Hardgainers typically find it difficult getting enough calories to gain weight and build muscle. The secret to consuming enough calories is to choose calorie dense foods. You have to be eating lots of high calorie foods and beverages or you will be fighting an uphill battle.
Gaining weight doesn’t have to be a struggle if you are eating the right kind of calories. This can be changed if you begin to analyze your daily diet plan to include more calorie dense foods. Let me explain more about calorie density.
What are High Density or Calorie Dense Foods
High density foods are foods which (measure by volume) contain a high number of calories per serving. Calorie dense foods tend to be high in fat and/or sugar due to the fact that all proteins and all carbohydrates contain four calories per gram whilst all fats contain nine calories per gram. Moreover, some foods are more “calorie concentrated” then others as they contain less water content etc. Let me explain.
Visualize two kitchen measuring cups side by side (both the same size); one filled with chopped cucumber and one filled with raisins. Each cup now contains exactly the same VOLUME of food, right? But did you know that the cup of raisins has 37 times more calories? That’s right! The cup of cucumbers contains 14 calories, while the cup of raisins contains a whopping 520 calories. If cucumbers and raisins both have four calories per gram, then how could this be? The answer has to do with calorie density. The cucumbers have a lower calorie density because they have a higher fiber and water content. The calories in the raisins are more “concentrated”.
Typical calorie dense foods include things like fatty meats, salami, candy bars, rice crackers, cookies, potato chips, anything which is fried, cola, beer (although there is low calorie beers on the market nowadays) and ice-cream. These are all examples of high calorie foods and drinks because they are high in sugar and/or fat.
When making adjustments to your weight gain diet plan to include more calories, do so in a healthy manner. Don’t just look to be consuming more calories, look at the nutrition value of foods. Let me give an example. We all know fruits and vegetables and nutritionally very good for us.
Fibrous carbohydrates and vegetables such as lettuce, asparagus, cucumber, and broccoli are very low calorie foods. This is because these vegetables are high in fiber and your body has a hard time absorbing the caloric content of fiber. These types of vegetables also have a high water content.
So now let’s look at some “calorie dense” foods which will help pack on the pounds. Leave the vegetables in the pantry if you want to gain weight, and replace them with simple carbohydrates such as fruits which have a higher calorie density. This is because simple carbs are more concentrated and they contain less fiber. Fruit juice is even more concentrated then eating the fruit itself. Instead of having the one medium size orange, which contains about 60 calories, drinking a glass of orange juice will serve you better as it contains about 160 calories. Fruit and fruit juice therefore make a great addition to a weight gain program.
Complex carbohydrates (starches) such as whole grains, pasta, cereals, beans, potatoes and rice also have higher calorie densities than fibrous carbs. A typical serving of pasta contains about 800-1000 calories. Pasta and other complex carbs are great foods for gaining weight.
Now that you know what carbs to eat, let’s talk about fat. There is a common misconception that all fats are bad for you and they should be removed from your diet. This is untrue, there are good and bad fats. Fats have a major impact on the calorie content of foods, so they are an important consideration. Just keep in mind that fat should consist of about 15-25% of your total calories. You want to be getting most of you calories from carbohydrates and protein.
In small amounts, unsaturated, “healthy” fats are not only good for you, but they can help you gain weight more quickly. Just one tablespoon of flaxseed oil and two tablespoons of peanut butter would add nearly 500 calories to your daily diet and you’d hardly notice that any extra food was added.
In addition, you can supplement your healthy diet with protein supplements. It is often difficult to eat enough protein each day from normal foods, so supplementing with a weight gain supplement such as a soy or whey protein shake can help increase overall caloric intake. You want to make sure the weight gain supplement is a good mix of both protein and carbs and doesn’t contain too much sugar.
For example, a post workout shake containing 40 grams of protein, 80 grams of carbs, and 2 grams of fat would provide almost 500 calories. If you wanted even more calories, you could mix the powder in juice instead of water and also add flaxseed oil.
