Axe on Facebook Dr. Cardio workouts burn a lot of calories and work against your weight gain goals, so instead of long runs, take shorter walks to help you bust stress and increase you appetite. The drink can help control your calorie intake to lose weight, or it can be a convenient way to add calories to help you gain weight. HR Honey Rajput Oct 10, Not Helpful 54 Helpful Rated 5 out of 5 by sue1 from This the best for maintaining weight plus no artificial sweetner I am so happy that Ensure Plus does not contain artificial sweetner as I and a few of my friends are actually allergic to the artificial sweetners. Starchy vegetables like potatoes, sweet potatoes, squash, and corn can help you gain weight as well.
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.
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. 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. 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.
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. 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: If you are underweight, you may fill up quickly.
To remedy this, eat more meals. Try to fit smaller meals into your day, rather than relying on three.
Eat snacks in between. Eating before sleeping can help you gain weight. Part 1 Quiz What's the best diet to gain weight? A diet high in fat and sugar can help you gain weight. Eat a mix of foods throughout the day. Eat whatever you like, but make sure your last meal is full of carbs to help you gain more weight. Skip breakfast to help your metabolic rate, and then load up on lots of fruits, vegetables, whole grains and lean protein. Build your muscles with strength training.
Muscle weighs more than fat, so you'll gain weight as you build muscle. Get some strength training exercise at least twice a week. You can strength train at home by doing crunches, lunges, and squats. Lift weights, exercise with kettle bells and medicine balls, or use tubes. Sign up for a Pilates class.
Take a class or watch an exercise video before embarking on a new form of exercise. Remember, stop if you are in pain. If something hurts, you are at risk of injury. Regular aerobic activity won't pack on the muscle as quickly as strength-training, but it will help you balance your workout routine.
Cardiovascular exercises strengthen your heart, improve or manage some chronic health conditions like high blood pressure or diabetes, and give you more stamina throughout the day. If you're performing aerobic exercises and are having trouble maintaining your weight, you may need to decrease the intensity, frequency, or duration of your aerobic exercises. Eat before and after your workout. Carbohydrates will help your stamina before you work out, while carbohydrates and protein together will help your muscles heal after you work out.
If you have eaten a large meal, wait three to four hours before you exercise. Good post-exercise snacks might include peanut butter sandwiches, yogurt and fruit, chocolate milk and crackers, or a smoothie with milk, yogurt, or whey protein.
See a personal trainer. If you're having trouble finding a workout routine that works for you, a personal trainer can get you on track. They'll be able to guide you through specific exercises or routines that can help you add weight. Check at a local gym for a trainer. Many times you can see a trainer there and they may even offer a discounted consult for your first visit. Talk to your trainer about your weight and goals. Tell them you're interested in healthy weight gain.
Part 2 Quiz What is one thing you should do in addition to strength training? Work out with your friends. Eating a large meal directly before working out.
Quick weight gain is neither healthy nor practical. If you are eating so much you feel uncomfortable, you might be doing other harm to your body. If you're worried you didn't eat enough, make it up with a small snack later. You can realistically gain 1 to 2 pounds of muscle weight per month if you are committed to your weight gain and work out regimen.
You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week. While increasing your calorie intake would be a lot easier if you just ate fast food every meal, your health would suffer in every other way.
Instead, focus on preparing your own food if you have the time. If you hate cooking or are too busy, find healthy ways to eat out. Stores that list all the ingredients of your meal, like sandwich shops and smoothie shops, are a good bet. If you would like to make your own food but are always busy during the week, try to make a lot of food over the weekend. You can freeze half of what you make if you're worried about it going bad.
As a rule, avoid fried food, sugary snacks, soda, and candy. Talk to a doctor or dietitian. If you are having unintended weight loss, talk to your doctor.
It's possible that there's an underlying problem causing you to lose weight. Your doctor can check your thyroid and see if you have a hormonal imbalance. If your doctor can't help you, visit a dietitian for advice.
Part 3 Quiz True or false: In four weeks, you could safely gain pounds kg. Not Helpful 38 Helpful KR Katrina Rodas Nutritionist. Yes, starch can cause weight gain if you start to consume more than your current amount. If you are eating the same amount of starch each day and maintaining your weight, adding in a few more servings of starch can increase your weight. Just be sure to add a variety of healthy starch such as potatoes, whole grains, carrots, peas, beans, bananas.
Eating a wide variety of starch will ensure you are getting plenty of vitamins and minerals while trying to put on weight. Not Helpful 54 Helpful Gaining weight on a vegetarian diet is not all that different from a diet that includes animal protein. For weight gain, foods to add into the diet are those that are nutrient and calorie dense such as nuts, avocados, full-fat dairy products, legumes and grains. These are foods that can be included into a regular or vegetarian diet depending on the level of restriction.
