Fitness fanatics and bodybuilders always have to feed their bodies the right amount of nutrients to meet their high fitness goals. In this article, we’ll break down what foods they should all be eating while trying to get them to body weight.
What to Eat When Trying To Gain Weight
Rice is a great food choice if one wants to add some extra carbs to their diet. It’s a reasonably low-fat option with plenty of fiber to help digestion. We could have rice for breakfast, lunch, or dinner, which would work well for any of those meals.
Whole grains like rice and wheat are excellent sources of carbohydrates, which will help us feel fuller longer after eating them. They also contain valuable nutrients like fiber and magnesium, which can support healthy skin and hair. Make sure to include at least one whole grain meal per day in our diet to see weight gain results.
Beans are a fantastic source of protein and fiber, which will help keep us full longer while also providing essential nutrients like iron and zinc. Beans are a great option if we’re looking for another quick way to boost our calorie intake. Just make sure we mix them up, so we don’t get bored with the same type of meal all the time!
Dairy products are a great option if we’re looking to gain weight. They provide high-quality protein and calcium and contain loads of healthy fat, which can help us feel satiated longer after eating them. Try to include at least two servings of dairy daily in one’s diet to see results.
Seeds and nuts are other excellent sources of protein and fiber. They’re also a good source of magnesium, zinc, and other essential minerals. Including at least one handful of seeds or nuts daily in our diet can help us reach our weight loss goals faster.
These are just a few foods that are great for weight gain. If we’re struggling to find ideas for what to eat, try looking at recipes or meal plans designed for people trying to gain weight. There are tons of resources, so we don’t need to be afraid to explore them!
How Many Calories Needed
If we’re trying to gain weight, we must understand how many calories we need. The American Dietetic Association (ADA) recommends that women aged 19 to 50 eat at least 1,200 calories and men aged 19 to 70 eat at least 1,600 calories per day. Additionally, the Centers for Disease Control and Prevention (CDC) recommend that people consume 2,000-2,500 calories per day if they want to maintain their current weight or lose weight.
Foods to Avoid When Adding Weight
Some foods that are often high in calories and unhealthy for those trying to gain weight include:
- Chips and other sugary snacks
- Doughnuts, cake, ice cream
- Bagels, muffins, croissants
- Burger patties, chicken nuggets, bacon
Instead of eating these high-calorie foods, stick to healthier options to help us gain weight without affecting our health. Some good choices include fruits and vegetables, whole grain bread and cereals, low-fat dairy products, and lean protein sources such as fish or poultry.
Cooking Meal Ideas for Gaining Weight
For Breakfast
Starting the day with a hot, heavy breakfast is a delightful way to fuel up for the challenges ahead. Eggs, when combined with cheese and sausages, can be transformed into various hearty recipes such as omelettes, scrambles, frittatas, or even more indulgent options like a tater tot breakfast casserole recipe. This particular recipe brings together the savory taste of cheese and sausages with the comforting texture of tater tots, making it an excellent choice for those focusing on bulking up and gaining muscle. A breakfast rich in protein and healthy fats provides the necessary energy and nutrients for starting the day on a strong note. Try switching things up occasionally and experimenting with different recipes or ingredients to see what we like best.
Another great way to start our day is with a smoothie. A smoothie is packed full of nutrients and can make a great breakfast replacement if we’re looking for something portable and filling. Some good options include spinach, banana, almond milk, and protein powder smoothies. If we’re feeling adventurous, try savory smoothies like this avocado chicken one!
For Lunch
Stir-fry made with vegetables and meat is full of flavor and provides plenty of nutrients needed for lunchtime. We can use chicken, beef, or shrimp to make it more varied. A salad with grilled chicken or fish is a simple and healthy salad that can be topped with grilled chicken or fish for an added protein boost.
Taco salad made with ground beef or turkey is another easy and quick salad that can be made with either ground beef or turkey. It’s perfect for a quick and easy lunchtime meal.
For Dinner
Grilled steak with roasted vegetables is a classic dish full of flavor and nutrients. We can use any vegetables for this recipe, such as potatoes, asparagus, or broccoli. The steak will also be deliciously cooked this way.
Seared salmon with quinoa pilaf and kale dressing is a healthy and hearty dinner that will leave us feeling satisfied after eating. The quinoa pilaf will provide plenty of fiber, minerals, and vitamins. At the same time, the kale dressing will give the salmon a slight bitterness and tangy flavor.
Gain Weight The Healthy Way
If we’re looking to put on some weight, there are a few things we should be aware of. First and foremost, make sure that we’re getting enough protein. Protein helps to maintain muscle mass while trying to gain weight, which is vital because muscles burn more calories than fat tissue.
Secondly, make sure that we’re eating plenty of fruits and vegetables. This will help to ensure that our diet is packed with nutrients and vitamins, both of which are essential for weight gain. Finally, ensure we’re limiting ourselves to junk foods and sugary drinks. These types of foods will only add extra pounds to our frame.
