How to Gain Weight Fast: The Best Weight Gain Meal Plan 2024


The best Natural ways to weight gain

Some folks want to gain weight or muscle quickly. Others may find it as tough as losing weight. However, being too thin is an issue that affects a lot of individuals in the opposite way.

This is a cause for concern because being underweight may be just as harmful to your health as being fat. In addition, many people who are not clinically underweight want to gain muscle.

The fundamentals are the same whether you are clinically underweight or just desire to gain muscle mass. This article describes the best natural ways to weight gain rapidly and safely.

The best Natural ways to weight gain
The best Natural ways to weight gain

Increase your physical strength

You must lift weights at the gym or participate in sports to enhance your physical strength and prevent storing excess calories in your body as fat.

To build your muscular mass, go to the gym at least four to five times every week. Instead of spending a lot of time doing cardio, prioritize strength training.

Cardio is beneficial to your heart, but it also burns a lot of calories and is ineffective for those who are underweight.

Maintain Your Hydration

Water has long been associated with weight loss since it helps to minimize the quantity of food ingested. As a result, avoid drinking water before or during meals because it makes you feel full.

Water does not help you gain weight, but it helps prevent dehydration and removes toxins from the body. Protein smoothies can help you keep hydrated while also gaining a healthy weight.

However, some experts believe that consuming too much water might contribute to weight gain. They think that the body can only excrete a certain amount of water. If you consume more water than your body can tolerate, it is stored as water weight and causes weight gain.

The best diet plan for Weight gain

It is critical to incorporate healthy fats and oils into your diet, especially if you are attempting to gain weight. Employ healthy oils such as olive and avocado oil.

Homemade protein smoothies

Drinking homemade protein smoothies might be a healthy and rapid approach to gaining weight.
Making your smoothies is the best option because commercial versions are frequently high in sugar and low in nutrition. You have total control over the taste and nutritional value as well.

Here are a few great options to consider. If you have a lactose sensitivity, mix each with 2 cups (470 mL) dairy milk or soy milk. Both provide more minerals and calories than other types of milk.

  • Chocolate banana nut shakes Blend 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) peanut or other nut butter.
  • Vanilla berry shake: Combine 1 cup (237 mL) fresh or frozen mixed berries, ice, 1 cup (237 mL) full-fat Greek yogurt, and 1 scoop of vanilla whey protein.
  • Chocolate hazelnut shakes: Whisk together 15 ounces (444 mL) chocolate milk, 1 scoop of chocolate whey protein, 1 tablespoon (15 mL) hazelnut butter, and 1 avocado.
  • Caramel apple shake: Combine 1 sliced apple, 1 cup (237 mL) full-fat Greek yogurt, 1 scoop caramel- or vanilla-flavored whey protein, and 1 tablespoon (15 mL) sugar-free caramel sauce or flavoring in a shaker cup.
  • Vanilla blueberry shake: Mix together 1 cup (237 mL) fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 mL) vanilla Greek yogurt, and sweetener to taste.
  • Make a super green smoothie with 1 cup (237 mL) spinach, 1 avocado, 1 banana, 1 cup (237 mL) pineapple, and 1 scoop of unflavored or vanilla whey protein.

All of these smoothies include 400–600 calories, as well as a lot of protein and other critical vitamins and minerals.

The most important sources for weight gain.

  • Red meats.

Red meat is one of the most effective muscle-building meals available. For example, 6 ounces (170 grams) of steak has around 5 grams of leucine.

Leucine is a critical amino acid required by your body to increase muscle protein synthesis and create new muscle tissue. It also has 456 calories and closes to 49 grams of protein.

Furthermore, red meats are one of the finest natural sources of dietary creatine, which is perhaps the best muscle-building substance in the world.

Consider picking fattier cuts, which contain more calories than leaner meats, to help you consume more calories and gain weight.

In one study, 100 older women ate 6 ounces (170 grams) of red meat and did weight exercise six days a week for six weeks.

The ladies gained lean mass, increased their power by 18%, and experienced a rise in the essential muscle-building hormone IGF-1.

