Dynamic Health and Fitness Gain Weight Diet Plan
Intentional weight change, whether losing or gaining, isn’t easy. Over time, your body develops a sort of “set point” for weight and that can be difficult to change. Whether you’re underweight because of a health condition or a speedy metabolism, or you want to build muscle weight, strategies for healthy weight gain are mostly the same.
Increase your calorie intake: An athlete who wants to gain muscle weight should increase calories strategically. Eat plenty of high-calorie foods, such as protein-rich meats, healthy fats, and whole grains. Battling cancer or frailty due to aging? Eat anything you like. Cake, cookies, milkshakes, they’re all fair game. The goal is only to consume more calories.
Eat more frequently: Eating more often will help you consume more calories. If you get full easily, consider eating 5 to 7 meals each day instead of the standard.
Sneak in calories: Add extras to your meals to increase calories. Top oatmeal, yogurt, and salads with nuts. Sprinkle cheese into soups, stews, and scrambled eggs. Add ground flaxseed to protein shakes and smoothies. You might even eat a spoonful of peanut butter at every meal.
Try liquids: Have difficulty chewing? Suffering from fatigue? Don’t want to cook? Liquid calories in the form of nutrient-rich shakes can be a great option. A bonus: These high-calorie shakes are rich in nutrients but less filling than, say, an apple. “The stomach doesn’t sense calories, it senses volume,”
Sip fluids between meals: Instead of drinking calorie-free beverages with meals, sip throughout the day so you’ll eat more come mealtime. “You don’t want to be so full and bloated so you don’t have room for anything else,”. Plus, if you sip high-calorie beverages, you’ll get additional calories, protein, carbs, and fat without having to think too much about it.
Load up on fats: If you’re healthy but underweight, or an athlete who wants to gain muscle mass, one of the best ways to gain weight is to fill up on healthy fats, such as nuts and nut butter, avocados, and fatty fish like salmon.
If you’re battling a chronic illness or you’re suffering from age-related low appetite, try all of the above plus full-fat dairy products, such as cream cheese, sour cream, heavy whipping cream, and full-fat ice cream.
Keep exercising: Exercise is important for overall health and well-being. It can also help you gain weight (strength training is especially beneficial). A bonus: Regular exercise may also increase your appetite.
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