Gain Weight

by sami on February 13, 2011

Among the people who are concerned about their diet, there are few who would even want to adopt a diet that would help them increase weight, instead of decrease it. Some people are too lean, and wish to look better by putting on some weight. For them, it is necessary to go high on the daily calorie intake. The amount of calories consumed should be lesser than the amount taken in. lean and thin people need to take in extra amounts of calories, until they reach the weight of their desire.

Basal Metabolic Rate

Taking in extra calories would depend upon the BMR of the individual’s body. At times, plenty of calories need to be taken in because the BMR is so high that even if they consume extra calories, they do not put on sufficient weight. A high protein diet should be taken, which is high in animal proteins, consumption of dairy products should be regular, complex carbohydrates need to be taken in, as they help gain weight, and are digested at a slower pace. Eating at more frequent intervals helps gain weight too, and for these frequent meals, it is necessary to ensure that all the food items taken in are health foods, and not a pile of junk food. Junk would only add up the empty calories, and adversely affect the health.

Foods That May Help Gain Weight

Unsaturated fats are important for the body. Fish is an important food item that should be taken in at least twice a week. It would give the body its required proteins, as well as keep low on the cholesterol levels. Despite the fact that weight is to be put on and not cut down, it is still important to gain the calories from health foods, such as lean meats, fish, as mentioned earlier, poultry, nuts, seeds, and legumes. Carbohydrates may be obtained from fruits and vegetables, and whole grains. The oils in which foods are cooked should be olive oil, sunflower oil, or canola oil, which contain the healthy unsaturated fats.

There are some weight gain diets which focus on the ratios of the calorie-adding nutrients, like proteins, carbohydrates and fats. The ratio of these nutrients affects the amount of weight that an individual may put on. A general ratio that is believed to work well for weight gain is protein, 20-50%, carbohydrates, 30-60%, and fats, 20-30%.

High-protein foods – addition of health foods is essential to the meals. Proteins add to the mass of muscles. This adds up to the weight of the individual. For breakfast, add one slice of whole-grain bread, and peanut butter. Baked fish or chicken could be added to the meals, instead of fried foods. Fried items would not help gain weight; instead they would just make you unhealthy. High-protein foods include, fish, eggs, dairy products, and beans.

Carbohydrates – carbohydrates take a longer time to digest. This means that complex carbohydrates would help gain weight, because the calories taken in would take a longer time to burn. If calories are burned fast, weight is reduced.

Snacks – for snack time, it is necessary to incorporate nuts in the diet, in place of burgers or other similar junk items.

Beverages – health drinks such as milk are important for you. Do not take in packed fruit juices as they contain unhealthy sugars, instead, opt for fresh juice extracts.

Vegetables – fruits and vegetables and legumes are important on a daily basis, along with one serving of protein per meal per day.

Meal Regularity

You have to make sure you add nutrition to the body, and not just add up the calories. Whatever foods you add, should be a form of nourishment, and not contribute to ill health. Normally there are three meals throughout the day. You can increase it to having five to six meals a day, having three large and three small meals. This would help add up the calories.

Apart from food items, protein powders and supplements can be consumed too, for extra calorie intake. These may be added to milk for the extra calories. Meals should be taken in larger proportions, and health foods should never be substituted for unhealthy foods such as fries. Exercising is also important alongside, to gain weight. All calorie intakes and activity schedules should be properly noted, and whatever best suits you, should be continued for future. Since everyone’s body is different, so are the effects of various diets on the body.  Not everything suits everyone.

Keeping the above elements in mind, one should adapt to changes that may best benefit him, and also keep him in optimal health for longer.





Your diet has a major effect on your physique. The biggest problem concerning young individuals about obesity is that it affects the aesthetic appeal of the individual. A fat person looks unsightly as compared to a lean, smart individual. Obesity has other serious negative effects on the health too, pertaining to the inner systems of the person. An obese individual has greater chances of suffering from serious health conditions, like heart issues, high cholesterol levels, or severe breathing problems.

Since life is becoming so fast these days, even eating habits are taking a turn. People do not opt for cooking meals after getting home from work; they would rather just eat out or grab a burger or other such fast foods on their way home. These foods are unhealthy and just put on weight, due to the high amount of empty calories they withhold. These calories are turned into fat once taken in the body. They do not generate energy, but are stored under the skin as fats. A healthy diet and regular exercise is essential to keep an individual fit and in good shape.

Meat has been shown to have adverse effects on health, if taken in regularly. However, white meat such a fish is healthy, and also helps in lowering cholesterol levels, due to the Omega 3 fatty acids it contains. There are various types of diet plans available for the obese. If a person is on an ‘Anabolic Diet’, he should make sure that:

  1. Fats are not TOTALLY omitted from the diet. Fats are needed by the body too.
  2. Food is taken in even if not hungry.
  3. You stick to the diet plan for about a month, even though it may cause irritability and general weakness.
  4. There is sufficient amount of fiber in the diet.
  5. There are a number of vegetable intakes daily.

These are foods that are essential even if a person is not on an anabolic diet. A regular diet to prevent obesity would also classify these points as essential.

Other foods that need to be avoided strictly for weight loss, are, carbonated drinks or soda, coffee, alcohol, snacks like chips, bakery items, cakes, cookies, ice cream, chocolates and candies. Coffee causes weight gain because it increases food cravings and stress. Whole grain foods should be chosen at the grocery store, and labels should be read before purchasing, to see that there are minimal or no sugary ingredients in the product.

Coffee can be alternated with green tea. Some people need the caffeine at work to keep them afresh, but they can consume green tea instead, which would contribute to the fat reduction process in the body. Green tea also contains anti-oxidants, which help prevent from cancer, and are anti-ageing components.

Salt and sugar should be avoided for weight control, as they are both elements that can produce a gain in weight. Processed foods should also be bought as little as possible; always opt for natural foods, to avoid the sugar and corn syrup and hydrogenated oils that the processed food may contain. Other food items that need to be strictly avoided are:

  • Ice creams
  • Candies
  • Sodas, cold drinks, juices
  • Cakes
  • Fried food
  • Salted nuts
  • Table sugar
  • French fries and burgers
  • Canned fruits
  • Biscuits, potato chips and cookies
  • Chocolates and chocolate dishes
  • Pies and desserts

A bit of discipline into the daily eating habits would help in cutting down fats from the body, as well as keeping it fit and healthy. If all the extra calories are cut down from the daily food intake, a well-shaped physique which is more appealing and healthy may be attained. Keeping an empty stomach is not the solution, but the selection of the right food at the right time, is the best way to keep up in good shape.



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