Although both lean and fatty types of meat are abundant in protein, fatty meat has more calories, which can contribute to weight gain. Brisket is one of the most well-known recipes for fatty meat.

Brisket is notorious for taking a long time to make, but it may be made much easier if you have a good cooker.

Start this brisket dish in the morning and you'll have a nutritious meal ready in the evening — only 300 calories per 3-ounce (85-gram) serve.

  • Milk.

Milk has long been used as a weight gainer or muscle builder. It has an excellent combination of proteins, carbohydrates, and fats, as well as calcium and other vitamins and minerals.

Milk is a good protein source that contains both casein and whey proteins for people looking to gain muscle. When paired with weightlifting, it has also been demonstrated in studies to help you gain muscle.

Furthermore, studies have shown that milk, or whey and casein together, might result in a more bulk increase than other protein sources.

If you're exercising, drink one or two cups of whole milk (149 calories per cup) as a snack, with a meal, or before and after your workout.

  • Cheese.

For generations, cheese has been a staple meal. It's heavy in calories and fats, much like dark chocolate. Cheddar cheese offers 111 calories and 7,5 grams of protein per 1 ounce. One ounce is not as tiny as you would imagine. It's roughly the size of two dice.

Because cheese is appetizing, you may simply include it in most foods and add several hundred calories.

Cheese comes in a wide range of flavors, from creamy to soft to hard. See which cheeses on this list of healthy options are best for you.

Many kinds of cheese are rich in saturated fat and cholesterol. Cheeses of all varieties, like most high-calorie meals, should be taken in moderation.

Mac and cheese are one of the most popular cheese meals. Even if you don't have much of an appetite, it's easy to consume. For a healthier version of the perennial favorite, try this mac and cheese dish.

Oh, and don't forget about the grilled cheese sandwich. Who can resist our childhood favorite of whole grain bread or English muffins every now and then?

  • Whole eggs.

Eggs are one of the best muscle-building foods available. They are an excellent source of high-quality proteins and healthy fats. A big raw egg weighing 2 ounces with a shell (50 grams) has around 74 calories.

It's also critical to consume the entire egg. In fact, the yolk contains virtually all of the essential elements present in eggs.

There's no reason to limit your egg consumption if you don't have an egg sensitivity – you can easily consume three eggs each day if you wish.

In reality, many sportsmen and bodybuilders have six or more meals every day.

Eggs are quite adaptable and may be prepared in a variety of ways, such as boiling, poaching, frying, baking, and scrambling.

For example, use them in:

  1. Salads.
  2. Casseroles.
  3. Sandwiches.
  4. Fried egg muffins
  5. Bread alternatives
  6. Sweets such as custard and crème brûlée (in moderation, of course).

Any time of day, omelets are a favorite breakfast food. For a high-calorie fiesta, combine meats, vegetables, and cheese, then top with sour cream and avocado.

Try these egg breakfast dishes (we won't tell if you eat them for lunch or supper).

  • Full fat yogurt.

Another healthful and quick snack is full-fat Greek yogurt. It has an excellent nutritional profile, with a well-balanced mix of protein, carbohydrates, and fat.

Each 6-ounce serving of plain, whole milk yogurt contains 165 calories and 15 grams of protein, even before you add all of your favorite combinations and toppings.

Many high-calorie snacks and nutritious weight-gain recipes use yogurt. Here are a few examples:

  1. Fruit and yogurt: 1–2 cups yogurt mixed with fresh or dry berries Nuts, seeds, honey, oats, dark chocolate, or coconut flakes can also be added.
  2. Chocolate peanut butter pudding: Combine 1–2 cups yogurt, 100 percent cocoa powder, peanut or nut butter, and a sweetener like a stevia, honey, or sugar. You may also add a scoop of whey protein for extra protein.
  3. Yogurt parfait: Layer 1–2 cups yogurt, granola, and mixed berries to make a delightful and well-balanced breakfast or snack.
  4. Smoothies: Adding full-fat Greek yogurt to practically any smoothie boosts the protein level and gives it a creamier, milkshake-like consistency.