So, let’s summarize your plan for quickly and easily adding more calories to your diet. Continue eating the same healthy foods, just eat more of them. Healthy high calorie snacks is a great way to increase calories. Replace low density foods with high density foods. You could eat salads all day until your face hurts, but it won’t do much good for weight gain. Eat plenty of starchy carbs including whole grains, pastas, rice, and potatoes. Don’t be afraid of adding some fat to your diet, just ensure it’s no more then 15-25% of your total calories. Some of the “good” fats will actually help you to gain weight. Most importantly – just because you need to eat more calories doesn’t give you permission to stuff yourself with unhealthy foods.
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Hi all,
Ive been in that same position aswell, Ive transformed my body however and put on a considerable amount of weight. I transformed my diet and can give a few recommendations. The fact that you are struggling simply means that you are not eating the calorie intake to maintain our bodyweight nor increase it.
Few recommendations:
Serious Mass supplement – natural with protein, lots of carbs, vitamins – 1250 Calories PER SERVING! It’s the best stuff i’ve found.
Next a few foods i recommend eating..
Peanut butter and jam sandwiches on wholemeal bread – great source of protein and fats, with the carbs obtained from the bread.
WHOLE foods – wholemeal pasta, rice, OATS
You really have to count your calorie intake, it doesnt take much. Count what firstly you have on a usual day and then add 500 calories, see if that works, if not add 500 etc. You should really buy some digital bathroom scales aswell to record weight gains, they can be found on ebay for just £8.
Finally because i believe ive babbled on for a while, eat a slow digesting food right before bed, your body will burn fat and muscle during your sleep. Slow digesting foods can be.. porridge (oats), or a protein shake before bed is also good.
Good luck all! Be patient, be persistant!
plz give details of gaining wieght 15 kgs minimum in 3 months ready to eat veg dishes and egg only
Hi Kimi , was is Paxil? And to everyone else is there anyone who is trying the GOMAD diet? I am also going back to a mass gainer that was. Working quite well for me when I was being consistent. Anyone interested ask for the mass gainer that replaced the 2200 gold weight gainer. And remember we all must be consistent!! Be blessed everyone
thanks Nick…
It is good advice and I think Am gona do it uur way!
but i dont think i can be very patient…
summer is not so far and people are gona be so confident about wearing short t-shirts
and skirts,showing off their legs and all…
while I feel left out and lonely….
If yuu havnt noticed..High school is one hell of a place,and uu never too freee with who uu are!
Hi
Have been battling all my life to gain weight so am thankful to have found such useful information and tips/advice here. Thank you.
Nick: I’ve been having serious mass for 2 yrs and can also vouch for it’s mass-building capabilities. I have however solely relied on that alone and haven’t been much of an eater, even when not having serious mass (age-old issue). Am definitely going to try your ‘diet’ tips and will buy ON’s cassiene shake for the evening.
Thank you so very much :)
plz col
plz send daily intake of proteins list
Hi I’m 20 yrs old an I’ve always bEen skinny its so annoying I won’t be confident to I put atleast five pounds on all my friends are all bigger than me an I feel so left out an un confident I got a fast metabolism so I know the food just goes an I have no energy I tryed haveing big breakfast which would be eggs beans toast dumplins then meal times I have meats with rice maybe pudding as well but with me its the time I have a lot of gaps aswell I just want to no what types of food to eat at what times an how much of a portion all these calories things are confusing if I just know how much an what foods to eat daily at wat times I’ll be fine an can keep up I’m a size six an want to fit in a size ten an very small an petite very short 5 ft something lol bt very short plz email me an help thanks
V’Ida…Yes it is Paxil, that my Dr. put me on, BUT…. I HAVE GREAT NEWS………………………………. I was at 82 lbs, and like all of you…was embarrassed…to walk out my door! My Dr. and I, have tried…Everything…with NO RESULTS. Well….I am NOW…at 101 lbs!!!!!!!!!!!!!!!!!! :-) AND, not from Paxil, by itself anyways…but ASK your Dr. to give you a prescription for…SKANDISHAKE! it is the BEST tasting 8 oz drink…mixed with milk…and has 600 calories….comes in Vanilla, Choc. and strawberry!! I cant tell you all…how HAPPY….I am, to be back, to at least…101 LBS, even tho…my Goal is…115lbs!! It also comes…in a Shaker (like a salt shaker) and has NO flavor…but you sprinkle this, in top of what ever you eat…and it adds 35 calories…per bite. But, I havent tried that yet! If you get a prescription from your Dr. , your insurance should cover it…mine does..and I have medicare and medicaid!! This has given me, my LIFE back….and I PRAY…it can HELP, someone…out there!!! Please let me know..if anyone tries it…and what YOU got from it..ok?? I will be curious!!! NOW..its time for me…to get out there, and find me…my PRINCE CHARMING…and to GET ON…with my Life!!
