There are groups of people that are obsessed with the antithesis of what the bulk of our culture is, which is dieting and weight loss. When coping with an eating disorder or recuperating from an illness, if you’re a serious athlete, dealing with metabolic changes, or are in a time of growth (such as adolescence or pregnancy), weight gain may be beneficial to your health. However, it can be challenging to discover a healthy or long-lasting solution if you’re looking for weight-gain advice. Instead, we witness trials with fast food, variations on the protein-powder diet, and actors who eat doughnuts for three months straight to gain weight. There are countless possibilities, but gaining weight doesn’t have to be an act or a gimmick, and it doesn’t have to compromise your health.
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When we consume more energy than our bodies require weight gain results. Contrary to widespread cultural beliefs, there are several advantages to gaining weight. To maintain their ideal resting metabolic rate, anyone can gain from gaining lean muscle mass, according to registered dietician and sports specialist Lauren Trocchio. It’s no longer thought that gaining or losing weight can be accomplished by eating 3,500 calories per day (or less) and sticking to weekly weight targets. Your metabolism changes as a result of various factors, including calorie consumption, changes in lean body mass, illness, and stress (to mention a few), all of which can alter the amount of energy your body needs to maintain its weight. The basic line is that consuming more energy than your body requires will cause you to acquire weight. You can accomplish this by eating more, exercising less, or altering your exercise regimen.
Try these six methods and dietary substitutions instead to gradually gain weight and maintain good health:
1. Spend money on grains
The body’s primary energy source, found in grains, starchy vegetables, legumes, nuts, fruits, and sweets, should account for close to half of our daily calorie consumption. Carbohydrates are efficiently converted into useful energy by the body. Stephanie Mull, a sports nutritionist, states that “If adequate carbohydrate is being consumed, then the body will have reserves to fuel an active lifestyle.” When you’re consuming the appropriate quantity of carbohydrates, you can also have fewer sugar cravings, more energy, and improved sleep.
Changes in diet to consume more calories:
- A whole-wheat bagel rather than a slice of toast or an English muffin
- A bowl of oatmeal instead of cereal with dried fruit and nuts on top
- Cauliflower “rice” is replaced with brown rice.
- Substitute whole-grain pasta for vegetable “noodles”
- Instead of using tortillas or lettuce wraps, have a sandwich
2. Include more fats
Fat comprises nine calories per gram, while proteins and carbohydrates have four. Thus, eating more fat can affect your weight gain. As fat phobia fades, more home chefs are using oils. Old habits are hard to break. A good nonstick pan lets you steam or dry roast without oil. That sacrifices good fats’ health benefits. The American Heart Association recommends 25–35% fat intake and prioritizing unsaturated fats such as olive or canola oil, avocado, and almonds. Use cooking oils and butter to add unsaturated and a little saturated fat to your meals.
Changes in diet to consume more calories:
- Instead of cooking oil spray, use olive oil
- Instead of steaming with water, sauté with butter
- Instead of dry roasting vegetables, drizzle them with oil
- Pick oil-packed canned fish over water- or dry-packed canned fish
- Avocado slices should be layered on your sandwich rather than mayo or mustard
- Instead of dry spice, rub infused oil into meats, poultry, or fish
- Instead of croutons, add sliced or crushed nuts to a salad
3. Select full-fat dairy items
Dairy products with all the fat have a higher energy content. Additionally, because the fat helps enhance flavor, they frequently have less added sugar or sweetness. Full-fat dairy diets either cut heart and metabolic disease risk or do not increase cardiovascular disease risk, according to a recent study.
Changes in diet to consume more calories:
- Plain yogurt made using whole milk rather than nonfat yogurt
- Soup made with cream rather than broth
- In place of water, a smoothie contains whole milk
- Full-fat cheese rather than alternatives with minimal or no fat in it
4. Use Different Food Toppings
A tasty technique to increase calories is by seeking out a range of flavors and textures to complement your diet. With chopped nuts, dry cereal or granola, diced veggies, or fruit salsa, you may easily add more crunch or a sweet flavor. These toppings provide calories that are high in nutrients and perk up your meals a little. Another simple method for boosting the energy in any meal or snack is to use condiments, sauces, and dressings. Whether you’re eating pasta, roasted protein, or raw vegetables, a sauce can greatly enhance the flavor and nutritional value of the food. While some sauces and dressings contain a ton of added sugar, many others are oil-based, packed with nutrients, and simple to prepare at home.
Changes in diet to consume more calories:
- Using chopped nuts in place of cucumber bits in salads
- Yogurt blended with granola is preferable to plain yogurt
- Use fruit salsa instead of dry seasoning on meats, chicken, or fish
- Replacing the lemon juice in a salad’s dressing with a vinaigrette
- To replace the dry seasoning on roasted chicken or fish, use pesto
- Instead of using basic sesame oil on a stir-fry mix, use peanut or cashew sauce
- Instead of basic, raw vegetables, use hummus dip
- Salsa in place of guacamole with tortilla chips
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