For even more calories, less sugar, and nearly twice the protein of conventional yogurt, try whole milk Greek yogurt. Greek yogurt is thicker and more strained than regular yogurt. As a result, it's ideal for toppings or as a tasty snack on its own.

Choosing the best yogurt among the various options at the grocery store might be difficult. Read the label and avoid products that include additives such as sugar, thickeners, or preservatives.

  • Salmon and oily fish.

Salmon and fatty fish, like red meat, are high in protein and essential good fats. Omega-3 fatty acids are among the most important and well-known nutrients found in salmon and oily seafood.

They provide several health advantages and aid in illness prevention. A 6-ounce (170-gram) fillet of deboned wild sockeye salmon has around 250 calories and 12 grams of good fats. The same meal contains 37 grams of high-quality protein, which can aid in muscle building or weight gain.

Salmon can be steamed, sautéed, smoked, grilled, baked, or poached in a variety of different ways. You may also consume raw salmon in sushi and sashimi, as well as smoked salmon.

Fresh or frozen salmon is sometimes somewhat more costly, but canned salmon is a quick and economical solution. Almost all canned salmon is wild rather than farmed, providing it high nutritional value.

Consider the following easy and nutritious ways to incorporate salmon into your diet:

  1. Use canned salmon instead of tuna in your typical "tuna" salad.
  2. Make a Cobb salad with canned salmon instead of chicken, then top with bacon, hard-boiled egg, avocado, lettuce, and tomatoes.
  3. Try some smoked salmon. Spread cream cheese over whole-grain bread or crackers, then top with smoked salmon, cucumber slices, or capers.
  4. Combine salmon, leafy greens, asparagus, and full-fat plain Greek yogurt, mayonnaise, or sour cream in a salad.

Gain Weight Fast

Gain Weight Fast
  • Rice.

Rice is a practical and low-cost carbohydrate source that can help you gain weight. 1 cup (158 grams) cooked white rice has 204 calories, 44 grams of carbohydrates, and very little fat.

Rice is also fairly calorie-dense, which means that a single serving can quickly provide a substantial number of carbohydrates and calories. This allows you to eat more food, which is especially beneficial if you have a limited appetite or become full quickly.

When you're in a hurry or on the road, 2-minute packs of microwavable rice may be quickly added to other protein sources and prepackaged meals.

Another common way is to make a large pot of rice, refrigerate or freeze individual pieces, and then combine it with other proteins and healthy fats for a variety of meals throughout the week.

There are several methods to transform rather plain rice into a flavor explosion. The simplest method to add flavor, calories, and protein is to toss in some of these items after you've cooked your rice:

  1. Parmesan cheese with butter.
  2. Broccoli and cheese.
  3. Eggs scrambled.
  4. Sesame seeds, peanuts, or cashews, toasted.

Top your rice with a sauce like a curry, pesto, or alfredo to add flavor and calories. If you're short on time, you may buy these sauces ready-made.

A rice dish may simply be expanded into a whole dinner. For a nutritious lunch, try this wild rice and chicken kale (400 calories per serving).

You can also make your own healthy twist on the Chinese takeout classic, fried rice, with this baked vegetable-tofu "fried" rice dish.

  • Nuts and nut butter.

If you want to gain weight, nuts and nut butter are excellent selections. A quarter cup of raw almonds has 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of good fats.

Because nuts are high in calories, only two handfuls a day with a meal or as a snack can soon build up to hundreds.

Add nut butter to a range of snacks or dishes, such as smoothies, yogurt, and crackers, to quickly transform them into a high-calorie snack.

Try this peanut butter banana smoothie with only three ingredients for a fast pick-me-up (270 calories, using whole milk). If you are allergic to peanuts, substitute another nut butter.

However, make sure to use 100% nut butter with no added sugar or oils. Better still, create your own with this recipe for homemade almond butter. It's simple to prepare and inexpensive.

  • Potatoes and starches.

Potatoes and other starchy foods are a quick and inexpensive method to gain calories. Choose one of the following healthy sources of starchy carbs:

  1. Quinoa.
  2. Oats.
  3. Maize.
  4. Buckwheat.
  5. Potatoes and sweet potatoes.
  6. Squash.
  7. Winter root vegetables.
  8. Legumes and beans.

