How to Gain Weight the Healthy Way

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How to gain weight the healthy way

Do you want to gain weight?

Given how most nutrition articles focus on fat loss, maybe you feel in a minority there.

The usual advice for weight gain is just to eat a higher amount of carbohydrates to “bulk up” and adopt a healthy exercise program.

But is that a healthy strategy, or not?

This article will examine how to gain weight the healthy way.

Why Do People Want to Gain Weight?

Why do people want to gain weight? Young boy posing.

It’s true that most people today are looking to lose weight, but some also want to gain it.

While the majority just want to add a few extra pounds to a skinny frame, others wish to build muscle and increase size.

So, what are the reasons people want to gain weight?

That depends on the goal, but here are several:

  • Combat aging (muscle density loss is a natural side effect)
  • For better metabolic health (muscle burns more fat)
  • Gain more strength
  • Impress the opposite sex (media imagery idealizes a muscular physique for men)
  • Improve self-confidence
  • Sporting objectives
  • To improve overall health (in those who are too skinny)

All of these are clearly understandable aims where weight gain may benefit someone’s life.

Problems Caused by Pressure to Gain Weight

Pressures to gain weight - wanting to impress people

Unfortunately, this desire for weight gain often causes problems.

This fact is especially the case in young men, with more than 8.5% of people extremely concerned about their body shape (1).

Out of this group, more than 7.6% of adolescents and young men were taking “potentially dangerous” products every month to gain weight

Also, new research shows that males who are obsessed with their physique and exhibit “high concerns over thinness” have a much greater future risk for binge eating, obesity and drug use (2).

Generally speaking, it tends to be women who go to extremes and take unhealthy products to lose weight.

On the other hand, men are much more likely to take some quick fix weight gain product without concern for safety.

The reason? To get bigger quickly.

Therefore it’s not surprising to see that 11% of teenagers in US schools reported having used Human Growth Hormone (HGH), and 7% also admitted to using steroids in the past to bulk up (3).

Is Being Underweight Unhealthy?

Skinny young man who needs to gain weight

Firstly, it very much depends on the reason for being underweight.

Several medical conditions, especially cancer and gastrointestinal diseases, can lead to weight loss.

Also, medication is associated with loss of weight either directly or through appetite suppression (4).

The area where our actions matter most, though, is regarding nutrition and diet.

Not only is being underweight due to poor diet unhealthy but it also substantially increases the risk of mortality (5, 6, 7).

A primary reason for this could be due to the lack of essential nutrients in ultra-low calorie diets.

When our body doesn’t get the fuel it needs, our immune system is one of the first things to suffer.

In other words, our body’s defenses are down, and we are vulnerable to damage from oxidative stress (8, 9, 10).

This lack of nutrition is a big problem in the world today.

Our modern diet (high-carb, high-fat) is obesogenic and promotes rapid fat gain. As a result, many people restrict calories to avoid putting on weight.

Unfortunately, the side effect is diminishing nutrient stores in the body.

In such people, weight gain through the adoption of a healthy diet would be extremely beneficial.

How to Gain Weight the Healthy Way

Gain weight the healthy way - man with healthy food

Now that we have looked into some of the reasons we should gain weight, how can we do it in a healthy manner?

Diet predominantly determines weight gain, but the food we eat isn’t the only factor that plays a part.

Additional factors to consider are:

  • Exercise – especially resistance training and heavy weights.
  • Sleep – proper sleep is essential for optimal hormone function, which impacts body composition.

In this first section, we’ll look at nutrition strategies to gain in a healthy manner.

What is the Fastest Way to Gain Weight?

Gain weight fast - huge burger

First of all, wanting to know how to gain weight fast is understandable. However, it subtracts from gaining weight in a healthy sustainable manner.

Slow and steady wins the race.

Ultra-high calorie bulking diets are very common and do work very well for quick weight gain in some people.

But usually, these people are extremely active bodybuilders/athletes who don’t mind gaining a little fat in addition to the muscle.

With this kind of diet, people tend to load up on hundreds of extra grams of calories/carbohydrate per day and dramatically increase their protein intake.

It works, and many people grow like weeds, but it usually comes with a varying amount of fat gain depending on how well (or not) the diet was formulated.

And for some people, this extra adipose tissue can be difficult to lose.

Therefore, what I’m saying is that there’s a difference between gaining weight in the fastest way and increasing size in the healthiest way possible.

