You’ll all agree with me, weight gain can be difficult, especially if you don’t know what to do. Chances are you have tried to put on weight, but you have seen no positive results. No matter the tips you use, you still don’t see positive results. Or tips like consuming processed food put your health at risk. Because you risk getting cardiovascular diseases and type 2 diabetes.
But the good news is you can gain weight. Eating nutrient-dense foods and exercising helps with weight gain.
Get started with these 13 healthy tips on how to gain weight in 30 days.
Choose To Eat Nutrient Dense Foods
There is a limited amount of food you need to eat in a day to gain weight. The best way to use this chance and spend your calorie budget is to eat nutrient-dense foods. According to Liz Moore, a registered dietician, these foods contain abundant nutrients.
By eating healthy foods, you fill in the gaps. For example, a slice of white bread has enough calories but no vitamins or minerals. Besides, a whole grain slice of bread contains calories, magnesium, zinc, and potassium.
Some of the nutrient-dense foods to help you gain weight are whole grain cereals, healthy fats, fruits and vegetables, lean proteins, potatoes, and starches.
If you’re not sure of foods’ nutritional value, use this chart from USDA to check the nutrient value. Besides, you may work with a dietitian to develop a plan that suits your weight gain goals.
Choose Higher Calorie Foods
Most people associate high-calorie foods with fat and unhealthy eating. But calories are measures of energy. To gain weight, you need to eat in a calorie surplus. That is, you eat more calories than your body burns.
Adding these foods to your diet may help you gain weight. For instance, foods like fat have twice calorie than carbohydrates or fats. But when choosing fats, stick to unsaturated, healthy heart fats. That is, nuts, avocados, seeds, and vegetable oils.
Eat More Frequently
When you’re underweight, chances are you are not eating enough calories. CDC recommends 2,000 calories a day for standard weight management. Yet, to gain weight, you need to increase your calories by 500 a day. And to do this, you need to eat more food.
Eating five to six small meals during the day will work magic for you rather than having two or three large meals. Also, when you stay long without eating, your metabolism slows down. It makes it hard for you to consume enough calories. Therefore, eating more calories helps your body not to lose body mass.
Snack between Meals for Weight Gain
If you’re trying to gain weight, add nutrient-rich snacks to your diet to increase your daily caloric intake. Your snack should include a combination of carbs, protein, and fat taken after 2-3 hours of your last meal. Studies show that eating a snack helps you gain. Snack on nuts, peanut butter, cheese, dried fruits, and avocados.
If you’re looking at how to gain weight in 30 days, include a bedtime snack in your plan. You may choose banana and peanut butter, fruit or, vegetable salads.
Eliminate Processed Foods from Your Meals
While processed foods may help you gain weight quickly, they are not your best option. Yes, these foods have a significant number of calories, but they are short on nutrients. Research evidence shows that regular eating of these foods may harm your health. Because these foods contain sugars, fats, and salts that are not good for your health. Consuming these foods increases your chance of developing cardiovascular diseases and diabetes. They also leave you bloated for a long time. Instead, replace your favorite fast foods with healthy foods. For instance, replace your favorite sugar ice cream with a glass of milk.
Get enough sleep
Try to aim for 8 hours a night is one of the essential tips on how to gain weight in 30 days. Depending on your age and how your body reacts to the number of hours of sleep you get each night. Also, your body needs time to rebuild muscle healthily instead of turning food into fats.
Include Exercising In Your Weight Gain Schedule
Just as exercise may help some people lose weight, it also helps some to put on weight. Not only does exercising promote muscle growth, but it also increases your appetite. Also, when you regularly exercise, your sleep patterns improve, easing stress.
Some exercises to help you gain weight are strength training and yoga. To gain weight, cut on cardio and aerobic. Because these exercises burn fat and muscle but not bulk you up.
Note: You don’t have to avoid them altogether. You can do these exercises in moderation as they tone your muscles. It is one of the effective way on how to gain weight in 30 days. As it helps you build definition and achieve the look you want.
Install Calorie Counter App
Tracking calories is essential, especially when you’re trying to gain weight. Calorie apps help you count the number of calories you are eating. You may download these apps from the google play store or apple store. Some of the best apps to use on your weight gain journey are MyFitnessPal, FitCal, and Fitbit. For effective results, ensure to log in each drink and food you take during the day.
Fill Your Plate with Good Carbohydrates
Carbohydrates are another food group that can help with weight gain. Carbs fuels your body to perform its function. Your body stores starches to provide you with the energy you need to create body tissues. If you aim to build muscle mass, you need to consume enough carbs to fuel the process. Healthy carbs to help you gain weight include beans, oats, potatoes, brown rice, and lentils.
Healthy Weight Gain: A Beginner’s Guide On How To Gain Weight Fast And Safely.
You need to eat 1.5 grams of protein per kilogram of your body weight. It equals about 94 grams for a 56kgs (125 pounds) person. Also, your body quickly converts protein into lean muscle mass, thus promoting weight gain. Therefore, include protein in your meals.
Healthy, high-protein foods to help you gain weight include
Seeds and nuts
Make Homemade Protein Smoothies
High-calorie smoothies are a great way to add extra calories to your meal. They are calorie-rich hence promote weight gain. Also, smoothies provide you with vitamins and minerals good for your health.
When putting together your recipes, ensure to add fats, carbs, and proteins. Tweak your recipes as per your needs. For instance, a smoothie recipe may include strawberries, bananas, milk, and peanut butter.
Be Creative With Your Food Ideas
No single food will help you gain weight. Creative food ideas help your body get all the nutrients it requires from the food you eat. Also, it easy to achieve your daily caloric intake by combining different types of foods. Some of the creative food ideas that add up to 400 calories to your meal includes;
- Adding extras to your dishes, i.e., boiled eggs with avocadoes.
- Adding milk to your whole grains, such as oats.
- Spreading peanut to a slice of bread.
- Adding granola to your fruit salads.
Have An Occasional Treat
It’s OK to have a slice of pie with ice cream now and then. However, most of these treats should be healthy and have nutrients besides calories. Opt for bran muffins, dark chocolate, granola bars, and Greek yogurt.
I hope these tips will help you gain weight.
Now it is over to you.
Which of these 13 tips on how to gain weight in 30 days are you going to try?
Is it eat eating calorie-dense foods or eliminating snacks from your diet?
Either way, if you’re having conflict thoughts in your head, you may consult a registered dietician or nutritionist to guide you through your weight gain journey.