Diet and nutrition is the single most important factor in wanting to gain weight. You can do all the weight training you want, but if your are not feeding your body the necessary food and nutrients it requires for maintenance and growth, then it will all be a waste of time, not to mention unhealthy. Knowing what to eat to gain weight is essential for putting on the pounds. In a nutshell, your weight gaining diet should include high protein foods, high carbohydrate foods and healthy fats.
Identifying which foods contain these things can be confusing, however in this article, there are several charts which list the best weight gaining foods to eat on top (superior), followed by good, inferior and no-no. I like how simplified these charts are because you can immediately identify what NOT to eat. You just need to worry about knowing which proteins, carbohydrates, and fats to eat, otherwise known as good proteins, good carbs, and good fats.
Here are the charts…
Hard gainers typically find it difficult eating more food. What I found to be effective is increasing your meal frequency, trying to have 6 meals each day, but not eating as much per meal, making you feel hungrier throughout the day. Having less fatty foods will also be of great benefit as fats tend to make you feel fuller more quickly, so you eat less.
Include in your diet high protein foods such as fish (tuna and salmon), whey protein powder post workouts, chicken and turkey breasts, low fat milk, high carbohydrate foods such as pasta, lots of fruit and veg such as avocado and banana, as well as good fats such as olive oil and flaxseed oil. When snacking it’s a great time to eat high calorie snacks such as dried fruits, seeds, nuts, low fat yogurt and cheese.
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{ 12 comments… read them below or add one }
I would like to gain weight but i think my metabolism is high. I weigh only 145 lbs what weight gaining foods can I eat and what kind of vitamins should I take? I want to gain 15 to 25 lbs before the year is over and go from a size 34 to 38.
I have never been able to go over 100 pounds. What should i eat to gain weight?
I’m 6′3″, 167-170 and I NEED/WANT to gain about 25-30 lbs of muscle mass and not “fat” weight in the next 3 months and keep it on thereafter. I’ve been up to as high as 198 and solid but after my auto accident two years ago I can’t seem to gain anything above where I am now. I’ve been working out and eating as much as I can but it doesn’t go anywhere. I been exercising and eating and doing all those things with my “Total Gym” and bunches of free weight equipment and different bands and other stuff at home (using most or all 6-days a week), a membership to a Health Club (going there 4 times a week), swiming 3 days a week…. and still nothing.
I eat bunches of baked potatos with butter, bacon bits, chives, sour cream… steaks, bacon, hot dogs, hamburgers, cheese burgers, foods loaded with lots of protein and lots of carbs, bunches of veggies, wheat bread, corn bread, total ceral, oat meal, 3-4 eggs for breakfast, plus 2 eggs in each of my power weight gain high protein shakes (two 24oz a day), potato chips, doritos, candy, pop/soda, lots and lots of sunflower seeds, popcorn, ice cream, different types of pies and cakes, etc., etc., etc…..
It’s getting past the point of being frustrating!
What can I do from your point of view given what is above… and I’m sure I’ve left out lots of things I’m doing?
Peanut butter has been one of my major calorie filler foods. I’m just curious as to why its listed as a no-no?
If you want to gain MASSIVE weight eat lots and lots of peanut butter. This is only if you’re are working out with HEAVY weights at least 3-4 days a week. I went from 170 pounds to 215 pounds (solid mass). This is also combined with many other heavy foods. It works!
This is Muhammad Rahim from Afghanistan, I want to be like the WWE superstar Dave Bautista, as Bautista has height, weight, muscle, and power. I always do bodybuilding and i eat baked potatoes with yogurt but i sometimes eat boiled eggs with dates and honey, my weight was 55 KGS but now i am 65 KGS.
I need people comments that what to eat to gain more weight?
Here’s some tips on eating. (i gained 30 lbs muscle)
eat… than eat… and eat again. It will be hard, but your stomach must stretch.
Count your calories (pencil and paper). Many people don’t realize how little they eat until they count their calories. If you don’t gain any weight in a week up to 300 more calories. (workout days will need about 300-500 more calories than usual)
As they said, 5-6 meals makes it easier. BUT!!! You must not over exercise.
Cardio workouts are a BIG no-no. You will burn up energy like a hummer. That means, no extensive biking, running, swimming, etc. Every excess movement will burn your calories.
When I was in college and working out excessively, I was heavier and happier. I was weighing in at about 125-130lbs at 5′3′. Then I stopped the very active and crazy busy exercise schedule and slowly started dropping weight. I’ve tried so much. I am trying to build my appetite back up. But the more I try the more weight I lose. One week I was 112lbs and two weeks later I am now 107lbs. I don’t know what to do. It’s driving me bonkers.
what would you suggest for a solid breakfast, lunch, and dinner? i would also like to know if any protein supplement would work or if i need a specific brand. i’m 6′3 and only weigh 167lbs and i want to get up to at least the 180 mark if not 200
I am looking to gain muscle I weigh 165 And stand 5ft 10. I climb trees for a living, Im in pretty good shape. But I really need to gain muscle mass, What can I do
hi im looking to gain weight i weight 9 stone at the moment and im 33yrs old im 5ft 8ins and im very skinny i dont eat properly and been under a lot of stress i dont work either so i have a lot of free time to do something about myself i want to start putting on weight im one of those people that if i eat loads i dont put any weight on i have been told i have a high motabalsim i want 2 gain 2 stone my waist is 27inches and i used to fit in to 32inch waist so i really need to do something about myself its been bothereing me for yrs now i wanna change it and gain muscle as well can u help me and give me some advice on what i can do to change this and put weight back on like a progam or foods i should eat etc to help me i dont care how long it takes to do this i just need to know how many thanks steve
i weigh a 150 pounds and i would like to put on about 25 more pounds what foods should i eat to gain the weight naturally..