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Gain Weight Diet: Add Muscle, Not Fat
It may seem strange but gaining weight is actually a goal of many instead of losing weight. Guys that have thin frames especially seek to bulk up a bit, but it’s important to gain weight in a healthy way. This means gaining weight by adding muscle mass and not by just getting fat. An effective program that aims to cause weight gain is based on solid nutrition and the right type of exercise.
Some guys can eat a lot of food but never gain any weight. It’s more than just eating a lot of food, but instead, eating the right kind of food and stimulating the muscles to begin using those nutrients for growth.
Calorie Content of Food to Gain Weight
Proteins and all carbohydrates have 4 calories per gram and fats have 9 calories per gram, but different foods have different calorie density due to what the food is made of and its water content.
A person could eat two heads of lettuce and feel quite full, but few calories would be consumed. However, a small stick of butter would contain loads of calories although it would be difficult to eat a stick of butter in one sitting.
If you want to beef up your calorie content to gain weight then choose calorie-concentrated foods.
Choose foods that are both nutritionally dense and calorie dense, as they will help you gain weight by adding muscle mass and not fat.
Foods That Have Few Calories
Foods that have a lot of fiber and a high water content are usually very low in calories. Many vegetables are low calorie foods and won’t help you gain weight but are often used by body builders to “lean up” before a competition. Nutritionally, vegetables should still be included in the diet, but not in bulk. Here are some low calorie options.
- lettuce
- broccoli
- cucumbers
- spinach
- celery
- cauliflower
- peppers
- onions
- oatmeal
Carbs That are Calorie-Dense
Choosing the right carbs is important and just because a food has a lot of calories, it doesn’t mean the food is nutritious or that it will help you gain weight. For instance, white bread and white sugar are calorie dense but they are nutritionally empty and have been shown to cause people to gain weight, although in the form of fat cells not muscle mass.
Pick foods that are made of complex carbs, that will provide your body good nutrition, and that will not spike blood sugar levels. Calorie dense carbs to use as part of a gain weight diet include.
- whole wheat pasta
- brown rice
- quinoa
- sweet potatoes
- potatoes
- fruit
- juices
- beans
- whole grain bread
Calories From Fats
This is an item of great controversy in the area of diet and gaining weight. Some promote eating very little fat, while others say that you can eat as much fat as you like and still lose fat and build muscle.
There is a happy medium. Those wishing to gain weight should eat some fat, but make sure the majority of the fat consumed is healthy fat. Cells actually require fat to function and grow. Stay away from processed fats like hydrogenated oils and eat natural fats found in foods such as;
- nuts
- avocados
- eggs
- olive oil
- fish oil
- flaxseed oil
Muscle Mass Builder: Protein
Since muscles are composed of protein, then it only makes sense that a gain weight diet should contain a lot of protein rich foods. Now protein doesn’t go straight to your muscles but is first broken down into amino acids and then the body uses these amino acids to build the proteins it needs to grow more muscle cells. Most people think of meat as their number one protein source, but legumes, some grains, and some vegetables are good sources of protein as well. Protein rich foods include;
See also High Protein Diets
Gain Weight Diet Supplements
When possible whole foods are the best choice when eating a healthy weight gaining diet, but sometimes protein supplements and weight gain supplements can be useful. Many of these products are loaded with sugar and other additives. Find products that are as pure as possible. Protein supplements don’t have to taste like a chocolate sundae, but are healthier when plain whey protein is mixed into freshly made smoothies.
Weight Gain With Meal Replacement Products
While meal replacement products seem like an easy and convenient way to gain weight, they should be used in limited quantity. Most of these products are full of sugar and processed ingredients. These are expensive and money would be better spent buying natural peanut butter, and other whole foods that are nutritionally and calorie dense.
Diet Recommendation
We recommend Body Building Revealed by Will Brink. This is a totally comprehensive program that uses science, resistance training, and diet for weight gain in the form of lean muscle mass. Some of the program highlights include.
- Extensive and detailed guidance on exactly what to eat for the best muscle gains.
- Well-researched reports into a multitude of supplements. Find out exactly what is hype and what actually works.
- Detailed workout plans and programs from a variety of sources (and yes, they tell you exactly what you need to know if you are a beginner).
This program also has a members only website that gives you the following tools to help you pack on the muscle.
- Training gurus and their programs
- Nutrition Database
- Meal Planner
- Supplement and Book Reviews
- Calorie Planner
- Exercise and Training Videos
- A very active forum!
- Free updates for life.
If you’re willing to put in a little hard work then this program is a great tool to teach you the secrets of professional bodybuilders.
See Also
Muscle Growth Diet by Ori Hofmekler
Natural Physiques- The Healthy Fat Loss and Muscle Building Supersite.
