We get a lot of questions from 8fitters who want to learn how to gain weight, specifically muscle weight. There are a lot of different reasons why someone might wish to gain weight, regardless of their gender, and there are a lot of myths about how you should go about achieving it.
The good news is that you can gain weight in a healthy way if you have the appropriate information. We’ll separate fact from fiction and show you how to gain weight in a healthy way.
Stories of people desiring to gain weight are less common than stories of people wanting to reduce their weight. Gaining weight might be just as difficult for some people as losing it. If any of the following apply to you:
- You want to get to your ideal weight because you’re underweight.
- You desire more muscle mass.
- You’re overcoming an illness or eating disorder.
- You lose too much weight because of your quick metabolism.
Sorry, guys, but just because you desire to gain weight doesn’t mean you should stuff yourself with potato chips, cookies, and cake. Of course, you’re free to indulge once in a while, but try to avoid doing so frequently. In order to feel your best, fill your diet with whole grains, good fats, and fiber.
Snack on dates, almonds, seeds, and dried fruit.
These foods are great to snack on when you’re hungry because they have a high caloric density, which means there is a lot of nutrition and calories in even a tiny amount. Take almonds, for instance. Did you realize that just 1 ounce (28 grams or 23 entire kernels) has a staggering 164 calories in it? Almonds are also a good source of fiber and beneficial monounsaturated and polyunsaturated fats. a nut that unquestionably has some punch.
Dried fruits, such as raisins and cherries, are also packed with calories and antioxidants. Pack a few dates to enjoy on the road for a treat that is portable, all-natural, and tasty. Dates are incredibly sweet, come in a variety of sizes, and are rich in fiber and antioxidants.
Consume your calories.
We specifically mean taking your calories in the form of smoothies and protein shakes before you run off and order a massive milkshake. Try sipping your calories if you want to prevent feeling full after eating more than normal. You’ll receive a lot of value for your money because you’ll not only get to indulge in a delightful treat but also gain more calories and nutrients.
Our recommendation: Use your favorite ingredients to make smoothies. To begin, choose a liquid foundation of your choosing, such as whole milk, almond milk, or soy milk. Then include a few bananas. For the ideal smoothness in smoothies, use frozen bananas. Then, combine another fruit, some yogurt, and protein powder to create a calorie bomb that you can consume as a meal or a snack.
The 8fit recipe book is brimming with protein-packed Greek yogurt, nut butter, and protein powder for your healthy smoothies. Try one of our smoothies, such as Apple Pie, Banana Berry Protein, or Beet & Berries, or save the recipe for later.
Each recipe’s ingredients should be well combined in a blender. Nothing can truly go wrong! Find the flavor combinations that you like the most by experimenting. To find the mix that works best for you, feel free to swap out various fruits and milk for water or tea.
If you don’t have a blender, don’t worry. In a shaker cup, combine your preferred milk with a scoop of protein powder to make shakes that you may have at any time of the day.
To (nearly) anything, add avocado.
Avocados are incredibly beneficial for weight gain. The typical avocado has 322 calories and is packed with minerals, dietary fiber, and good fats. Slice avocado flesh into cubes and add to salads, soups, or rice dishes for a delightful avocado on toast. You can also mash avocado flesh until it is spreadable and use it as a dip.
Consume frequently and in small amounts.
If eating a lot at once isn’t your thing, consider eating more frequently but in smaller portions. So try having four or five modest meals rather than three substantial ones. Start gradually expanding your meal size as you feel ready. Once you’ve gotten used to your new eating routine, you can go back to eating three larger meals per day. Who knows, you could prefer the small-meal strategy.
Obtain plenty of nut butter.
Who doesn’t adore peanut butter’s flavor and creamy texture? The good news is that nut butter is totally OK in our books as you work on gaining weight. Ensure that the nut butter you select is non-hydrogenated and made entirely of nuts; be on the lookout for covert ingredients like sugar and palm oil.
Your neighborhood natural foods store likely carries a variety of nut butter, so if you want to challenge your palate, try cashew, almond, or even pumpkin seed butter. To increase calories and flavor, add them to your oatmeal and smoothies, or put a tablespoon over whole-grain toast.
Skip the unhealthy food.
It’s not a justification to start gorging on junk food just because you want to put on weight. It’s still crucial to consume a variety of healthy foods in order to ensure that you obtain enough nutrients rather than unneeded calories, sugar, and bad fats.
Being patient is a virtue because weight gain takes time.
Weight gain requires time and won’t happen immediately, just like most sustainable changes. It may take some time for your body to adjust to new habits and for you to adopt them in your life. Don’t give up if you don’t see benefits immediately.
This is not a quick fix; this is a shift in lifestyle. Join 8fit Pro for support along the way and have access to meal programs created especially for weight gain as well as exercises to develop lean muscle. Soon enough, you’ll be able to gain weight without thinking about it.