Over the next few sections, I’m going to explain how we can also progressively enhance our weight using a low-carb diet that is rich in healthy fats.

The aim is to emphasize lean mass; in other words, maximize muscle gain and minimize additional fat.

Optimal Nutrition to Support Weight Gain

Gain weight - picture of nutrient density of a food

Nutrient density should be our first consideration when planning a diet for healthy weight gain.

Primarily, nutrient density simply refers to how nutritious our foods are and the amount of beneficial vitamins and minerals present in them.

In fact, this is one of the biggest problems with contemporary nutrition advice.

There’s far too much focus on calorie counting and not enough focus on counting nutrients.

As an example, 500 calories from white rice and 500 calories from an avocado and a few eggs are entirely different.

Yes, they have the same energy density, but the nutrients found in avocado and eggs completely destroy the minuscule amount of nutrients that white rice can offer.

While rice provides lots of rapidly digesting simple carbohydrates and not much else, avocados alone offer magnesium, potassium, vitamin E, fiber, and monounsaturated fats just to name a few.

Additionally, following a nutrient dense dietary plan has a multitude of benefits.

Consumption of food high in nutrients maximizes satiety and the immune system while minimizing future risks to health (11, 12).

Energy Density

Energy dense foods for weight gain

Same as the health properties of a diet depend on nutrient density, the actual ability to gain weight depends on energy density.

As a result, this doesn’t mean run out to the shops and buy a load of ice-cream, fried chicken and wash it down with two liters of soda. `

Having said that, you may hear some people advise ‘bulking and cutting’ cycles to gain weight.

Eat everything you can while bulking, and then cut the fat off through diet.

Sounds good, right?

For some people who can lose the fat they gained, this can do the job.

However, although it may increase size, it certainly isn’t healthy.

In my book, the best way forward is to maintain a slight calorie surplus, review progress using the mirror (and scale if need be) and adjust accordingly.

The type of foods that you eat also play a significant role in how successful this is, so let’s take a look at them.

How to Gain Weight: Healthy Food Choices

Picture of healthy foods to eat to gain weight

First of all, the cornerstones of a healthy diet should remain the same.

Also, you want to be eating food that promotes health rather than diminishes it, so make sure to avoid all the common nutrition mistakes.

The staple food groups of the diet should be based around:

  • Meat
  • Fish
  • Dairy
  • Eggs
  • Vegetables
  • Fruit (especially avocado, olives, berries)

However, among these nutritious food groups, we want to emphasize the most energy-dense of these foods to encourage weight gain.

Meat

Foods for weight gain - meat

Choose fatty cuts of meat, preferably from pasture-raised animals.

Red meat is one of the most nutrient dense foods, and it should play a prominent role in a weight gaining diet.

Here are some good choices of meats:

    • Bacon (ideally traditionally cured)
    • Beef (ribs are particularly good)
    • Chicken (including skin)
    • Lamb
    • Pork (of all varieties – pork belly included)
    • Sausages (minimally processed, made with real meat)
    • Steak

Fish

Foods for weight gain - fish

For fish, we want to be eating the oily varieties.

First of all, due to the extra fat, it is much more energy-dense.

Secondly, it is full of beneficial omega-3 which helps to balance our omega 3-6 ratio and decrease systemic inflammation (13).

I recommend the following fish:

      • Anchovies
      • Mackerel
      • Salmon
      • Sardines
      • Trout

Not only are these fish the highest sources of omega-3, but they also have the lowest mercury content among commercial fish (14).

For some tasty seafood recipes, see here.

Dairy

Foods for weight gain - dairy products

Full-fat dairy is the way to go.

Despite the low-fat fad diet over the past few decades, the latest research shows how whole milk is so much better for you than the low-fat stuff.

Dairy-based foods are great for weight gain because they are both nutritious and energy-dense.

You can include the following dairy foods in your weight gaining diet:

      • Butter
      • Cheese
      • Ghee
      • Greek Yogurt
      • Heavy Cream (Double Cream)
      • Whole Milk

Eggs

Foods for weight gain - eggs

All in all, eggs are one of the most nutrient-dense foods on earth (15).

As a result, they are your friend no matter what diet you are on.

Due to their high fat, protein, and micronutrient content they are perfect for weight gaining diets.

One of the great things about eggs is that you can prepare them in so many different ways, and each one can feel like a whole new food.

