. Spread some peanut butter on your bagel or order it with low-fat cream cheese and salmon. Add raisins to cereal or peanut butter sandwiches, snack on dried pineapple after exercising and carry apple rings or dried pear slices with you on hikes. Roast vegetables and chicken in olive oil or add sliced avocados to sandwiches to get more calories. Choose nutrient-dense sources of calories to stay healthy as you gain weight. To help you gain weight, dip such foods in high-calorie, oil-based dressings, which are lower in saturated fat than dairy-based dressings.

best foods to gain weight

Add Healthy Fats To Foods

“A snack is 100 to 200 calories, and a meal starts at 500 calories. Flax meal has 30 calories per tablespoon along with fiber and healthy omega-3 fatty acids. It’s a higher-calorie snack that brings together dried fruits, nuts, seeds, and any other goodies you want to add. If you like it, use nut butters, avocado, or olive oil in your smoothie,” Farrell says.

best foods to gain weight

But the reality is that being underweight can cause health problems. However, not all fat is bad. It plays a key role in brain development, and in preventing inflammation (swelling) and blood clots. However, this is not permission to go crazy with junk food. Healthy weight gain requires a balanced approach, just like a weight loss program. Even if the fat, sugar, and salt in junk food doesnt result as extra weight, it can still harm your body. Malnutrition means you are not taking in enough vitamins and minerals from your food.

If youre wondering how to gain weight fast without harming your body, there are certain foods and exercises that will help you increase your daily calorie count with nutrient-dense foods and build muscle with strength training. Then, for those of you who are wondering how to gain weight fast for men, add about 250 additional calories to your day. As for how to gain weight fast for women, add about 125 additional calories per day. Two to three meals a day isnt going to cut it you really want to aim for about five meals a day. All of these factors can help you gain weight in a healthy way. The best way to gain weight fast is to focus on gaining muscle, which requires physical activity at least five times per week.

best foods to gain weight guideline

So like we eat food with fewer calories to lose weight, we need to eat food that has more calories to gain weight. Here is why you should include healthy fats in your daily diet. Lets see which yoga poses and exercises help you build lean muscle mass in the next section. A person needs a minimum of eight hours of sleep every day to stay fit and fine. 76 meters, the normal body weight with healthy BMI should be 70 kg. For example, for the first week, start with breakfast, and add 5-10 grams of protein.

Surprising Reasons You’Re Gaining Weight

Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat (6). It also provides 34 grams of high-quality protein, helping you build muscle or gain weight (17). They also mix really well with nuts and natural yogurt, providing a blend of healthy fats, protein and other key nutrients. If you eat it in larger quantities, it is also a very good source of protein (31). Here are 20 high-protein foods that can help you lose weight, feel great and gain.

It gives you approximately 192 calories plus it is extra high in protein. One bowl packs around 500 calories, which is healthy as well as yummy for breakfast. Intake of butter should be in moderation, as regular consumption of butter is bad for your heart. Include it in your daily diet for quick weight gain. which is good for your health and will add those much needed calories too

Youll see youre not eating that many calories. Within two weeks youll have an easier time eating your calories. 5kg/1lb of weight gain a week. Most people cant gain muscle and weight without gaining some fat anyway. Thats why they cant gain weight its only two meals with zero calories before noon. But you eat the same four to five meals every day.


