How is gain weight

In addition, high protein intakes may also support less fat gain during a calorie surplus - making it a lean bulk essential. Look for opportunities to add protein at every meal and snack with protein rich foods and supplements.

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 calorie 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 6. 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. The best healthy fats to add calories to your day.

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. 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:. 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 7. 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! Spend less time meal prepping to gain weight and more time in the gym getting gains, by having our team of nutrition experts take care of your diet. We'll do the planning, cooking, and shipping so you can have high protein, clean meals delivered to your door each week. Protein supplements are available for purchase online.

They may be an inexpensive way to consume more calories and gain weight. Six ounces of salmon will contain about calories , and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight. It also contains many nutrients, including omega-3 and protein. Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around calories. Many people prefer dried pineapple, cherries, or apples.

Dried fruit is widely available online, or a person can dry fresh fruit at home. Dark chocolate is a high fat, high-calorie food.

It also contains antioxidants. A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent. Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants. Eggs are a good source of protein, healthy fat, and other nutrients.

Most nutrients are contained in the yolk. Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats.

A tablespoon of olive oil will contain about calories. Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses. Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars.

The foods above can help a person to increase their calorie intake in a healthy way. This will help a person to gain weight safely and efficiently. Read the article in Spanish. Apetamin, which contains the antihistamine cyproheptadine, is an appetite stimulant not regulated by the Food and Drug Administration.

Learn more. List of Partners vendors. Obesity is a global epidemic, but the prevalence of those who are underweight is a significant public health issue as well. Being underweight is often a result of poor nutrition or an underlying health condition, and tends to affect women more than men. A number of health risks are associated with being underweight including hair loss, dry skin, fertility issues, and poor dental hygiene.

In severe cases, people who are underweight may have weakened immune systems or develop osteoporosis. Similar to obesity, there is an increased mortality risk associated with being underweight. Underweight is defined by a body mass index BMI of less than Note that being underweight or overweight is not always solely measured by BMI, and there are other factors to consider.

Some people naturally have less fat than others and could be perceived as underweight due to their low BMI but are otherwise perfectly healthy. The same goes for those who may be considered overweight or obese based on their BMI. That's why it's best to speak with your doctor who can provide an accurate diagnosis. If you're underweight and it's determined that your health would benefit from gaining weight, your doctor will likely recommend that you eat more weight-gaining foods that are nutrient- and calorie-dense to help you gain weight.

In order to gain weight fast and healthfully, you need to take in more calories than your body burns, ideally with nutrient-dense foods. Not all calories are created equal, and some food choices are more nutritious than others.

It's important for anyone to consume nutrient-dense foods—regardless of whether you're underweight, overweight, or your weight is considered normal. The U. Department of Agriculture USDA recommends including a variety of nutritious foods in your diet like protein, fruit, vegetables , grains, and dairy products for optimal nutrition.

It is not necessarily a recommendation to consume 2, calories. The number of calories your body needs may vary based on factors like age, sex, and activity level. If you're underweight, you'll typically want to consume an additional calories per day. To do this, you might eat extra meals or increase the size of the meals you usually eat. You can also increase calories and healthy fats by adding fats to cooking—avocado, nuts, seeds, plant based oils.

If you don't have much of an appetite, you'll probably benefit from nibbling on small calorie-dense snacks throughout the day. If you're short on time for additional snack prep, you might simply increase the portion sizes of the meals you're already eating.

While it may seem like an easy solution to reach for a bag of salty chips or sugary ice cream since these foods contain a significant number of calories, they fall short on nutritional value.

Foods rich in sugar and salt can leave you feeling sluggish and bloated. In addition, consuming these foods regularly and in excess may put you at increased risk of developing cardiovascular disease and type 2 diabetes.

Though processed foods are typically associated with weight gain and obesity, they can also lead to chronic health conditions like inflammatory bowel disease IBD , autoimmune diseases, colorectal cancer, and mood disorders including anxiety and depression.

Instead, get started with a healthy weight-gaining diet by using the following tips to eat more nutritious, nutrient-dense foods.

Start your day with a hearty breakfast and have an extra slice or two of whole-grain toast with peanut butter , which is calorie-dense and high in fat and protein. Two tablespoons of peanut butter have about calories. Opt for natural peanut butter brands over options containing added sugar. Almond butter and other types of nut and seed butters are also healthy choices for gaining weight since they're protein-packed and have plenty of healthy fats.

Whole grains are an important source of dietary fiber. Choose a whole-grain bread that has at least calories per slice. If a bread contains nuts and seeds, it will usually have more calories and healthy fats per serving. Wash down your nut butter toast with a glass of whole milk for added protein, calcium, and vitamin D.

If you don't like cow's milk or choose not to have it, opt for a nut-based milk alternative. It will contain fewer calories, but should still be fortified with calcium and vitamin D, which are important nutrients while you're gaining weight. Read the Nutrition Facts labels closely to ensure you're consuming real ingredients you can easily pronounce—the fewer ingredients listed, the better.

Sugary sodas may be tempting—and while they're high in calories they've got nothing to add nutrition-wise. They're loaded with added sugar, which is linked to an elevated risk of chronic disease. When it comes to beverages, choose whole milk or fruit and vegetable juices to boost your daily dose of vitamins and minerals.

Omelets are usually made with two or three eggs, some cheese, and a variety of added ingredients, so they're already energy-dense. Add extra calories by using a little more cheese and an extra egg in your omelet. But save room for some healthy veggies like spinach, peppers, and onions, or maybe some mushrooms and tomatoes. Cook your omelet with a tablespoon of avocado oil or extra virgin olive oil. This will add extra calories and monounsaturated fat. You can also add a dash of whole milk or half-and-half to the egg mixture for even more calories and added creaminess.

On the side, try a slice of whole-grain bread topped with avocado for a big dose of healthy fat. Avocados are widely known as a superfood since they're loaded with healthy fat and fiber and a great source of protein. They're a great choice for a weight-gaining diet.

Take your avocado toast game up a notch with a fried or poached egg for a double dose of protein and additional calories. Many people don't eat enough fruits and vegetables, and although they're lower in calories, you don't want to give them up since they're also an important part of a balanced diet.

Boost your snack-time calorie intake by slathering some almond, peanut, or cashew butter on apple slices. You'll get plenty of nutrients along with your calories to help you gain weight. Enhance your Greek yogurt with a generous portion of walnuts , almonds or pecans, plus oats or granola and your favorite dried fruit.

Top it off with a spoonful of honey , and you'll have a delicious and healthful snack or dessert. Yogurt has friendly bacteria that help keep your gut healthy, and nuts have beneficial fats and add the calories you need for a weight-gaining diet.

Trail mix is a mixture of nuts, seeds, cereal, and dried fruit. You can buy trail mix in grocery stores or make your own. In fact, you can tack on a few more calories by adding chocolate chips.

Keep your trail mix in a plastic bag or container and carry it with you on the go, so you have something to nibble on throughout the day while on your weight-gaining diet. Protein bars are similar to trail mix, ingredient-wise.