So feel free to include lots of them in your diet:

      • Boiled eggs
      • Fried eggs
      • Omelets
      • Poached eggs
      • Scrambled eggs
      • Steamed eggs

And if you need further ideas, here are 11 ways to cook an egg.

Vegetables

Weight gain diet - collection of healthy vegetables

Just as with all the other food groups, nutrient density should be emphasized with vegetables too.

As a result, we want to be eating lots of spinach, chives, garlic, and mushrooms.

Any vegetable is a great addition, but you have a choice to make regarding starchy vegetables like potatoes, sweet potatoes, and other root vegetables.

These tend to be higher in carbohydrate. Adding starches to a calorie-dense diet full of healthy fat will increase the speed of weight gain – a good thing.

However, this will increase the likelihood of more fat gain too.

Therefore, depending on your aims and objectives, it’s your choice whether you want to go higher carb or not.

Fruit

Fruit can play a great role in a weight gain diet.

As well as being high in nutrients, avocados and olives are very energy-dense too, which makes them an excellent choice (16, 17).

Another great food to include in the diet is berries.

As well as containing beneficial polyphenols and antioxidants, they can also combine with heavy cream to offer a delicious energy-dense snack/dessert.

Plant Sources of Fat

Foods for weight gain - healthy plant fats

There is a broad range of plant-based fats that you can add to the diet.

These are relatively nutritious and also incredibly energy dense.

Most noteworthy are the following options:

      • Avocado Oil
      • Coconut Oil
      • Nuts (almonds, cashews, macadamia, pecans walnuts, etc.)
      • Olive Oil

Not only will these foods help you gain weight quickly, but they also provide you with several health benefits.

Avocado, chocolate, nuts, and olives are all associated with significantly decreased cardiovascular risk in a range of large-scale studies (18, 19, 20, 21, 22, 23, 24, 25).

Drinks

Drinks for weight gain - creamy coffee

Usually, I recommend against drinking calories.

However, as this is a weight gain diet, consuming liquid calories can be useful.

Some good, relatively healthy ideas include:

      • Glass of whole milk
      • Latte
      • Black tea/coffee with heavy cream
      • Cacao

Remember, this is about how to gain weight the healthy way; that means no soda or sugary junk!

One thing you may be wondering is this; is it possible to gain quality weight on a low-carbohydrate diet?  Don’t you need to eat carbohydrate?

Let’s examine that now.

How to Gain Weight and Muscle on a Low-Carb Diet?

Gain weight on a low-carb diet

First of all, it’s a myth that building muscle and gaining weight isn’t possible on a low-carb diet.

So, if you decide you want to gain weight while keeping the carbs low, that’s no problem at all.

Many of you may know PD Mangan from Rogue Health and Fitness.

If you don’t know him, then he runs a website teaching men “how to be lean and muscular.”

Also, he is 61-years young and has more muscle than most people in their twenties!

As gaining weight the healthy way is his forte, I asked for his thoughts on building muscle on a low-carb diet.

Here’s what he had to say:

It’s an interesting area – bodybuilders swear by carbs, but the research doesn’t back this up. For instance, insulin is necessary for muscle protein synthesis, but protein raises insulin as much as necessary, and adding carbs doesnt mean increased synthesis of muscle. Then there’s the issue of glycogen – since weightlifting is high intensity, a lot of the energy burned is glycogen – yet you don’t need a “full tank” of glycogen to get through a gym session, only a few hundred calories worth. Another area is bulking – deliberately gaining weight. Unfortunately, bulking usually just makes people fat. So the advice I give to people who want to gain muscle is to ingest protein, at least 1.2kg/kg, and keep carbs low to moderate.

-PD Mangan, Rogue Health and Fitness

Evidence For Weight Gain With a Low-Carb Diet.

Some of the best research in this area was conducted in 2014, with a study investigating the effects of a ketogenic diet on skeletal muscle.

Particularly important is the fact that the study used a very low-carbohydrate intake (<5%).

Additionally, the effect of this diet directly compared the effects of a traditional high-carbohydrate diet to the ketogenic diet.

Twenty-six resistance-trained men participated in the study and were split into two groups:

5% CHO, 75% Fat, 20% Protein (Ketogenic Diet)

or 55% CHO, 25% Fat, 20% Protein (Traditional Western Diet)

After 11 weeks, the results were as follows:

      • The ketogenic diet resulted in a 0.4kg greater lean body mass increase.
      • Fat mass decreased on the ketogenic diet by 2.2kg (0.7kg greater than the Western diet group)

To sum up, the results show that the very low-carb diet had more significant impact on lean body mass gain, weight loss, and body fat (26).