@kimi is paxil an da shake the same thing or is it separate also could I just ask the docter to give it to me or do I have to act like this is over stressing me to get it bt watsv the difference between paxcil an the shake
@kiki ok I’ve just research wat paxil is an dat one aint for me lol but just tell us aboutthe skandishake
Tashana…..Paxil is a pill, that is an anti-depression pill, that the 2 WORSE side effects from are….. WEIGHT GAIN…AND SEXUAL DESIRE, DECREASE… which is kind of hard..if in a relationship, which Im NOT right now, but I dont plan to stay on Paxil,now that I found, the SKANDISHAKE!!! I am today…at 102 lbs.. its going UP, every few days! I had to go buy ALL NEW Jeans!(from size 0 to size 2.. ) I am SOOOOO Happy to have found something… to get, ME BACK!! I was ready…to GIVE UP, and had MANY…bad thoughts, thats scary!! NOW…..I cant wait, for Holidays coming up..I can LOOK, GREAT again!! I bought a dress, over summer…that looks like Cinderella….and hung it on outside of closet door, as a GOAL…to be able to wear…by New Yrs Eve, and I GET TO…wear it now!! :-) SO…..any of you who want to give this a try…I HIGHLY RECOMMEND GETTING YOUR DR. TO GIVE YOU A PRESCRIPTION….OR….if you have NO insurance, or Dr. WONT write it, for some reason….( which I dont think there could be, a reason NOT to) But, go to your local pharmacy…and ask them to order some!! Before we tried…even putting it thru insurance, they cost me, $9.70 a box….which has 4 envelopes per box…And I would have PAID for them..even IF, my insurance…Wouldn’t cuz it was THAT important to me, to LOOK NORMAL AGAIN!!!! So…Good Luck, if you have any more questions..please reply, and I will get back… ASAP!!!
Hi kimi Its been a while forgot I posted the question bought paxil but glad to hear you have gained. I have too!! Gives you a new attitude doesn’t it!! My doc prescirbed me cytoproheptadine or peractin pill. It is a form of antihistamine that helps increase appetite and is known for helping people gain weight read about it on the internet . I eat all day and almost everything on sight. I have went from size 3 and 4 to a 8 in jeans and thrilled. MY FAMILY LIKE WHAT HAVE YOU BEEN DOING you have butt and hips. Some people even think I’m expecting which I NOT. Just have to get you to drowsiness and maintain I am able to. Go to work but anyways happy weight gaining
@kiki ok sounds good an well done happy for you but as for the paxil isit dat pill for mental health people don’t want to put that in my body an the effects are different
I’m feeling so much better about myself now. Since this past February, I’ve gone from 98 lbs to 110 lbs, and my goal is another ten pounds. And with the weight gain, I know I’m getting my body in better shape to fight the nasty infections in my lungs that I just have to live with. I do have a problem though – I don’t like pasta. Never have. I’ve found though that if I can “doctor” it up with other stuff it’s easier to choke down. The one thing I do like is my own concoction of wide egg noodles and chili with beans, topped with a lot of grated cheddar cheese. I’ve managed to increase the amounts of what I eat at each meal as well. Another thing I did was to add Centrum Silver back into my vitamin intake, after reading a letter my mom had written saying the nursing home my dad was in had started giving him two Centrum Silver a day to help him gain weight. I realized it might help me to at least take one. So there’s hope – which I’d just about given up on.