hey I’m are you hearing in this video you’re going to learn how to gain weight fast if you’re a skinny guy so you might be a skinny guy your whole life and you might have been having issues with gaining weight for a very long time maybe started doing some weight training in the gym maybe started doing some bodyweight training at home some push ups pull ups tips Chin’s the standard stuff and it seems like no matter how much food you eat the weight doesn’t go up so what is the situation here how can we fix this how can you start gaining weight in this video I want to address the psychology of it as well as give you my top three tips when it comes to gaining weight fast so what about this psychology why am I talking about this well as a skinny guy you don’t really have a lot of empathy or pressure from the society to gain weight a lot of people will say you should be glad that you’re skinny because you don’t have a weight problem because let me look around you most people are having huge issues with losing weight a lot of people are struggling with obesity obesity related diseases and all these other chronic issues caused by having a large percentage of body fat and people will just simply not put that as an important factor so gaining weight so you might not also feel like it’s a something that you want to focus that much on so it might be in your case right now that you feel like it would be nice for me to gain weight or it would be nice for me to put on some size it would be okay if I can do that but I’m also fine the way I am right now so if you’re in this situation if you’re not really motivated if you’re in not in touch with that pain point you’re not going to be motivated you’re not going to do what it takes to eat that amount of food that you need to eat to gain weight because if you’re a skinny guy hear that true skinny skinny hard gainer you will need to change your eating habits in a way that you will have to eat a lot more food than you’re used to that is just pure fat and if you’re not in touch with your pain point you will not have that motivation to actually go through that change to actually make that necessary adjustment to your behavior that’s why I’m talking about this I call you so much because if you’re a skinny guy if you just think it would be nice to gain weight if you just seem like I’m still fine you know I’m not in rush to make this happen it’s never going to happen that’s a simple fact I seen this happen so many times that it just really have to point it out first so without further ado let’s go into the three practical tips that I have for you so the number one thing is to adjust your macro nutrient content of your diets or your macronutrient ratios to be more unfavorable of a higher fat diet and this is for sole reason that when you consume a higher fat diet you can actually getting those calories a lot easier because the calories density of higher or fatty foods is a lot higher than if someone is just eating a lot of carbohydrate or a lot of protein right so if we’re talking about fats one gram of fat has nine calories 1 gram of carb has four same as protein 1 grams of protein has four calories even less if we can determine effective food it’s a skinny guy your body is actually very very adapted so when you keep feeding in those calories you might actually notice that your body’s even becoming more more active through fidgeting through just your organs burn more energy it’s called non exercise activity thermogenesis also thermic effect of food about 10 percent of those calories that you eat will actually get burnt off immediately for processing that food so it will result in you having to add a lot more calories so the way you can add those calories a lot easier is to by increasing your fat intake so when I look at a skinny guy and what the guy is really struggling to gain weight we’re talking about intakes above 3,000 calories per day we’re looking at about 40 plus percent of those calories coming from fat so let’s say an example 3000 calories if you’re a guy who is let’s say about 140 pounds 511 you might need to only consume about 140 150 grams of protein because you’re also in a gaining phase there’s really no need for you to consume a lot of protein and it’s also very filling which is something you want to avoid if you’re trying to gain weight then it would carbohydrate if you’re doing let’s say three to five sessions a week of training you might only need about 2 grams per pound in carbohydrate that’s not a lot of carbohydrate and because you’re not doing that much of training then everything else goes to fat so we’re talking about 130 140 hundred 50 grams of simply fat and that fact shouldn’t just come from random sources we’re not talking about you going to Mc.Donald’s or just eating chicken Mc. Nuggets and stuff like that you’re talking about healthy fat so we want to get in the healthy fats and and that is something that I want to point out here is that the food choices of a healthy quote unquote gaining diet and food choices of just any gaining that are completely different so getting in the healthy fats is actually a bit challenging because there’s not a lot of foods that you can actually find it’s just random 7 eleven or something like that that will have a lot of healthy fat in it so we’re talking about olive oil coconut oil avocado we’re talking about a peanut butter which actually is a lot easier to find than just random stuff in the store things like a high fat meats that are grass fed like beef like pork let’s say we’re talking about our organ meats we’re talking about liver meat if you like that fatty fish ideally wild fatty fish things like that I mean these foods will add a lot more calories to fat as well as help you get the protein then we’re talking about let’s say whole a milk we’re talking about high fat cheeses we’re talking about fermented stuff