Resistance Training and Heavy Lifting For Weight Gain

Gain weight with resistance training

Strength training and lifting heavy weights both stimulate muscular growth and have a broad range of benefits for the body in general (27).

While a healthy, optimized diet provides the nutritional building blocks for weight gain; resistance training is necessary for building muscle and increasing lean weight gain.

Right away, let’s shoot one myth down; you don’t need to spend hours at the gym every day.

As a matter of fact, an intense training session two or three times per week is more than enough to stimulate muscle growth.

If you have access to a gym, make sure to emphasize “the big three” compound exercises; bench press, deadlifts, and squats.

More than any other exercise, these three stimulate the most muscles fibers in the body.

In particular, squats are an excellent exercise as they increase secretion of growth hormone compared to other exercises (28).

Do Sleep and Stress Affect Weight Gain?

Man who looks stressed.

Since our muscles recover and grow during sleep, it’s essential to make sure we spend enough time asleep.

In fact, sleep and stress share an intrinsic connection; if you are sleep-deprived, you are much more likely to be stressed.

As a result, we want to avoid both of them.

It’s common knowledge that lack of sleep and stress both raise cortisol levels.

Unfortunately, higher cortisol levels have a negative impact on gaining weight in a healthy way:

      • Higher cortisol levels both directly and indirectly influence weight gain (through overeating and the tendency to crave junk food) (29, 30).
      • Cortisol is catabolic, the opposite of anabolic – in other words, it breaks down muscle tissue rather than building it (31).

Consequently, to be in optimal condition and promote healthy weight gain, a few relatively simple things we can do include:

      • Sleeping 7-9 hours per night
      • Finding time to relax and enjoy our lives
      • Socializing rather than remaining isolated
      • Ensuring we don’t overtrain (exercise too much)

How to Gain Weight: Overcome Difficulties

Weight gain - skinny boy wanting to build muscle

In short, many people attempt to build muscle, fail and then conclude that it must be down to their genetics. But do these people really know how to gain weight?

While genetics may be true in rare cases, it’s usually because of a common mistake people make; not eating enough food.

Adding more energy dense foods into the diet can quickly remedy this.

Try adding an extra amount of these foods:

      • Avocado
      • Cheese
      • Coconut oil
      • Cream
      • Dark chocolate
      • Milk
      • Nuts
      • Olive oil
      • Yogurt

But, do take care to add additional amounts slowly, or you will just gain fat.

Trial, monitor and adjust.

And, if you still can’t gain weight?

15 Quick Weight Gain “Hacks”

Weight gain - hacks - building muscle

Finally, if you still can’t gain weight then here are fifteen ideas that I’m sure will help.

Note: unless you’re in training to be a sumo wrestler, don’t implement all of them!

Try some of these:

1. Add a big piece of cheese to your daily lunch.

2. Replace one drink of water each day with whole milk.

3. Add a protein shake to your breakfast.

4. Drink a hot chocolate each day made from coconut milk and cocoa powder.

5. Add cream to your tea/coffee. If you already do, then double it.

6. Eat an additional avocado each day.

7. Add a few tablespoons of your favorite oil to your meal (coconut/olive oil are good).

8. Sleep for longer than you have been doing; sleep is when you grow.

9. Eat fatty cuts of meat rather than lean cuts.

10. Melt some cheese on top of your dinner each day.

11. Eat an additional bowl of berries, covered with heavy cream and dark chocolate shavings.

12. Include an extra handful of nuts in your daily diet.

13. If you drink black coffee, replace it with a latte.

14. Make some chocolate fat bombs

15. Add more carbohydrate: emphasize higher quality, nutrient-dense carbs.

Final Thoughts

All things considered, unlike the mainstream belief, gaining body mass doesn’t necessitate high carbohydrate intake.

Looking at people like PD Mangan and Mark Sisson, both of whom are in their 60s, just goes to reinforce this point.

Sure; if you want to be a bodybuilder with a massive physique then consuming huge amounts of carbohydrate will get you there quicker, but that’s not what this article is about.

A healthy diet full of nutritious food will show you how to gain weight the healthy way – and low or moderate carbohydrate intake is entirely compatible with this goal.

Thanks for reading! If you have any experience with gaining weight on a low-carb diet, please share your thoughts.

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