Here are the top nutrition strategies for putting on a healthy weight quickly.
- Eat More Often to Gain Weight
One of the easiest ways to increase your calorie intake is to eat more at each meal and to eat more often. Whether this means more than three meals a day or multiple snacks, every eating occasion is an opportunity to support your weight gain goals. And when you do sit down for food, eat until you're full or even to the point of feeling stuffed.
- Choose Low Volume Foods to Gain Weight
Low-volume foods are options that pack a lot of calories in a smaller portion, meaning you can consume a lot more energy without having to eat large amounts. Getting more energy in a smaller package is going to be much easier than trying to live off salads, but this also doesn't mean you have to live off junk foods. There are plenty of healthy foods that can support your increased needs.
Extracting different components from foods, like oils, proteins, and sugars from whole foods, is an easy way to get concentrated macros that can provide a significant source of calories without taking up too much space. It also allows you to fine-tune your nutrition by choosing the type of bulking macros that work best for your health and your needs.
Healthy high-calorie foods to eat more of include:
Fats
- Plant-based oils, 1 tablespoon = 120 calories
- Olives and avocado, 10 olives or 1/2 cup avocado = 120 calories
- Nuts, seeds and nut butters, 1/4 cup nuts or 2 tablespoons peanut butter = 170 calories
- Full fat cream and cheese, 2 tablespoons cream or 1 oz cheese = 100 calories
Carbs
- Natural sugars like maple syrup, honey, agave, and molasses, 1 tablespoon = 60 calories
- Whole-grain muffins, pancakes, and waffles, 1 large = 175 to 200 calories
- Dried fruit, 1/4 cup = 100 calories
Proteins
- Whole milk dairy products like yogurt and milk, 1 cup = 150 calorie
- Protein powders, 1 scoop = 120 calorie
- Get Protein at Every Meal to Gain Weight
Eating more food is key in order to gain weight, but the amount of protein you eat is also important. Considering protein is the building block for most of your entire body - especially your lean mass, upping your intake of this macro is usually necessary to put on muscle mass.
In addition, high protein intakes may also support less fat gain during a calorie surplus - making it a lean bulk essential.
- Cook with Healthy Fats to Gain Weight
One of the simplest ways to add extra calories to your meals is to cook with fat. Fat is the most calorie dense macro (providing nine calories per gram) and most foods will absorb the oil in the cooking process. Plus, certain oils, like olive, avocado, and flaxseed oil are associated with positive heart health benefits.
Find a plant-based cooking oil you enjoy and use it to coat cooking pots and pans, and season your ingredients. You can even add a drizzle of oil after plating for a bit more flavor and fat.
- Use Toppings, Sauces, and Add Ons to Gain Weight
Similar to oil and butter, a lot of toppings and add on ingredients can help you hit your goals. This is where many of the low volume foods mentioned above can help. The more add ons, the more opportunities to add extra calories.
Pro Tips
- Top your food with cheese, seeds, nuts, and avocado
- Use mayo on sandwiches and in dips
- Use cream-based sauces
- Drizzle maple syrup or honey on your toast or pancakes
- Track Your Intake to Gain Weight
It's basically impossible to know if you are eating enough food if you aren't measuring your progress. You can easily do this by logging everything you eat and drink using a food tracking app.
Be as precise as possible by avoiding estimating whenever possible. Here are some easy tips you can use to get the most out of your calorie counting app:
- Measuring the amount, you are actually consuming using measuring cups and spoons
- Consider weighing your food for even more accuracy
- Include ALL ingredients used, including oils, seasonings, sauces, dressings and toppings
- Track every food and beverage you eat or drink, even small bites and sips count
- Be specific about brands when searching in the app or use bar-code scanning
- Be Consistent to Gain Weight
Lastly, there is no such thing as progress, growth, or change without consistency. Results don't just happen overnight and gaining healthy weight isn't something you can just put a few weeks of worth into and expect lasting results from.
Staying consistent is probably the most important and yet the hardest part of sticking to any nutrition plan. No surprise that research continues to suggest that consistency is one of the most important factors for success. That's why it is key to choose a diet that you know you can stick to!
Build your foundation, keep training regularly, focus on getting your diet right most of the time. Then try to be patient, your results will come!
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