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Are you here today in the hope of being able to gain weight the HEALTHY way? It’s not always easy to do, but it is most definitely possible! Most of the time we look for articles that read “how to lose weight” NOT how to GAIN weight. Which is why I think it’s important to have a balance and provide people with this option as well.
Now the reason behind wanting to gain weight can vary. Some people may be underweight and looking to put on a larger amount of weight. Others may be looking to build muscle so would like the opportunity to put some weight on beforehand.
For example, there is a small percentage of people in the USA considered to be underweight and others who are considered to be of normal weight for their body and height but consider themselves to be too thin.
Which is why I think it’s important to make a meal plan for that percent of the population looking to gain weight as well.
Plus we already know that putting on weight in an unhealthy manner can actually be dangerous. Staying away from consistently eating food that is highly processed, contain artificial sugars or are deep fried are examples of what to avoid and/or minimize.
A good place to start in order to gain weight in a healthful manner would be to eat more nutrient dense food. This will help you to gain weight in a healthy way which is the MAIN aim.
Table of Contents
How To Gain Weight The Healthy Way!
1) Food Diary
My Fitness Pal is a great place to start for anyone wanting to track what they eat. Start by trying to track your calories for at least 1 week straight. This will help you develop an understanding of what you’re consuming exactly and how to then add calories safely.
2) Eat More to Gain Weight in a Healthy Manner
Both in terms of calories and perhaps the number of meals in a day. Aim for 5-6 smaller based meals a day because they is easier to consume. Especially when just starting out.
3) Nutrient Dense Food
Concentrate on eating nuts/nut butters, healthy fats from avocados, olive oil, & olives. Lean meat/vegan protein, starchy vegetables and grains, and whole milk products will provide you with protein. And 100% whole wheat bread/pasta/cereals, dried fruits, regular fruits and vegetables will help keep you satisfied for longer.
Focus on eating a higher carb diet vs a high protein diet. Higher carbohydrate diet will help you gain weight the healthy way (when you eat the right food). In comparison to a higher protein packed diet that will put more pressure on your kidney’s and body. Avoid this by eating a larger amount of carbs and less protein in each meal.
4) Protein Shakes
Begin to incorporate protein based shakes into your diet on a regular basis. Drinking your calories is convenient and gets digested at a faster rate than when you eat something in its solid form.
5) Drinking Before Meals
Make sure NOT to drink a lot of water (I realize it’s very counter-intuitive) within an half hour to an hour BEFORE eating a meal. Because it will fill you up and make you consume LESS calories in the process.
It’s also important to note the following: exercising, maintaining a proper sleep hygiene, and not stressing are necessary co-factors in managing your health. Read this in order to see how to exactly get started in these particular areas of your life.
Today we will be showcasing a meal plan that most people can use as guide. It will provide you with an idea on how to gain weight in a healthy way.
Make sure to consult a dietician and/or nutritionist for any specific concerns before starting any new eating plan.
And also consult with your family practitioner if you are clinically underweight for any disorders. Such as a hyperfunctioning thyroid, parasites or disordered eating before beginning your journey.
How To Gain Weight The Healthy Way! – Meal Plan
Note: This meal plan is a sample guide for you to look at if you are looking to gain a healthy amount of weight. Which is anywhere between 1 ½ lbs to 2 lbs per week on a 2500-3000 calorie diet.
Stay happy, stay healthy.
