If you want to know how to put on weight fast, it’s simple: eat more calories.
The logic goes something like this: if you can eat a lot more calories than you burn then you’ll put on weight, and if you eat fewer calories than you burn then you’ll lose weight. Eat the same number of calories that you burn, and you’ll maintain your current weight. That’s how to put weight on.
Does that make sense?
Even though there’s not a lot of information out there on how to gain weight, there’s an awful lot surrounding losing weight.
That’s something we want to address in this guide, as we provide you with information surrounding putting on weight. This includes the best weight gain snacks, meals, and diets you can follow to bulk up and fill out your figure. We’ll also cover what else is involved in putting weight on, since it isn’t just about eating all day long.
How do you gain weight?
The first thing you should try to do in your quest for weight gain is figured out what you need to eat to achieve your goals. High-calorie foods, and especially high-calorie vegetables, should make up a significant portion of your daily diet.
Of course, this assumes that you already have a concrete goal in mind, since without one it can be tough to know when you’ve passed a milestone. For the sake of tangible progress, we recommend that you shoot for a specific weight or BMI so that you can measure how you’re doing along the way and celebrate the small milestones.
Now that you have a goal in mind, you need to estimate how many calories you need to eat to actually put on weight. Fitness tracker apps such as MyFitnessPal are useful for this, as they can help you keep tabs on your calorie intake over time and tell you how many more you need to eat to hit your daily goal.
Generally speaking, you should try to eat between 300-500 calories a day over the amount you need to maintain your current weight. For quick weight gain, Healthline recommends that you consume 700-1,000 more than you need for maintenance.
At this point, when you have all the numbers you need, you can get to work on planning out your meals for the week ahead.
It’s usually best with any diet to think ahead of time and map out a rough schedule of what you’re going to eat for what meal. Meal prep is also a good idea, since it’s easy to get caught up in the busyness of the day, and before you know it you’re rushing to cook up a meal.
One of the easiest ways to make sure you come up with a solid meal plan for each day is to work closely with a nutritionist. With Superprof, you can find local certified nutritionists and dieticians that can help you come up with the right eating plan for your goals. You can even choose to work with them online, which may be more convenient for you.
What are the Best High-Calorie Meals?
The best high-calorie foods for weight gain are typically those that contain the highest amount of protein. As such, when you’re figuring out what you need to eat in a single meal to gain weight, you should try to include protein as often as possible.
What that might look like for an average dinner is chicken or fish accompanied with potatoes and an assortment of vegetables. That may be too basic for your tastes, but it should give you an idea of roughly what you should be aiming for.
This is also the healthiest way to gain weight since you want to balance out your carbohydrate, protein, and fat intake.
The trick to gaining weight without suffering through bland plates of food is to inject your personality into your cooking.
If you can’t stand the thought of eating grilled, unseasoned chicken then you should marinate it a few hours before with a sauce and your favourite seasonings. Alternatively, learn how to make a few sauces such as bechamel so that you can add a healthy dose of flavour to your dishes without resorting to store-bought sauces that may have an unhealthy excess of sugar or sodium.
Here are some examples of high-calorie meals to try:
- Mac ‘n Cheese with Chicken
- Caesar Salad
- Honey Roasted Salmon with Vegetables
- Chicken Fajitas with wraps
- Beef Chili
There are also a number of high-calorie snacks that you can stock your fridge and pantry with to curb your cravings and keep your weight-gaining efforts on track.
Here are some great snack ideas to keep you full:
- Protein Shakes
- Cottage Cheese
- Hummus and Crackers
- Greek Yoghurt
How to Gain Weight Fast
As already mentioned, your best bet for packing on the pounds quickly is to work with a nutritionist.
However, it isn’t just a nutritionist that can help you in your journey to a healthier weight.
You may also want to seek the assistance of a personal trainer.
Training with weights is hands-down one of the best ways to put on weight fast, and the best part about it is that a lot of the weight you put on will be down to the muscle you’ve gained.
We could all use a little more muscle to pad ourselves out and protect ourselves from injury, so why not start training now?
If you have no idea where to start, finding a personal trainer is a logical first step to take. It’s the personal trainer’s job to ensure you reach your fitness goals, so if your goal is to gain weight, then they’ll have the knowledge and resources to help you make it happen.
Bear in mind that it won’t be easy, as personal trainers are there to kick you into shape not hold your hand, but you’ll be shocked at how much more quickly you can get results when you work with professionals.
If you decide to go it alone to save money, you can join an affordable gym and pay a monthly fee to have access to all of their equipment. Or, you can invest in some dumbbells and other gear that you can use in the comfort of your own home.
In fact, if you really don’t want to loosen your purse strings, you can find a bodyweight training programme online and work out with nothing but your body!
If you want to gain weight, you have to treat it with the same seriousness that you would a weight loss diet.
Just because it sounds easy to eat more food, it doesn’t mean that in reality, you’ll blow up to your desired weight in no time at all. If you’re not careful, you’ll put on the wrong kind of weight and blow up like a balloon which could lead to health issues.
As such, you need a plan.
Often, a plan will look like a diet that you follow in order to keep you on track.
While there isn’t a diet as such for those looking to gain weight, you can come up with your own system. You can even choose to follow a dietary method such as paleo, but increase your food intake rather than decrease it.
The whole point of following a diet in the first place is that you want to find a healthier way to eat, so going on a diet doesn’t have to be a bad thing, it just means you’re committing to a healthy lifestyle.
The most common diet to follow to gain weight is a 3,000 calorie diet.
This diet has no requirements other than that you hit around 3,000 calories every day since that should mean you reliably and healthily put on the weight given that the average person consumes around 2,000 a day. Of course, the caveat here is that there are differences in how many calories different people need, based on a variety of factors. As a result, you need to check that 3,000 calories are the right target for you.
To stick to a diet like this, the most important factor to bear in mind is that you should strike a balance of the three main macronutrients. Ideally, that means you should be eating around half of your calories from carbohydrates, 25% from fats, and 25% from protein. Of course, this isn’t an exact formula, but the main idea is that you should mix up what you eat and not derive your calories overly from one macronutrient.
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