like kefir yogurt quark I mean all these things are great because they have a higher fat content as well as they have some protein and some of them have even carbohydrate and if you’re talking about the dairy part of it so these are your staples of the diet so this is probably most of the food that you’re going to consume throughout the day as well as things like dark chocolate which is my favorite this is actually my go to source when I’m gaining weight if I’m looking to gain weight I’m going to add probably about one to three whole dark chocolates per day so we’re talking about chocolate that is 80% plus of cocoa right so it is something like 85 or 90 percent I found that the 85 has a really good a trade off between the high percent of cocoa purity as well as taste so that’s kind of my go to so it’s not very uncommon that if I had three or four meals per day that with the first two meals of the day I’m going to have a whole chocolate right after the meal and then we’re going into things like nuts things that naturally have a higher calorie density in them as well as like higher calorie fruits like dried fruits and things like that all these foods are great sources of calories and you want to look at as again as I said a very very high fat diet because it’s a lot easier to consume these foods a lot easier to cook with a more coconut oil a lot easier to add salad dressing in it in a way of like you add vinegar you add a little bit of olive oil you add more salt and things like that you will make the food taste better as well as you’re gonna getting those necessary calories right without stressing your system too much instead of trying to down a kilo rice every day it’s a lot easier to actually get those calories from Mercato and olive oil and coconut oil alright so the second tip is actually making those calories planned and easier to get I see this happen all the time like guys try to gain the weight and they try to add more calories but it just hits the first obstacle the first resistance is that you have to actually change your meal patterns you actually have to change the pattern the way you eat like your behavior so number one you’re not used to eating a lot of food so it feels like you get full lot faster well things that that really interfere with that is that I see me a lot of skinnier people is that they drink a lot of liquids around their meals so that’s the number one thing you don’t want to do is like you don’t want to drink water right before you eat meals because that will allow you to eat a lot more food right so if you think about it what is consuming what I do it just slows up your stomach so less space available for food and it makes you feel fuller faster right so you want to make sure to avoid the drinking liquids right before a meal so then second thing that I see a lot of people trying to do is gain weight doing intermittent fasting if you’re being like a skinny guy your whole life intermediate fasting is probably not the best approach to your diet at least not the most sustainable approach we’re talking about you having to consume 3000 calories every single day if you are limiting the eating window to only a couple of hours I mean just making a life a lot harder I mean why would you do that the third point is you want to rely more on snacks so a lot of people that are skinny they feel like they’re snacking a lot but they’re not really snacking to an extent where they’re constantly thinking about consuming food because with snacks such as dry roasted nuts things like Indian all that you could eat like dried fruits you can get those between the meals when you’re not really hungry but you’re not full as well so you can just in getting those extra calories without having to think about a lot especially if you just put an extra laptop you just put your brain and unlike the work mode or focus on the work and you’re just getting those calories without even thinking about it so designing your environment to make sure that you can get those calories like adding chocolate right next to your laptop so you can just eat that chocolate it will add add a lot more calories or drinking a glass of milk instead of drinking water I mean these are all very convenient ways to make sure that your environment is designed for you to make that calorie gaining process easier another thing is that the final thing I’m going to make with the point number two here’s making your environment easier and designing your lifestyle is that a lot of skinny people there they tend not to put so much emphasis on food which actually makes it up for damage just oh I just grabbed a bud here or there so they’re not really thinking or pre planning or making sure that they have the available food so with it’s kind of like we opposite when it comes to people who gain weight easier they’re actually making sure that they always have some food available and you want to get that habit in your life as well if you’re a skinny guy always make sure to have some food available around you so make sure to do those plan grocery trips and if you schedule it in exactly at a point every single week twice or three times or however many times you want to do that depending on how big your fridge is you want to make sure to really stick to that schedule and those foods will be available in your house because if it let’s say 10:00 p. m. 11 p. m. if you don’t really have that food available in your house what are you going to do I mean you’re probably going to have to miss a meal that day and it’s not going to result in you getting those appropriate calories that you need to grow so the point is design the environment but also investing planning and sticking to a schedule and really point exactly when and where you’re going to do that shopping so if there’s a shop nearby your house really make it as a scheduled routine to go there at a precise time