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How To Gain Weight By Eating to Gain Weight

  1. Add calories to the meals you make. When you are preparing food, think of a way to bump up the calorie count. Could your sandwich use a slice of cheese? How about poaching an egg in your reheated soup? Drizzle olive oil on your vegetables, or sprinkle seeds, nuts, or cheese on your salad.
  2. Stock up on high-fat snacks. Fat is an essential part of your diet, and eating it can be a healthy way to regulate your weight. Eat nuts, seeds, and seed and nut butters. Try cheese and crackers, or dried fruit and full fat yogurt. Hummus is great on bread or vegetables, and with plenty of tahini and olive oil it can help you up your calories. Olives and cheese are great when you want something really savory.
    • Keep spreads such as guacamole, tapenade, pesto, and hummus in your fridge for easy snacking.
    • Carry nut-bars to fill your cravings when you’re out and about.
  3. Drink milk and other high-calorie beverages. Drinking water is good for you, but it can blunt your appetite. If you find yourself filling up on liquids during meals, try to make those liquids count. Drink milk, smoothies, and shakes.
    • Go for full fat milk rather than skim.
    • Put peanut butter or protein powder in your smoothies and shakes.
    • Plant-based milks like coconut milk and peanut milk are fattening and delicious.
    • Try traditional nutritious drinks from around the world. Kefir, horchata, chia fresca, lassi, misugaru, and telba are all high in calories and proteins.
    • Drink water and low-calorie beverages after you have eaten.
  4. Get your proteins. Protein is essential for weight gain. Red meat can help you gain weight, especially if you are working on building muscle. Salmon is high in calories and healthy fats. Yogurt is high in protein.
    • Other oily fish can also help you gain weight. Keep canned sardines and tuna in your pantry.
    • Beans are a great source of proteins and of starch.
    • If you are struggling to include enough protein, you can use a supplement such as whey protein.
  5. Eat vegetables with some heft. Instead of filling up on celery and other watery vegetables, eat vegetables with some calories. Avocados have healthy fat and are a versatile ingredient. Starchy vegetables like potatoes, sweet potatoes, squash, and corn can help you gain weight as well. 
    • Fruits like bananas, blueberries, grapes, and mangoes can give you calories and fiber.
  6. Get whole grain breads. Whole grain breads, pastas, and crackers have more nutrients and more calories than processed grains. Enjoy your bread with butter, olive oil, peanut butter, avocado, or a drizzle of tahini and honey.
  7. Have some dessert. While you shouldn’t rely on sugary food, the occasional sweet snack is fine. Don’t worry about occasionally indulging in cake or ice cream. If you crave dessert every night, try for small portions and healthier options: dark chocolate, whole fat yogurt with fruit and granola, trail mix, granola bars, or whole grain pastries.
  8. Eat more meals. If you are underweight, you may fill up quickly. To remedy this, eat more meals. Try to fit 5-6 smaller meals into your day, rather than relying on three. Eat snacks in between.
    • Eat one meal or snack right before bed. Eating before sleeping can help you gain weight.

     

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