Samantha had always been thin, but her friends teased about her thinness. Tired of being the victim of jokes, she began lifting weights at the gym and ate more. As time passed, her clothes fit better, and she felt more confident.
Why do some people need to gain weight? In some cases, it may be due to illness. In Samantha’s case, it was simply about feeling better about herself. She wanted to feel confident and stop being the joke. Sometimes gaining weight is not about health or medical issues, but self-acceptance and self-confidence.
The word “diet” means “weight loss” to most people. However, there are also “weight gain” diets. You can follow it if: you are too thin or suffer from a slimming complex. You want to build muscle effectively. Or it would help if you reached a healthy weight to recharge your immune defenses.
1 – Choose nutrient-rich foods. The weight gain diet is about getting the proper nutrients to meet your body’s needs. Include fruits, vegetables, whole grains, lean meats, and fat-free or low-fat dairy.
2 – Eat more calories than your body uses. To gain weight, consume about 2,500 calories a day, a “hyper-caloric diet” to stimulate muscle mass gain. In addition, many carbohydrates in the diet are essential, as they allow you to give energy to the body.
3 – Foods rich in starch. Starch is a carbohydrate that provides energy and increases satiety. When choosing starchy foods, select balanced options: potatoes, sweet potatoes, brown rice, and full-grain bread.
4 – Physical activity. Red meat is an excellent source of protein to build muscle and increase mass—moreover, chicken, tuna, peanuts, eggs, beans, chickpeas, and prawns. Along with diet, physical activity is vital to gaining weight.
5 – Before exercise. An adequate carbohydrate and protein diet before activity supplies the energy needed for an intense training session.
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Three diets for adequate weight gain:
1 – Fractional diet. This diet breaks the codes of nutrition. It is not about eating three meals daily, but six to seven! As the daily caloric intake is relatively high, increase the number of daily meals to facilitate digestion.
2 – Protein diet. This diet helps fill up with protein throughout the day. It is popular among athletes to increase muscle mass and eliminate fatty tissue. The principle is simple: consume proteins, animal or vegetable, with the ability to build muscle and stay satiated as long as possible. There are also diets rich in protein, such as food supplement shakes taken by bodybuilders.
3 – IIFYM diet. It stands for “If It Fits Your Macros.” This method is for people who already know about nutrition. Indeed, it requires knowledge of macronutrient needs according to the target weight. Macronutrients are the main elements of the diet. They provide, among other things, energy in calories.
Physical health is one of the pillars of wellness, and gaining weight can be a significant challenge. These questions and answers provide information on how to create a healthy diet for weight gain:
What items include the diet? The ideal diet for gaining weight consists of calorie-rich foods, such as complex carbohydrates, good fats, lean proteins, and nutrients. It is also to consume foods rich in antioxidants and fiber.
How many calories do you need to consume daily? To gain weight successfully, an adult must eat 2,000-2,500 calories daily. Although, this amount varies depending on the individual’s body size, age, and physical activities.
What types of foods are best for dieting? The most recommended foods for weight gain are whole grains (such as brown rice or quinoa), low-fat dairy products (plain yogurt or fat-free milk), lean meats (such as chicken or turkey), nuts (such as almonds or pistachios), and olive oil. Beware of highly processed foods that contain added sugar and saturated fat.
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