Is it really that difficult to gain weight? Most people want to put on some weight. However, most of us are also conscious about what we eat and how much we weigh. This means that finding the right foods to add some pounds isn’t as simple as it seems.
Keeping in mind your lifestyle and preferences, while choosing the right foods can go a long way in helping you achieve your body goals faster. The question you should be asking is what type of food is the best to gain weight? And the answer is surprisingly not as complicated as it seems. Keep reading to know more.
What makes food a good source of calories for weight gain?
As we’ve already discussed, the amount of calories a food has is the most important aspect when it comes to gaining weight. The number of calories a person consumes is what determines whether he/she ends up gaining or losing weight. The key is to consume food items that are high in calories but satiating at the same time.
This is what will keep you fuller for longer and prevent you from snacking between meals. The next thing you need to keep in mind is your macronutrient ratio (protein, carbs and fat). You’ve probably heard a lot about high protein diets and low carb diets, but what does all this buzz actually mean?
Protein and weight gain
When you’re trying to gain weight, protein is your best friend. It’s a nutrient that’s required for muscle growth and repair, and it’s also a great appetite suppressant. The best way to get enough protein in your diet is to eat protein-rich foods, including meats, dairy products, eggs, nuts, legumes (beans and lentils), and soy products.
Sleeping for at least six hours each night is important for the body to repair and build muscle. However, if you don’t have time, you could try this protein drink. It will keep you full for longer, and it has no sugar either!
Fat and weight gain
Fat is a nutrient-dense food that’s essential for weight gain. In fact, when you’re trying to add some weight, you should be looking for foods that are high in fat. There are two types of fat that you need to be aware of. Healthy fats, such as monounsaturated fats, omega-3 fatty acids, and polyunsaturated fats, are essential for your body.
On the other hand, saturated fats are the ones you want to avoid because they’re linked with weight gain. The good thing is that fat is one of the most nutrient-dense foods. That means that you can consume a small amount of it and get all the nutrients your body needs.
Fibre and weight gain
Fibre is the key to weight loss and for good reason. It’s the type of dieting that will help you feel fuller for longer. Apart from this, your body uses up energy to break down fibre, which means that you burn more calories while eating it. This is great news for those who are looking to lose weight because they will end up eating fewer calories. There are two types of fibre that can help you with weight gain.
From the types, you’re probably more aware of soluble fibre. This is the one that has been linked with weight loss and can help you with weight gain as well. Pectin is another type of fibre that has been found to be associated with weight gain. This is because it’s not readily broken down by the body. You don’t want to consume too much pectin though because it’s high in sugar and calories.
Carbs and weight gain
Carbohydrates are one of the best sources of energy that your body needs. This means that they’re the nutrients that will keep you going throughout the day. Apart from this, they’re also satiating, which means that you won’t be tempted to snack between meals. However, if you’re looking to gain weight, you need to be aware that carbs are not the best source. They’re linked with weight loss, not weight gain.
There are two types of carbs that are worth mentioning. Simple carbs are sugary foods and should be avoided. These include foods such as candy, pastries, and soft drinks. Good carbs, on the other hand, are nutrient-rich and can help you with weight gain. Eat vegetables, legumes, whole grains, and fruit for these and you’ll be good to go.
Sample Meal Plans for Weight Gain
– Protein pancakes with banana and blueberries – Overnight oats with protein and nuts – Turkey burger with salad and vegetables – Egg white omelette with vegetables – Baked fish with salad and vegetables These are just some of the great meal plans you can use to gain weight. You can create your own meal plans based on what you like to eat and the ingredients you have in your kitchen.
Also, remember that portion control is key when it comes to gaining weight. This means that you should always aim to consume less than what you’ve put on your plate. That way, you’ll be satiating your hunger and also keeping you full for longer.
Should you eat after 6 pm to gain weight?
Many people believe that they should eat after 6 pm to gain weight. This is an urban legend that has actually been debunked. There’s no evidence that eating after 6 pm will make you gain weight. The best thing to do is to eat a nutritious meal that’s rich in protein, fat, and fibre.
This way, your body won’t be able to store any food as fat, and you’ll feel full for longer. Also, try to eat smaller portions throughout the day, which will help with weight loss as well. If you really want to gain weight, you should aim to consume more calories than what you burn. That way, you’ll end up gaining weight and feeling full for longer.
Conclusion
When you want to gain weight, you don’t want to consume sugary or simple carbs. You should be consuming good carbs, proteins, and fats. You should also be eating foods that are high in fibre, satiating for longer, and that don’t contain too many calories.
Beware of fast food, processed food, and sugary drinks. Instead, try to consume more fruits, vegetables, fibre-rich foods, and whole grains. If you do this, you can expect to gain weight.