every single we can buy all the foods that’s necessary if you’re looking to gain weight I mean if I’m going shopping and I know that I’m going to consume one or two chocolates per day I’m going to go to the shop and I’m going to buy 40 of those chocolates because I know going to get eaten within the next month right if I’m going to go there I’m going to buy a lot of cheese for example that cheese has a longer expiration date things like that you know thinking think ahead buy a lot of nuts buy a lot of things that can stay in the house like peanut butter you know buy a kilo of it you know because you know it’s going to get eaten eventually you want to have it available there and the final point that I want to make here something that I have to emphasize as well when it comes to gaining weight it’s very very similar to losing weight and that is tracking your calorie intake actually writing down how much you eat a lot of skinny guys a lot of guys who struggle with gaining weight they have no idea how little food they’re eating people think they’re eating a lot of food by based on their feeling and based on your feeling you will actually not be able to be successful at least not in this journey because we human beings we’re horrible at estimating the amount of calories reading we’re super bad at it we don’t know even like come close to the numbers that we think we are eating so if you’re a skinny guy you want to make sure to actually use apps like My Fitness Pal and use them consistently for a couple of weeks at least to see how much food you really need to eat to gain weight and you might be shocked with how much of that food really has to come in to your body to result in that weight gain at first especially before you get used to it so invest time download the damn app make a free account just start using it it might feel like I’m advertising My Fitness Pal here I’m not even affiliated but I find that these apps you don’t have to use my fitness palette when I use some other app go for it if you want to write down the thing in your notepad if you want to use Evernote or whatever you want to use but make sure to write the food down exactly what you’re eating how many calories you’re eating because that is going to give you an idea of how much energy is coming in and if it’s not working then you know how much you need to add because that is the whole point the whole idea why you’re skinny why you’re not gaining weight is because there’s not enough energy coming in your body is adaptive but after a certain point it will not be able to offset that amount of calories coming in and it will have to gain weight and if you’re exercising of course you’re not exercising I mean it should even stop watching this video you want to gain weight if you’re not doing strength training or any kind of training just wasting your time because you know turn from being skinny to skinny fat which is just complete waste of time for whatever you’re trying to do so the point the final point is really sit down and track and trust the numbers instead of your emotions your emotions will not lead you to the right path little emotions don’t help when it comes to this numbers do help numbers we’ll give you the exact idea what you need to do how much you need to adjust where you can make those adjustments which is a really key point how much fat you can add which meals throughout the day you can add that fat how is that going to work super super key get on tracking don’t trust your own emotions as I said they will not lead to where you want to get use the numbers you don’t have to do this for the rest of your life but it has to do it for at least a little bit of time to establish that amount of quantity of food that you need to eat and then get into a routine and start doing it and we’re tracking really helps as well is that on the weekends you know a lot of skinny guys will really stick to that diet four five days a week and then the weekend hits you know they wake up started their Sunday they’re like oh it’s the weekend I can chill out a little bit they forget to eat their breakfast they just don’t feel hungry they don’t feel motivated to eat and it just skip and you can offset a lot of that surplus that you need to gain weight you will just simply delete that surplus if on the weekends you consume a thousand calories if you skip all your meals feed only one or two hi are you going to gain weight right so tracking will give you an idea where you’re actually making those mistakes and you can then correct the mistakes and start gaining weight so those will be my three tips the psychology of it as well so let me know in the comments well what are your things that you’re currently implementing if you’re a skinny guy to gain weight and back to that psychology are you really motivated to gain weight if you are all you need to do is implement these three tips that is the final thing you need to do nothing more and really connect to that pain point that is the most important part of this video it’s not the practical tips it’s not which types of foods high fat you know that you need to eat more the point is to get yourself to eat more that is the whole idea that is where the change is made it’s not made with some perfect diet it is actually made with your motivation to get the solution for the problem and that is what really is going to come down to at the end of the day is forcing yourself to do something that you don’t feel like your need to do and that is being successful is about and that is what being a man in your own prime is really about and that is what being an adult is really about so let me know in the comments well as I said your comments high resonate with this what are some of the things that you’ve done in the past as well as make sure you that subscribe button below supporters Channel and I’ll see you guys in the next one push.