Potatoes and other starches not only contribute carbohydrates and calories to help you gain weight but also enhance muscle glycogen storage.

Glycogen is the primary fuel source for the majority of sports and activities.

Many of these carbohydrate sources also contain essential minerals and fiber, as well as resistant starch, which can help support your gut bacteria.

You can make one of the latest Instagram trends with sweet potatoes: sweet potato toast. Preparation takes simply a few minutes. Begin by washing, drying, and thinly slicing a medium-sized sweet potato, then toasting it in a toaster or toaster oven to your taste.

Then you add your preferred toppings. For instance, smear it with mashed avocado and top it with a cooked egg (300 calories per serving). You now have a delicious breakfast or post-workout snack.

Quinoa is a seed that is prepared and consumed similarly to a grain. It can be cooked and eaten alone, added to soups, or ground into flour for use in bread, beverages, or porridge.

Other techniques to increase the caloric content of complex carbohydrates include:

  1. Tossing potatoes with sour cream
  2. Quinoa or mashed potatoes with shredded cheese
  3. Roasting your veggies with healthy fats like olive or avocado oil.
  4. As a garnish, sliced olives
  5. Hummus on whole-grain bread or crackers
  6. Substituting dairy or soy milk for water in oatmeal or other hot grains.
  • Whole grain bread.

Whole-grain bread is another effective carb source for weight growth.

By mixing bread with protein sources such as eggs, meat, and cheese, you can create some extremely easy, high-calorie, and well-balanced meals.

When shopping for bread, go for natural whole grain and seeded loaves. Most supermarket shops have healthier options, such as Ezekiel bread.

Sandwiches are one of the most convenient, adaptable, and portable meals for gaining weight. The only constraint is your imagination when it comes to meats, cheeses, veggies, nut butter spreads, avocado, and other items.

Consider one of these sandwich recipes. Everything from the classic Reuben to healthy wraps and inventive variations on the classic grilled cheese is available.

For good cause, sourdough bread has grown in popularity during the epidemic. It's one of the most nourishing and filling bread.

Many people are learning how to create sourdough starters during the epidemic. Sourdough bread is made using only three ingredients: wheat, water, and salt. A 2-ounce (56 g) slice has around 160 calories.

  • Healthy cereals.

Healthy cereals can be a good supply of carbohydrates, calories, and minerals.

While processed, high-sugar cereals should be avoided, healthy alternatives, such as oatmeal cooked with whole milk, can be an excellent carb source to include in your diet.

A 1-cup portion of cooked oatmeal has around 130 calories, plus the calories in any whole milk or toppings you add.

Toppings for heated oats, overnight oats, or full-fat Greek yogurt include:

  1. Nuts.
  2. Dried fruit.
  3. Chia seeds.
  4. Fresh berries.
  5. Homemade granola.

Grain cereals like oats also include helpful elements including fiber and antioxidants.

When shopping for cereal, look for the following healthy options:

  1. Oats
  2. Granola.
  3. Multigrain.
  4. Bran.
  5. The Ezekiel brand.

Read the label and avoid cereals with a lot of added sugar. When feasible, choose ones with the greatest fiber.

Granola is a high-calorie combination of grains, dried fruits, and nuts. It It has a lot of nutrients, fiber, and protein. One-half cup of granola has around 200–300 calories.

To avoid the added sugars in certain store-bought granola, you might want to consider creating your own.

  • Cereal bars.

Some of the healthier cereal bars on the market might be an excellent high-calorie snack on the run. Most bars have 150–200 calories on average.

They're also a terrific choice before or after a workout since they include a combination of slow- and fast-digesting carbohydrates.

Combine a cereal bar with additional protein sources, such as full-fat Greek yogurt, boiled eggs, cold pieces of meat, or a protein shake, for a quick snack or supper on the run.

While some cereal bars are healthful, many others include unnecessary sugar, oils, salt, and preservatives. You may try making your own bars. Note that it is much simpler than you might think.
Make your own homemade cereal bars using these recipes. Often, you'll only need a few items, which you may already have in your cupboard.

