How about gaining some muscle and maintaining a healthy body weight with some health foods?
Doesn't that sound like a double treat?
You might be wondering if there are any diet tricks to follow or simply adding some foods will do the magic?
Let us discover together through the following article.
In this article we will chalk out a diet plan for weight & muscle gain. We will also understand how we can gain weight naturally in a healthy and effective way. Do you know that for some of us gaining weight is as challenging as shedding those extra kilos? However, certain foods are healthy and more effective in helping you gain both muscle and weight.
Today, not only the best nutritionists in India but even doctors stress on a mass gainer diet plan. A question most likely to pop up is, why do we need that muscle in the first place? Is it so essential? Sadly, most of us undermine the importance of muscle. Whether men or women, young or old, we all should strive to maintain healthy muscle build up. A solid muscle is the foundation of our strength. It is our protection against injuries, and also reduces pains, and aches in later age.
In short, both healthy muscle and weight are precious for the well-being of our system. Before we create a robust muscle and weight gain meal plan for you, let us quickly understand some basics.
What is defined by Underweight?
Most of the time, we are boggled by being obese or overweight. However, there is a chunk of population that struggles with an entirely opposite disorder. Yes, of being overtly skinny or underweight. Did you know that just like obesity, being clinically underweight also leads to a host of problems?
If someone has a BMI (body mass index) below 18.5 then they are defined as underweight. A BMI less than 18.5 is considered less for sustaining optimal health. Mostly girls and women are more likely to be underweight as compared to men.
Several things can cause one to become underweight
Some people are genetically skinny yet may be healthy. Your doctor is your best judge to determine if you're healthy or underweight.
Being underweight can have serious consequences such impaired immunity, osteoporosis, increased risk of infections leading to early death.
Sometimes, medical conditions also cause an unhealthy weight loss, which may lead to serious health problems.
Some of such medical conditions are-
- Diabetes: Type 1 diabetes can be a leading cause of weight loss.
- Thyroid problems: Hyperthyroidism (overactive thyroid) sometimes boosts metabolism, leading to weight loss.
- Celiac disease: Celiac disease causes gluten intolerance which in turn can cause weight loss.
- Cancer: Cancer causes one to burn a lot of calories and this can result in severe weight loss.
- Eating disorders: Anorexia nervosa and bulimia are serious eating disorders that cause loss in weight.
- Infections: Infections such as tuberculosis, parasites, and HIV/AIDS cause people to become grossly underweight.
How to gain weight in the natural way
Our body is our temple and we have only one. So, no choice here! The only choice we have is to load it with healthy ingredients so that it gets optimum nourishment. Let us look at some healthy and effective ways that help one to gain muscle and weight naturally.
- Eat more calories than body burns- Eating more calories than your body burns is one of the ideal ways to gain weight. For a slow weight gain, focus on consuming 300 to 500 calories more than your maintenance level. If you are aiming to gain weight fast, you should consume 700 to 1,000 calories.
- Eat more healthy protein- Consuming more amounts of healthy protein directly translates to gaining healthy weight. Some examples of such foods are fish, meats, eggs, nuts, legumes, and many dairy products. Whey protein (a protein supplement) can also be taken if you are unable to meet protein requirements in your diet.
- Eat more carbs & fats- Including plenty of carbs, fat, and protein in your diet helps gain weight. Eat at least three proper meals a day. Fill-in with energy-rich snacks in between.
- Eat energy dense foods- Eating calorie dense foods helps because these foods contain more calories relative to their weight. Make food more appetizing by adding flavoring of spices, condiments, and sauces. This will help you consume larger quantities. Some examples of such high calorie healthy foods are nuts such as almonds, macadamia nuts, walnuts, and peanuts. Raisins, dates, and prunes are also recommended. When using dairy, use whole milk, cheese, full-fat yogurt, and cream which are foods high in calories. Extra virgin olive oil and avocado oil are your best choices in oils. Eat more whole grains like oats. If you prefer eating rice to gain weight then go for brown rice. Choose fatty portions of chicken, beef, pork, and lamb while eating meats. Tubers like potatoes and sweet potatoes are cheap high calorie meals good for weight gain. Eat high calorie snacks such as dark chocolate, cereal bars, avocados, coconut milk, peanut butter, and trail mixes.