hello guys and welcome back to my channel so today I am filming a full day of eating for you guys because I get a lot of questions about what I eat in a day so I’m going to show you guys I am back to counting my macros because I’m taking things very seriously now I think I’m going to compete this summer so I want to make sure is in the right mindset so really going to put on some weight for the rest of this month a little bit of February and then I’m going to probably get a coach and cut down so anyway here’s my cool thing eating you guys indoors I eat o often smaller meals silly people around it’s not a lot I like food for a bulk but I eat like six to seven times a day so my nails tend to be a little bit smooth friendly my incoming food so I wanted to make this video informative as well as showing you guys what I eat in a full day I first start my day off every day with taking creatine there are a lot of myths about creatine but honestly I think it benefits me the most with muscle gain gives me a nice pump and I definitely feel like I have more energy throughout my lips so I am counting my macros again and this is going to be what you guys see here my pre workout meal it’s my breakfast and a lot of people ask me if I spread my carbs and my protein out throughout the day and that is a big fat yes but I know when I’m going to work out I do eat more carbs right before I work out generally my nails right now are looking at the anywhere from 30 to 50 carbs and I’m eating about 6 to 7 times a day so this meal here I’m having an English muffin with 2 tablespoons of peanut butter on each side of that and then on the side I have a 2 egg white omelette with chicken onions and spinach you guys can add any kinds of veggie that you want but those are the ones that I prefer and it also seasoned it with sno caps maple this gives me a lot of energy to power through my workout and also I try to keep my protein a little bit lower in mornings because it’s actually one thing for me to get my protein is so easy I find it a lot harder for me to get my carbs because I tend to love things that are made out of protein powder and of course meat so this is going to be my pre workout meal before I hit the joke for years to come okay so I just ate my breakfast I’m about to take my new pre workout it’s the Athena by umm Ășnico and it’s a new flavor that I’m trying because I always use ah watermelon one but this one is wait for it strawberry limeade so I’m going to try this once you guys know how it is might be work out I’m hitting back and shoulders today with a friend so I won’t be filming it’s like my first time lifting with them and it’s just yeah just weird so I’m going to have this I’m gonna have my yummy nose intro workout and then I’m training a client right afterwards so I’m bringing my lunch I’ll show you guys in this eating it’s just chicken rice and broccoli with ketchup cuz I’m a bro so here I’m gonna hit my lip now and I’ll let you guys know how the free workout is okay so I just finished my workout and I can just say that I highly encourage working out with other people who you think will motivate you because I literally just killed my workout because I worked out with someone who’s been lifting for like four years and he kicked my butt so I’m in between my training session I haven’t kind of rushed the last bit of it because I’m training a client in like 15 minutes so I’m going to eat real quick and I’m showing you guys I’m going to eat this like the mark um container but I have 4 ounces of chicken broccoli and a cup of rice so usually like when I’m not bulking I’ll do like half a cup of rice but we booked in so a cup is good I brought my ketchup come freak so I’m just gonna put ketchup on that and I don’t measure my ketchup oh so close workout it’s just important for me to get my protein and usually just drink a protein shake but I really want protein waffles later and I hate having protein powder be like my main source of protein all day so I’m gonna make those later when I go home and about like an hour and a half right now I’m going to eat this guy’s and then go train my clinic so about an hour and a half after I lifted and treating my client I went home and made some protein waffles out of my unit of nutrition mix and it’s just one egg baking powder and a sweet protein powder with some water and I just put that in a waffle maker a tip for you guys is to let it cook a little bit before you close the waffle maker because back in college a disaster if you know I topped it off with some peanut butter and some sugar free maple syrup I did not count maple syrup I just added it but everything else I am tracking in my fitness pal so after this I was pretty full I just did a little bit of online shopping and things around the house but then I went on to have my fourth meal of the day which is just a small snack before dinner and for me this is pretty small but it held me over until dinner and I was actually really full after this you guys saw the video game this morning and it’s currently 3 o’clock and I’m formulas in and I just want to show you that this sort of like literally so I don’t walk around with ABS all day when I eat just a few meals I literally I’m so full but I actually have to like almost force myself to eat more because I’m trying to gain weight and I am gaining weight so um I don’t have abs all the time so that just means my dinner even though I’m not going to eat it for like another hour probably um it’s gonna be a lot lighter I think maybe like calorie dense so have a lot more fats in that meal but I’ll show you that is what I’m going to eat and I’m gonna keep studying here’s the chicken you guys haven’t tried detail Walmart they’re so good pretty Baba and then just the mushrooms cooked in coconut oil so I just ate my dinner and you guys saw it was like really small for me and I want to leave sweet so I’m going to eat one of these big bars I preached about these days things are so great if you just need like extra carbs these are like my favorite and they’re super sweet I’m going to eat this and then I probably have my last meal like in a few hours from now what’s up guys so I didn’t film an outro yesterday but it is the next day I feel so good yesterday I ate around I think 240 carbs 70 fat and 150 protein so I was right on my macros so it was your bomb mom I lifted legs today and I had so much energy like I felt so great righteous on my on my game so I’m really enjoying like the lower carb eating a lot more and a surplus for myself like over 400 calories no surplus I’m feeling super good I have a super great pump so if you guys are wondering what I eat in a day that’s when I eat this would be good for someone who’s just starting off recovery trying to increase their calories um someone who’s trying to bulk depending on your body type if you’re my height weight it’s going to work for you but if you’re 3 inches taller than me and maybe a little bit uglier than me then you’re trying to store both then it’s not going to work for you so those are the macros that work for me yesterday I enjoyed every meal you guys notice I eat more often and I eat a little bit of a smaller meal than trying to eat more calorie dense so a lot more fat but that was what I eat in a day so stay tuned for the next video guys love you so much if you guys like this go ahead and give it a thumbs up that you’d ask me please and subscribe love you guys.

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