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hi i weight 1kg, how can i gain weight?
am 20 yr and my weight is only 37 kg i want become 45 kg can u please help in gaining weght can u tell me the diet schedule so that i can gain weight
hey, here is some info that will motivate most of you if you’re looking to gain weight. First off, you have to let biology lead the way. Most men don’t start getting those testosterone levels high enough to gain significant weight until atleast 18 years old, so relax. Its a simple input to output ratio, and if you’re eating less calories than you’re burning off, either through natural metabolism or exercise, you won’t put on pounds. I was 6’0 about 165 and put on about 40 lbs of muscle in roughly 2 years. It takes time, but it definitely can be done. Make sure you’re eating calorie dense foods, as well as tons of protein, in forms such as red meat, chicken, and protein shakes. Space them out over the day so that you are eating 5-6 meals per day. Basically, eat all the time, but choose the right nutrient rich foods, not just empty calories. Also, make sure you’re getting carbs in the forms of whole weat, oatmeal, and fruits and vegetables into your diet, as they contain many of the essential vitamins and minerals your body needs for growth. With a heavy weight lifting routine, and diet like I mentioned, you will start noticing results within weeks, the hardest part is just maintaining it.
hi, realy need help with gaining weight. I am 20 years old about 5,6 and only weigh about 8 stone, i am very skinny and it is realy efecting my life and self confidence as strugle to find cloths to fit me which i feel happy in, please please help me get to a size where i feel confytable. thankyou
my legs .. waist.. face also very lean.
that too i want to make my face looking good by increasing cheeks..
im 25 yrs my weight 58 height 6 from past 4 yrs im same weight
i want to increase weight .one more thing im staying out of my home
so plz specify the low cost food items to increase the weight im student . most of the time im studying only..
so please help me to increase weight ..
hey im 17 and I find it very hard to gain weight.I eat and eat but my weight stays the same. I weigh 56
i’m 17 6.1ft 135lbs. people tell me with my height i should be 170-180. what can i do to gain weight within a couple of months?
i am 24 years. my weight is 43.pls tell me how can i increase my weight
am 23 year old my weight is 45kg plzzzz send me a diet plan
Am 25 and 1 weigh 24.What can i done to gain weight?
hi i m female of age 17. my weight is 36 kg only and i m looking for a diet to increase 6 kg of my weight in a month.. can any body help me?
i am 23 years old and i need weight gaining food and other thing is to improve my weight. now i have 50 kg.
Thank you!
Good advice but im thin as a stick and still get all the girls!
um 25 years old n um weighing 48kg n i had been told that um under weight. so i want you to prescribe me a diet that will help me to gain weight. you should take in consideration that i leave in africa.
This is exactly the info one should know to gain weight. I was getting so frustrated trying 2 gain weight at all with my metabolism being so high. Then when i wanted to work out and gain muscle my projected calorie intake was ridiculous, I figured i would have to eat a TRIPPLE WHOPPER every meal to gain weight. Good advice on the olive oil.
Hey. I’m 18 about 5’3 and. 85lbs. How do I gain weight? Please help
wil surely follow ur advice n hope it works.thnx
i agree with rob james
Hello, I am 15 years of age 6′ 2″ and 155 lbs. I would like to be given information about how much I should eat as in protein, fats and fiber. I currently work out every day due to school schedule, but im not able to get in after school since I am very active in sports.
hi every one my age is 16 and my height is 5.7 and my weight is just “45″ so plese help meeeeeeeeeeeeeeeeeee.
sir i am umakant my weight is 55kg. my height is 5.11 ft. sir what i am eat to gain weight.because i am thin and tall. please sir send me answer about my deit and some related tips…
sir iam sachin my weight is 59kg. my height is 6ft . sir what i am eat to gain weight . because iam thin and tall. please sir send me answer
if you stick with this guide and i use http://www.livestrong.com it records what exercise you are doing/foods you eat. The page will also list a compass on what protein-carb ratio you consumed already, and how many glasses of water you drank. I am calculating my calories each day and more when i work out etc, i notice a slightly change in my weight, but due to a fast metabolism i have to keep eating more
hi my name gugulethu. im 24yrs old. i only weigh 53 and im 1,60m tall. im naturaly thin. so im one of those people who have a had time gaining weight. no metter what i eat i just csnt gain weight. so is they anything that you recommend i should buy or eat.
Hi i m 23 years old i m 5foot 8 inch i weigh only 54kgs is there any short cut to add weight
IM TRYING TO GAIN WEIGHT. DO YOU HAVE ANY SUGGESTION ON WHAT TO DO
I AM 28 YEARS AND WEIGHT 59 KG HEIGHT 5.8″ I WANT TO GAIN WEIGHT SUGGEST ME SOME DIET.
hi i 25yr old my weight is judt 40kg..plzzzzzzzzzz help me.suggest somexercises