I remember myself standing in front of the mirror when I was 15-16 years old.
I was like a skeleton.
Unfortunately (or not) in that period I didn’t have a phone with a camera, so I don’t have a picture to show you.
If I find one, I’ll scan it so that you can see.
The only wish I had those days was to put some weight.
To become big like Hulk 🙂
Today, I am 32 and I gain weight and muscles, but I don’t want any more weight.
It is harder to maintain your ideal weight as you age.
So, I want to tell you how to gain weight healthily.
Not muscle mass at the gym, I wrote about that in this article.
Today, I am talking about weight in general.
How to make the scales show 160 pounds instead of 120 pounds.
So let’s start.
How to gain weight healthily?
If you want to gain weight naturally, it’s very important to do that the right way.
Some will say eat donuts, burgers, pancakes and on top of that drink sodas.
Yes, that’s one of the ways, but to get fat layers and do harm to your health.
Skinny guys as me once need to reach a balanced amount of muscle mass, and not a pile of unhealthy belly fats.
It’s necessary to eat healthily and to have a good lifestyle.
One of the ways to achieve that is calorie surplus.
You intake more calories than you spend.
By doing that you gradually increase your weight.
intake 300-500 calories more than you spend a day.
If you want more extreme results then intake 700-1000 calories additionally per day.
What food to eat?
Proteins are the most important to gain muscle mass and weight.
Your muscles are built of proteins and without them, the additional calories will end up like fats.
That’s why you need to eat high-protein foods.
But, make sure you don’t exaggerate with protein foods, as well.
When you eat too many proteins, your appetite decreases, and that’s not good when you want to get bigger.
To gain weight you need to intake 1-1,25 gr of proteins per pound of body weight. (1)
High-protein foods are poultry, meat, eggs, fish, legumes, nuts.
If you don’t take enough proteins through food, use supplements as whey protein.
Next are carbs.
You need to increase the intake of carbs and fats, too.
Complex carbs, in particular.
I wrote about that in my article what to eat before and after a workout.
Carbs and fats are your body’s basic fuel.
Fats are important because without them your diet is low in calories, and that means you can’t create a calorie surplus.
As I mentioned, you need to eat complex carbs and healthy fats.
Make every meal balanced, containing proteins, carbs, and fats.
Intake ingredients high in energy.
For example, chocolate milk helped me.
Add an extra snack whenever possible, like before sleeping.
The issue with those ingredients is that they make you feel full fast and that makes it harder to intake more calories.
A little tip, don’t drink water before your meals.
That reduces your appetite.
If you are thirsty, drink a glass of full-fat milk which contains calories and quality proteins.
Fool your brain.
Use bigger plates so that you feel you can eat more.
Get a good night’s sleep.
Sleeping well is very important for your muscles’ growth.
How to eat?
First, eat food high in proteins, for instance, meat.
Leave veggies for the end of the meal.
Eat the most caloric food at the beginning of your meal, when you are hungry.
Then eat proteins and in the end everything else.
Start doing exercise.
As I said, I want to show you how to gain weight so that you can build muscles at the gym.
You need to work out if you want the extra energy to turn into muscles and not into fat.
Start with cardio exercises, then continue with strength exercises, and gradually increase the weight you are working out with.
Cardio exercises are good for your stamina, but to gain weight you need strength exercises since that’s how you build muscles.
And bigger muscles means bigger weight.
Here you can see what food to eat if you want to gain some weight:
- Nuts: almonds, walnuts, hazelnuts, peanuts, cashews.
- Dried fruit: raisins, dates, plums.
- Dairy products: full-fat milk and yogurt, cheese, sour cream.
- Healthy fat and oils: olive oil, flaxseed, sesame.
- Wholewheat grain: rice, oats.
- Meat: poultry, lamb, beef, pork.
- Veggies: sweet potato.
- Other foods like peanut butter, chocolate milk, avocado, dark chocolate, coconut milk.