Weight Gain Diet Plans

If you're interested in gaining weight, you're going to want to put on muscle rather than fat. Consequently, eat foods that are not only nutritious but also calorie-dense. To gain weight, you have to eat more calories than you burn, and the key is to consume a good variety of lean proteins, complex carbohydrates, and healthy fats. Most people have to eat at least 3,500 calories daily to gain a pound, so if you want to gain a pound a week, you have to eat about 500 extra calories per day.

Breakfast

• Eating a hearty breakfast is a good start for making sure you gain weight. Since your body rebuilds muscle all night, get lots of nutrients first thing in the morning. Try a bowl of muesli or granola in milk topped with banana slices and chopped nuts. Another option is eating a couple of eggs along with two to three pieces of whole grain toast and a glass of juice. You can also make smoothies with 2 cups of fruit juice, 1 cup of fruit, 1 cup of yogurt, 1/4 cup wheat germ or oat bran, and 1/4 cup dried nonfat milk powder. To add extra calories to whole-grain bagels and other breads, top them with peanut butter, honey, or jam.

Lunch/Dinner

• You can have similar types of foods for lunch and dinner. Just make sure you are eating lots of protein along with plenty of carbohydrates and healthy fats. Some beneficial sources of protein include lean cuts of red meat, poultry, fish, cottage cheese, soy products, legumes, and whey protein powder. For healthy carbohydrates, eat whole-grain bread, brown rice, pasta, potatoes, vegetables, and fruits. Since 1 g of fat contains more than twice the number of calories than in 1 g of carbohydrate or protein, make sure you are eating good fats in the form of olive, flax, sunflower, safflower, and cod liver oils as well as raw nuts, avocados. and oily fish like salmon. You might also consider including Nachni pudding or custard in your diet since it not only can help you gain weight but is also a very rich source of iron and calcium. You should be able to find Nachni in your local health food store.

Snacks/Drinks

• Eating often is important, and you should have snacks spaced midway between meals. You might try things like granola and sports bars, dried and fresh fruits, pretzels, whole grain crackers, as well as nuts and seeds. It's also important to eat 30 to 40 g of protein before you go to bed so that your body has an adequate supply of amino acids for its overnight rebuilding process. A couple of good snack ideas are a grilled cheese sandwich on whole-grain bread or a fruit protein milkshake.

  What you drink can be as important as what you eat when you want to gain weight. Milk will help. Try to drink at least two glasses a day. You can substitute milk for another drink like tea or soft drinks. You can also use milk to make smoothies or shakes. Another good drink for adding lots of calories is juice. Also, consuming a low-sugar protein drink right after your meal can help you gain weight.

Other Suggestions

• You are better off eating several small meals throughout the day rather than just a couple of large meals. When you eat often and exercise regularly, you encourage your body to use the calories to build lean muscle rather than store fat. Not only is this good for your health, but since muscle weighs more than fat, it can also help you gain weight. Try to avoid eating junk food, since it is not nutrient-dense, and consuming empty calories is not a beneficial way to gain weight.