- Start to do gyming- Strange as it may sound but it is very crucial to lift heavy weights so that any additional calories are used to build your muscle and not just fat. Visit the gym regularly but lift weights 2 to 4 times a week. Go slow. Increase the weights gradually over time to improve your strength.
17 Superfoods to gain weight fast
Now that we know the importance of healthy weight and muscle mass, it's good to learn about some ideal foods for effective weight gain. So here is a meal prep for weight gain-
1. Protein Smoothies- Try incorporating homemade protein smoothies into your diet. It is the most nutritious way to gain weight. Treat yourself to interesting varieties like chocolate banana smoothie, caramel apple shake, mango shake, or vanilla berry shake.
2. Milk- Milk is a protein rich food. Drinking milk is healthy. It contains whey proteins and casein. Drink 2 to 3 glasses of milk for snack, with meals, or before and after hitting the gym.
3. Rice- Rice is rich in carbohydrates and easily digestible. It is a cheap high calorie meal which means you get high amounts of calories and carbs from a single serving of rice.
4. Nuts- Nuts and nut butters like peanuts and peanut butter are tasty and one of the highest calorie snacks. You can spread it on bread, add to smoothies, or combine with yogurt.
5. Red Meat- Red meat is high in protein that helps you gain muscle. It contains leucine and dietary creatine, both of which help in building muscle. Consuming fattier portions over leaner portions helps gain weight faster.
6. Starches- Healthy starches like potatoes, oats, quinoa, squash, beans, and legumes are cheap high calorie meals rich in nutrients and fiber. They improve your calorie intake and also boost your muscle glycogen stores.
7. Salmon and oily fish- Omega-3 present in Salmon and other oily fish provides healthy fats and high-quality protein that helps you build muscle.
8. Protein supplement- Protein supplements are easy and cheap high protein additions to your diet that boost your protein intake.
9. Dried fruit- Dried fruits for weight gain are a good option. They are a storehouse of healthy fiber, antioxidants, and calories. Eating dried fruits is one of the best ways to consume nutrients and calories in your diet.
10. Whole-grain bread- Eating whole-grain bread is a good way to gain weight, especially in combination with a high protein such as eggs, meat, nut-butters, and cheese.
11.Avocados- Avocados are versatile fruits that can be eaten raw, combined with salads, added to smoothies, or even used as a spread (guacamole). They are loaded with healthy fats and nutrients.
12. Cereals- Eating cereal, especially oatmeal, is a great way to include more fiber and gain weight. Consuming a healthy amount of fiber is also integral to a Balanced Hormones Health Plan.
13. Cereal bars- Cereal bars are one of the best snack foods that give you a good amount of fiber and carbohydrates. Try consuming cereal bars with whole grains, nuts, and dried fruit.
14. Dark chocolate- Dark chocolate is loaded with antioxidants, enough calories, and other nutrients that help you gain weight.
15. Cheese- Cheese is an excellent protein source and loaded with healthy fats. Add it to your mass gainer diet plan if you are looking for extra calories and enhancing the flavor of your food.
16. Eggs- Eggs are one of the most wholesome and nutritious foods. They are also rich in healthy fats, proteins, and many nutrients. They are great for building muscle.
17. Full-fat yogurt- Full-fat yogurt is also rich in protein and healthy fats. You can consume it on its own, add to smoothies, combine with fruits, or shakes such as mango lassi.
Conclusion
By now we know that weight and muscle gain is not rocket science. One has to consistently consume more calories than the body requirement to add weight and muscle mass. In addition, lifting weight is also important. This will ensure that excess calories are used to build muscle.
In your diet plan for weight & muscle gain, include the above-listed foods in your snacks and meals. If you still need help to kick start your weight and muscle gain diet plan, visit My 22 BMI. We will help you create a balanced weight and muscle gain plan depending upon your body type and health conditions.