Not Helpful 57 Helpful I'm very skinny and can't seem to gain any weight no matter what I try. If you have stayed the same size and have always been thin, your weight may not be an issue. Continue to eat a balanced diet rich in whole grains, proteins, fruits, and vegetables. Moderate exercise may help increase your appetite and is good for your heart. If you have had unintentional weight loss, report this to your doctor. Not Helpful 29 Helpful There are many many protein supplements that are available for weight gain.
Some of the most common are whey, casein, and soy. Each type has varying benefits depending on your level of exercise, when you are consuming them before or after a workout , and what type of whole food diet you are eating. The best option for an average Joe would be a blended protein supplement, which usually contains all three proteins.
Adding 1 to 2 liquid protein meals in between regular meals and snacks should significantly contribute to weight gain. Not Helpful 56 Helpful Yes, working out can lead to healthy weight gain. Muscle weighs more than fat.
However, having more muscle will increase your metabolism and depending on how much you exercise, you may lose fat and weight as a result. Ultimately, gaining muscle and losing fat is a positive result! Not Helpful 18 Helpful What is your advice for a teenager with high metabolism and affected by genetics of thinness?
Focus on eating small, frequent meals that are high in healthy fats, protein, and complex carbs. Exercise may be beneficial with guidance from a coach or personal trainer. Talk to your parents and your pediatrician if you feel you are underweight. Not Helpful 23 Helpful Are there specific food types that are both healthy and help me to gain weight? Eat high calorie healthy foods. Protein - chicken, beef , eggs, peanuts, cheese, whey protein powder.
Eat complex carbs for most of the day, like wholewheat bread, pasta, sweet potatoes and other healthy vegetables. And have healthy fats, like extra virgin olive oil and other monounsaturated fats. Not Helpful 82 Helpful Protein, healthy fats, and carbs are the most important components. If you're eating these in high quantities and still can't gain weight, visit a doctor.
One commercial whey protein shake, for example, contains 26 grams of protein. Many powders are also designed to be low in carbohydrates and fat; the same commercial whey protein supplies just 7 grams of carbs and 2 grams of fat. If you need to gain serious weight quickly, a weight gainer supplement might help you reach your goals.
Like protein powder, weight gainer supplements supply high-quality protein that can support muscle growth. However, while protein powders often supply large amounts of protein but small amounts of fat or carbohydrates, weight gain powders typically have a more balanced mix of macronutrients -- or, at least, of protein and carbohydrates.
For example, one commercially available weight gain powder offers calories per serving, which comes from its 12 grams of fat, 21 grams of carbohydrates and 10 grams of protein. Some weight gainers pack in lots of calories, so they can help you reach your calorie goals. One commercially available weight gain powder supplies 1, calories per serving, which comes from grams of carbohydrates, 50 grams of protein and 3 grams of fat.
This type of weight gainer might be a good option if you're having trouble even eating enough calories to maintain your weight. However, a weight gainer like this may not be safe for people with some medical conditions, such as kidney disease.
You should only take this type of very high-calorie, high-carb, high-protein supplement after you've gotten your doctor's approval. Meal replacement shakes occupy a middle ground between protein powders and weight gainers. They tend to offer a good balance of protein, carbs and fats like many weight gain supplements, but they're generally only a moderate source of calories, unlike weight gainers, which can offer 1, calories per serving or more. Meal replacements can help you gain weight by adding calories to your daily intake, and they typically also offer minerals and vitamins that help keep you healthy.
For example, one commercial meal replacement shake offers calories per 8-ounce serving, which comes from 7 grams of fat, 43 grams of carbohydrates and 10 grams of protein. The shake also is fortified with nutrients; it supplies B-complex vitamins, iron and more than half your daily value for vitamin C. The calorie count and nutrient content of meal replacement shakes can vary from brand to brand, as well as between products from the same brand. Always check the nutrition label before you buy, and ask a professional for help choosing the shake that's best formulated for your needs.
Not all weight gain supplements provide calories; some contain herbal ingredients that claim to stimulate your appetite or boost your energy, so you can more easily eat enough to meet your calories needs and power through your workouts. For example, one commercial weight gain supplement contains a proprietary herbal blend containing Indian ginseng, amla and fennel. How well these supplements -- or any herbal supplements -- work is up the air, though. Herbal supplements don't have to undergo testing for safety or efficacy before they hit store shelves, explains Brown University, and supplement makers don't have to prove that the supplement actually contains what's outlined on the label.
If you're interested in an herbal supplement, talk to your doctor or a nutrition healthcare professional for help finding one that might work for you.
Healthy weight gain requires a lifestyle change. No weight gain supplement will deliver the results you want if you don't combine it with a healthy diet and exercise program.