You’re not alone; quite a few people out there are looking to add weight to their frames. The problem is most information caters to the majority, people who need to lose weight. There can be a number of reasons a person needs to gain weight ranging from metabolism problems, health problems or just simply the desire to look strong and fit. The good news is gaining weight does not have to be a chore or even difficult but the only way you will gain is by following these diets consistently.
When starting a weight gain diet it is recommended to eat at least 5-6 separate meals per day. This will allow you to eat more, become less full and develop a consistent eating habit. Most people will need to eat between 2,500 and 4,000 calories per day to gain weight. So for example if you determined you need to eat 3,000 calories per day that would be 500 calories over 6 meals. In addition to eating 6 meals there are several other helpers you can add to your diet including weight gainer shakes and even if you must fast food in moderation.
Weight Gain Diet Tip Number #1
Didn’t your mother ever tell you to drink a glass of milk every day? Milk is a great way to add additional calories that are nutritionally valuable. Milk contains high amounts of protein as well as calcium and other beneficial vitamins. The truth is the more milk you drink the better off you will be in adding sufficient calories to your diet. Try adding milk with each meal you eat, this will add another 200-300 calories per meal alone. The best milk to drink for calories of course would be whole milk. You can even go as extreme as the famous GOMAD diet which suggests drinking 1 gallon of milk a day. If you can handle that much milk there is no way you will not add some weight.
Weight Gain Diet Tip Number #2
Another easy way to pack on calories is using the addition of weight gainer shakes. Weight gainer shakes can be either purchased or home made from various ingredients. Purchased weight gainer shakes range anywhere from 300-1500 calories per serving! Now beware most of these shakes are not cheap and can be quiet expensive, however if you can afford it they are very convenient. Making homemade weight gainer shakes can be less expensive and very easy. Some commonly used ingredients for homemade shakes include peanut butter, milk, oatmeal, Flax seed oil and protein powder.
Weight Gain Diet Tip Number #3
For those with sensitive stomachs using carbohydrates to gain weight is very beneficial. Simple plain foods like whole grain bagels and pasta can pack on pounds quickly. In fact only 4oz of pasta can add up to 400 calories per serving and one whole grain bagel up to 300 calories. You can also add healthy fats to your diet to gain weight as well such as almonds or flax oil. Though fat calories may be scarcer in most foods they add 9 calories per gram which is more than twice as much per gram of carbohydrates.
So the basics of your weight gain diet should include 5-6 meals per day, 2,500 + calories and make sure you get some protein! If you want to make sure as much of your weight possible is muscle be sure to include a weight program 3 or more days weekly.