Frequently Asked Questions
The secret to adding some flesh to your body is by following a strict diet and building up muscle mass. The best way is to incorporate some home remedies in your daily regime.
Let's take a look-
- Milk and dry dates- Dates are rich in protein, nutrients, vitamins, sugar, and energy. Eating dates with milk boosts the weight gain process. One can get positive results in 20 to 30 days.
- Sugar and Clarified butter- Mix one tablespoon of sugar with one tablespoon of clarified butter. Consume this daily for a month, half an hour before lunch/dinner on an empty stomach. One will see desired results in a month.
- Pair banana/mango with milk- Banana and mango are rich in vitamins, carbohydrates, and sugar, which help boost your body mass. Consume ripe banana/mango 3 times a day. You can also pair it with a glass of warm milk 2-3 times a day.
- Take an afternoon nap- Afternoon nap (45 minutes to an hour) is good for your mind and muscles. Consider this as one of the best and fastest ways to increase weight without doing a workout.
- Peanut butter- Peanuts are loaded with proteins, vitamins, minerals, and fatty acids. Incorporate a few peanuts to your daily diet to gain weight. Spread peanut butter on multigrain bread for snacking and get desired results in a month.
In addition to what you should eat, some foods can be detrimental for all the hard work you have put in. Here are some foods that should be avoided. Bagels, pretzels, alcohol, maida (all-purpose flour), sausages, donuts, processed cheese, potato chips, granola bars, muffins, butter, coconut oil, and soda are some of the worst foods. These foods are only rich in unhealthy carbohydrates and lack protein, fiber and other muscle-building nutrients.
If looking for fruits for weight gain, buy pineapple, mango, bananas, or dried fruits such as dried cranberries or raisins. Include these fruits with whole-grain foods, like brown rice, oats, and whole wheat bread.
Eat more, increase protein intake, and eat 5 to 6 small meals every day. This will provide enough amino acids and ensure a regular supply of fuel required for muscle gain. Complex carbohydrates like whole grain foods, whole meal pasta, brown rice, whole oats, whole-grain breads, and root veggies like sweet potato are also good choices. These complex carbs also supply you with constant energy.
Gaining weight in 7 days is not good for the body. It is not recommended to pump your body with excess calories in a bid to build muscle and weight quickly. A well-regulated diet plan that is followed strictly takes around 20 to 30 days for visible results. In addition to points discussed earlier, you can incorporate some more tips in the diet plan for weight & muscle gain-
- Avoid drinking water before meals. This fills your stomach and reduces your appetite.
- Eat more frequently
- Drink milk in between your meals or drink protein shakes
- Use bigger bowls/plates so that your portion size is more
- Add cream to your tea/coffee
- Consume creatine
- Focus on getting quality sleep
Proper physical training and consuming nutrient-dense foods is the foundation of a weight and muscle gain plan. The best part is that one can achieve this goal while sticking to affordable meals.
- Eat at home- Cook your own food, add ingredients that help increase weight and muscle mass. Stick to your budget. Avoid eating out even when friends call for that dinner date.
- Eat nutrient dense food- Substitute fresh varieties with frozen vegetables and fruits. Though not as good as their fresh counterparts, frozen foods are still rich in essential nutrients and are low-priced. Buy large packs of dried beans and brown/white rice. Beans and rice together have essential amino acids (protein) required for muscle gain. Similarly, buy large packs of sweet potatoes and white potatoes. These foods fulfill healthy carbohydrates, antioxidants, and fiber requirements for lean weight and muscle growth. While buying chickens and meats, look for cheaper protein portions. Buying whole chicken instead of cut portions is more budget-friendly.
- Create a budget-friendly menu- Try buying items when on sale or at discount food stores. Chalk out a food budget and resist the temptation of impulse items.
- Buy in bulk- Buying healthy yet inexpensive foods in bulk is best. Try visiting bulk food outlets. Dried beans, oat meals, and rice are favorite foods in a mass gainer diet plan. These are available in a large packing and are easy to cook.