Hey there. I’m seriously underweight, and have been loking for some guidelines to gain some kgs. And finally found this. Seems quiet promising, and I’m starting today itself to mend my diet. I haven’t been much of a diet conscious guy till now, but all thats listed here, I can do, and do religiously and dedicatedly. My question was, is it necessary to have an exercise regime or workout regime? I walk a bit, like about 2 kms on an average, and a bit more on rigorous days, making it 5. And to be honest there aren’t many rigorous days. Can anyone advise me on what work-outs should be done please? Thanks a ton for the information here by the way! :)
Amit,
exercise is crucial if you want to be tone. You can gain weight and have extra fat, but I think what you want is muscle. 3-4 days exercising for 30-45 min is perfect for me. Vary the workout, join your YMCA. Try it for a few weeks and see if that works for you.
Hi,
I have finally gained weight and from 65kg i now way 76kgs. I am eating 4-5 times a day and drink 2 weight gain protein shakes.
I go to the gym 3- 4 times a week, but do not do any cardio…so i dont loose weight.
The problem is now though that my upper body is defined but I now have a buldging stomach.
How do i get rid of my pot, without loosing weight?
Amit,
I think one of the main reasons that you are struggling to put on weight is the fact you are not eating enough to compensate the fact you are moving around a lot. I believe that cardio is a great way to warm up however is you are looking to seriously gain weight, you will need to be focusing on more compound exercises. they include things such as squats and deadlifts. If you are looking to get stronger as you are putting on weight you can increase the weight you squat to 1.5x body mass for one rep. Also remember to set yourself realistic goals to keep you motivated.
Robin is right, 3-4 days exercising for 30-45 min.. what people say about spending hours in the gym every day is rubbish, your muscles need time to repair after you work out. i personally like to go to the gym for 1 day then a day off, then go 2 days and have 2 days off (as a cycle). the reason behind this is that if you continue on the same structure then your body will start to adjust and make it harder to build your muscle. Again compound exercises are the best to convert the weight you are gaining into Muscle mass.. If you are struggling to add weight still, have a look at GOMAD diet, i have herd that people have had nice results from it. Take care and remember that it takes dedication and consistency.
Hello all I just wanted to give an update – from 90 pounds to almost one hundred. 98! what I did was let go. stop holding onto the past, stop feeling bad. What I did was have a good time, don’t think just eat. :P Don’t think about calories. Don’t think about weight. Just enjoy yourself. Just don’t be so uptight about gaining weight; you need it.When we are upset, or depressed we can surpress emotions and even hunger. Go to where you feel comfortable and get your favorite snack. Eat junk food, skip meals, and then gorge. There is a different game plan for every one, don’t follow this one if it doesn’t feel right. I am just giving my own experience; let go and stop thinking so much. You only have 1 life, live it up..
A few years ago I consulted my doctor about weight gain options and he suggested the scandishakes to me as well. It worked awesome. I gained quite a few pounds in a short space of time and they make yummy milkshakes. The company provided me with a little booklet showing different things you can make with the mix. Only bad thing was once I stopped using it I lost all the weight I gained and some. So now I’m back at the weight gain process again. Eating lots of peanut butter works great also and I usually drink supligen which is kind like a meal in a can and eat lots of burger king.
just drink mustard oil (2 liters in a oil)
I am so glad to have found this website because I am looking for safe ways to gain weight. I am going to look for the shake and also look for the GOMAD diet. So far I have gone from 90lbs to 110, and from size 00 jeans to size 5, and I want to get to 115-120 lbs and size 7 to 8 jeans. Again, I am so fortunate to have found this site!
pls i really need to get a little fat, somehow lean… So help me out in time of food and fruit guide, staying in Nigeria. Help!!!
I’m 14 years old and I’m always getting picked on because of how skinny I am can someone list foods with a high amount of protein in them so I can do something about it please
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