A weight gain diet needs a lot of care and attention. On the surface it seems quite simple, just eat a lot of excess calories and you are good to go. However, it is a bit more complicated than that. Sure you may gain a few pounds but we need to do it healthily. Our entire health is affected by what we plan to eat in our diet plan. To make things simple we have compiled a list of some of the things you can do to achieve a healthy weight gain.
Entire eating habits may change for some people when they try to do this. This is the reason we want to make our meals sustainable in the long run. Leaving a structured eating routine halfway won’t bring in results. Moreover, it may affect your overall physical well-being.
Make Your Meals Nutritionally Balanced
Not paying attention to nutrition is one of the mistakes people make when following a weight gain diet. Moreover, your meal is meant to be nutritionally balanced regardless of the meal plan. But, in our case, things are a bit sensitive because of the excess food we want. For example, if someone eats only protein and ignores other macronutrients, that can cause a problem.
Your body requires a balance of carbs, fats, and protein. However, the only difference here is that you will be eating more of them. Yet the proportion of each nutrient in your meal may stay the same. Another concern is overeating at a particular point of the day. For example, eating too much for dinner can cause stomach aches because we go straight to bed afterward. Plan your entire day hand to avoid complications.
1. Be Smart With Your Calorie Intake
A weight gain diet should have some planning put into it. Especially when it comes to calorie intake. Your goal should be to make a calorie surplus however, where it comes from is the issue. Try organic sources for excess food. Being smart with what we eat defines our health goals. It makes us achieve them a lot quicker. Set a time frame that defines when you should achieve a certain goal.
This way you would know when to increase the number of meals. One way to achieve health gains is to incorporate a high-calorie breakfast. It gives you the best start to the day and is a smart use of your time. All of that excess energy is put to good use because your body demands it. However, keep it clean by using organic ingredients.
2. Avoid Processed Foods As Much As You Can
Processed foods, in general, contain a lot of additives that shouldn’t have a place in our eating habits. For example, if you were to eat only processed foods full of refined carbs and added sugars it won’t help. Some people think they need to eat such things because they are fun snacks and put on weight.
The reasoning behind it stems from our belief that excess food leads to bulking. However, the truth is quite opposite. You would want to add regular exercise and cardio at the least, otherwise, you risk putting in a lot of excess fat.
This can cause plenty of health complications down the road. Your eating habits need to change, replace all processed foods with organic ingredients that are nutrient-dense. They might not be as palatable but they have little to no long-term risks.
3. Protein Rich Foods Are Always Good
Protein-rich foods are an obvious choice for a weight gain diet. They provide plenty of nutritional value. It is the most calorie-dense macronutrient. Furthermore, it has tons of benefits such as improved metabolism and digestion. An increased metabolic rate means you are burning food quickly for energy. Combine light cardio with protein and you’ll be feeling hungry again.
This is great if you want to put on a few pounds quickly. The go-to source for protein would be meat. Moreover, it is suggested that you start with lean meat such as chicken. Most people aren’t used to eating an excessive amount of meat. So, instead of red meat go for chicken, it has more than enough energy to get you through the day.
4. Fiber Adds Value To Your Diet Plan
Fiber-rich foods are excellent for a weight gain diet plan. Moreover, they add value to your health goals. For example, they assist in maintaining proper digestion. This is important because you’ll be eating a lot of different foods that may cause dehydration and make you constipated. Fiber is here to help as it relieves the symptom of constipation. Furthermore, those that are high in carbs are most likely rich in fiber as well. Whole grains are common in most people’s eating habits.
Make sure it stays there if you want to gain weight quickly. Try out different sources for this nutrient, having variety in your meals makes them sustainable over the long term. This strategy is very different from losing a few pounds. You most likely would stay away from carbs and fiber. However, in our case, we use it to our advantage. It takes a long time to digest because it is so calorie-dense.
5. Plant-Based Alternatives For Weight Gain
Plant-based alternatives offer a great opportunity. It is a complete departure from the traditional way of bulking up. However, it is no less effective than eating animal products. There is a misconception about plant-based alternatives that they don’t have enough calories to make our meals work. This is not true. There are more than enough examples out there to prove otherwise. For example, cruciferous vegetables have plenty of vitamins, minerals, and antioxidants.
Another example is nuts and seeds that have plenty of plant-based protein. Vegan alternatives are a testament to what they can do for your weight gain diet plan. However, you will have to do a little bit of research to find the best substitute out there.
6. Healthy Weight Gain Requires Controlled Fat Intake
Fat is yet another important component in your weight gain diet. It might seem obvious to include it however, it comes with a catch. Fat intake needs to be controlled and channeled. Use it in moderation and eat as much of it from organic sources as possible. Most people will instinctively turn to processed products. This is a bad idea, over time you could have a serious issue such as elevated cholesterol levels.
A quick and easy solution is to try plant-based fat. It is accessible and nutritious. Some sources include natural vegetable oils such as derived from coconuts and olives. They hold a lot of vitamins and antioxidants as well. Moreover, nuts also contain a lot of fat as well, they are also quite a calorie-dense. Use them in moderation. Consult a dietary expert on how to incorporate it into your daily routine.
7. Use More Dairy Products
Dairy products are great for putting on a few pounds. Moreover, they are full of protein and calcium among other vitamins and minerals. Try to use full-fat dairy products. For example, people assume that skimmed milk and yogurt are somehow better for you. That is not necessarily true because they have lost a lot of their potency in the skimming process.
You need every ounce of energy however, it should come from organic sources. Plus it also promotes stronger bones and prevents diseases such as osteoporosis. Plant-based yogurt also exists but they are not for everyone. So, it is better to test something before adding it to your routine.
Don’t Try To Rush a Weight Gain Diet Plan
Rushing any weight gain strategy will result in disaster. Not making a nutritionally balanced portion can lead to deficiencies. This is one of the major reasons people fail. They do not think long-term and eat overly complex ingredients. This makes their diet plan fall apart very quickly.
Firstly, try those things you are familiar with, and if they don’t work try something else. Secondly, consult an expert for some guidance. Many people expect results without committing to a structured plan. Consistency is the key to a healthy lifestyle.