How to Gain Weight

Diet to gain weight: discover the best foods to do it healthily

After particular times of the year, people often look for a low-calorie diet to lose weight. But what if you had the opposite problem? What if you needed a diet to gain weight?

If you belong to this category of people, don’t think that the best way to speed up the process is

to resort to junk food. Learning to select foods well is the best way to heal your body in the right way.

Despite what one might think, some people cannot gain weight as some would like to lose weight. But why is it so essential to make sure you are at the right weight and are achieving it with the proper nutrients? Gaining or losing weight without paying attention to what you eat can increase certain diseases related to obesity or being underweight.

On the subject of nutrition, there are many studies, some of which have shown that extreme thinness, as well as obesity, would be attributable to certain factors such as the presence of specific genes, some hormones (as happens in the case of hyperthyroidism), and one’s metabolism.

This article suggests a series of foods to include in a diet to gain weight in a healthy and balanced way.


When you go on a diet, it is essential to know your daily caloric needs.

The latter corresponds to the recommended number of calories to be consumed during the day to allow the stock performance of both the basal metabolic activities and the normal physical and work activities (such as moving around or staying at the computer).

The balance point is reached when the calories introduced are more or less the same as those consumed. So if the calories introduced are more than those consumed, you gain weight. Vice versa, you lose.

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The calorie requirement can be calculated by having parameters such as age, sex, weight, daily activity, and physical (divided into light, moderate and heavy ) available.


We have already specified how consuming only junk food, sweets, and particularly sugary drinks do nothing but cause damage to the body.

So how to get fat in the right way? Before starting any diet, remember that each person is different and reacts to stimuli subjectively. How to find a lost iphone Suppose you suffer from particular pathologies, intolerances, or allergies. In that case, our advice is to ask for the opinion of an expert who can provide you with a personalized diet to gain weight and adapted to your needs.

A diet to gain weight involves consuming foods rich in vitamins, proteins, and minerals in the right quantities. This can be accompanied, where deemed appropriate, by specific food supplements. On average, we can say that a person in adulthood and normal health conditions consumes about 1800-2000 calories per day.

With a fattening diet, the goal is to increase the number of calories so that they far exceed those required by your daily requirement. Usually, an extra 7500 kcal is needed to gain 1 kg of body weight per week, so around 1000 extra kcal per day.


  • – Cereals. Grains are great for healthily gaining weight. They are foods rich in fiber and essential nutrients for health. So consume lots of oat flakes, muesli, porridge, and other cereals.
  • – Dried fruit and avocado. These two types of foods packed full of healthy fats. Consume lots of almonds, fresh avocados, walnuts, and hazelnuts, all of which are great for gaining weight quickly.
  • – Extra virgin olive oil. Always add extra virgin olive oil to your dishes. Besides adding more flavor to everything, the latter is also useful for taking on some extra calories.
  • – Protein shakes. Protein-based shakes are very important for gaining lean mass because they nourish the muscles, making them grow. You can prepare them in minutes, change their taste often and always take them with you even if you are in a hurry.
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Remember to eat often, having at least five meals a day (three main meals interspersed with two or three snacks), and to drink plenty of water to eliminate accumulated toxins. Give your body time to get used to the new amounts of food, then increase the doses progressively.


You can start your day with a breakfast consisting of a glass of semi-skimmed milk, coffee, a squeeze of orange juice, fruit juice, or tea (sweetened to taste). Pair your choice with five rusks with orange marmalade, honey, or other non-fat spreads.

As an intermediate snack. Best tablet for kids You can consume seasonal fruit mixed with dried fruit and yogurt in mid-morning, preferably white.

Then start your lunch with a good dose of carbohydrates. You can consume rice (both white and wholemeal) or pasta to seasoned according to your food preferences and trying to flavor everything without excessively fatty condiments such as sauce, EVO oil, cheeses, legumes. You can alternate pasta with soup, as long as it is rich in legumes.

Pair your first course with a second rich in protein such as white meat or lean fish with seasonal vegetables as a side dish. Try always to steam or boil them to preserve their nutrients. Eat a sandwich (plain or wholemeal) or a packet of crackers or breadsticks.

In the middle of the afternoon, you can enjoy dark chocolate, a protein shake, or seasonal fruit.

Protein for Dinner

You can consume a second protein for dinner, then meat (chicken, turkey, beef), fish (salmon, tuna, mackerel), or mozzarella with seasonal vegetables in large quantities. How to make slime At least twice a week, add fresh potatoes and legumes as a side dish. Always consume a sandwich or crackers as well.

If you feel like it, you can consume a handful of dried fruit as a snack for the evening. At least an hour before bedtime.

Are there different types of diet to gain weight for men and women? Yes, as the weight to accumulated depends on one’s physical characteristics, nutritional needs, daily activity carried out, and on.

The percentages of fat mass and lean mass are different. Between the sexes. So it is impossible to adopt the same diet healthily.

But if you need a diet to gain weight 10 kg or even more kg, armed with a lot of patience, rely on a nutritionist who can help you and try to follow our advice too.


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