If you aren't adept in the kitchen, you can discover healthful store-bought cereal bars. Just be sure to choose bars made from whole grains and other nutritious components like dried fruits, nuts, or seeds.

The best Natural ways to weight gain
ways to weight gain

  • Dried fruit.
  1. Dried fruit is a high-calorie snack with antioxidants and minerals.
  2. Dried fruit comes in a variety of flavors and has naturally high sugar content. This makes them ideal for weight growth, especially because they are easy to eat and taste delicious.
  3. Many people assume that when fruits are dried, the majority of their nutrients are lost. This is not true. Dried fruits are high in fiber and have the bulk of their vitamins and minerals retained.
  4. Combine dried fruit with a protein source, such as meat, cheese, or a whey protein shake. They also go well with almonds and full-fat plain Greek yogurt, giving a good source of healthy fats, protein, and other essential elements.
  5. Dates are abundant in antioxidants, fiber, and nutrition. They're dynamic and simple to create as a high-calorie snack. About 130 calories are in two Medjool dates.
  6. Fill dates with nut butter, cream cheese, or cooked grains such as rice or quinoa. To add sweetness to smoothies, sauces, and dressings, add one or two dates.
  • Avocados.

Avocados are high in healthful fats. Avocados, unlike other entire fruits, are fairly calorie-dense and hence a wonderful food to help you gain weight.

  1. One big avocado has around 322 calories, 29 grams of fat, and 14 grams of fiber.
  2. Avocados are also abundant in vitamins, minerals, and different phytochemicals.

Try incorporating avocados into your main courses as well as additional dishes such as omelets or sandwiches.

Avocado toast is one of the most popular and simple ways to consume avocado. Simply mash one avocado and put it over toast. It's that simple!

  • Dark chocolate.

A lot of antioxidants and health advantages may be found in high-quality dark chocolate.

Dark chocolate containing at least 70% cacao (the cacao seed from which chocolate is manufactured) is thought to aid in the regulation of stress hormones and blood sugar levels.

It may also help lower the risk of cardiovascular disease, some malignancies, inflammation, stress, and type 2 diabetes.

Dark chocolate, like other high-fat meals, has a very high-calorie density, which means it's quite simple to consume a lot of calories from it.

Each 100-gram (3.5-ounce) bar with 60–75 percent cacao solids has around 600 calories and is high in micronutrients and health-promoting components like fiber, magnesium, and antioxidants.

Aside from eating it straight, there are other ways to enjoy dark chocolate.

Garnish your breakfast cereal with it, add a few curls to a fruit platter, or create some steaming-hot drinking (or sipping) chocolate like the Parisians.

Healthy chocolate desserts may be made, such as energy bites, guilt-free chocolate truffles, or chocolate peanut butter avocado pudding.

Many different varieties and qualities of dark chocolate may be found in supermarket aisles. Choose a high-quality one that has at least 70% cacao.

Protein supplements

Taking protein supplements is a frequent weight-gain approach for athletes and bodybuilders. There are several forms of protein available, including whey, soy, egg, and pea protein.

Whey protein supplements and mass gainers (supplements that help you gain muscle mass) can be incredibly simple and cost-effective weight-gaining tactics, especially when paired with a strength exercise.

Some people believe that whey protein is harmful or unnatural, however, this is not true. Whey protein is derived from dairy and has been demonstrated to boost health indicators and lower illness risk.

Protein supplements maybe even more vital if you exercise because your daily protein requirements rise.

Whey protein, like meats and other animal products, has all of the necessary amino acids needed to induce muscle building.

You may use it before or after your workout, as well as at any other time during the day.

A protein smoothie, especially for breakfast, is the simplest method to include protein powder into your diet. That leaves you with the remainder of the day to include nutritious meals and snacks to ensure a balanced nutrient intake.

In general, homemade smoothies are more healthful than store-bought ones, which may have extra sugar and flavorings.

To begin your day with a high-energy breakfast, try this basic whey shake recipe. For even more protein, try adding peanut butter, almond butter, flaxseeds, or chia seeds.

To improve the protein content of foods such as soups, mashed potatoes, and oats, unflavored whey protein can be added.



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