Foods for Weight Gain
Weight gain is more difficult than people give credit. It also is nuanced in the type of weight you want to gain. Gaining muscle has a different strategy than gaining overall weight, and will be at a much slower pace (around 1lbs/month or less). Whereas, if you desire to gain both muscle and fat we are aiming for around 1lbs/week.
Foods for Weight Gain Differ Depending on Body Composition Goals
This article covers gaining both fat and muscle simultaneously at +0.5-1lbs/week. As a disclaimer it is important to work with a registered dietitian if you also have high cholesterol or blood pressure and are trying to gain weight. Weight gain diets tend to be higher in fats that can raise cholesterol levels. If you have high blood pressure, gaining fat can increase it more and is generally not advised.
The objective of weight gain is to eat a large volume of food and calories that has a low fullness factor, otherwise it will be physically impossible for you to eat enough calories. Components of food that increase fullness are: water density (think vegetables), fibre, and protein. To clarify, we still want to eat what we need of these foods but while adding other foods that are not as filling. The least filling macronutrient is carbohydrates. So we want to be choosing a lot of carbs like white breads and pastas. In general, your plate will likely need to look like 1/2 plate of carbs, 1/4 plate vegetables, and 1/4 plate of protein.
The objective of weight gain is to eat a large volume of food and calories that has a low fullness factor
Although this plate looks different than the healthy plate model, people actively pursuing weight gain are eating a higher volume of food. So with that higher volume of food they are still meeting their protein and vegetable/fruit needs.
Another "bio-hack" for weight gain is calorie containing liquids like juice, or milk. Liquids with calories bypass our bodies "calorie detection monitor" and do not contribute to fullness like solid foods do. So you can drink as many calories as you would like without feeling overly full from them. I always recommend adding a cup of juice or milk at every meal as an easy start on your weigh gain journey.
Above you can see the weight gain plate model and notice that it indicates to have 3-4 tbsp of extra fat per meal to help you gain weight. It is ideal to choose healthy fats such as olive oil, or nut butters. However, it may not always be practical for creamy dishes.
There are some foods where you will find it easier to eat in larger volumes and therefore eat more calories to help you gain weight. I have listed some of the top options below by categories.
Foods for Weight Gain:
Beverages:
100% fruit juice (alternate them so you don’t get bored!)
3% milk
Oral Nutrition Supplements like Ensure or
Boost (limit to 2 a day to not overdose on micronutrients)
Carbohydrates:
Bagels
White pastas
White breads
Rice
Fats:
Avocado and avocado oil
Olive oil
Canola oil
Peanut or nut butters
Butter/cream (in moderation)
Protein:
Chicken wings
Chicken legs
Chicken thighs
Marbled beef
Regular ground beef
Some great dishes to consider along your weight gain journey are:
Fettuccini Alfredo - or any of your favourite pasta dishes. This dish can be made with full fat cream, delicious herbs and peas for your vegetable needs, and chicken or salmon for your protein.
Rice bowls or Buddha Bowls - these dishes are a breeze to make and can be made to be high calorie. A delicious peanut sauce, paired with stir fry vegetables, and a protein of your choice.
Wraps - these are great because you can add rice, protein and vegetable to it. They are also great for packing leftovers. My Asparagus and Salmon Crepes are delicious and hard to stop eating!
Smoothies - are wonderful because you can load it up with fruit, high fat milk, an avocado or 1/4 cup of hemp hearts, and a scoop of protein powder and you're out the door with a calorie packed meal!
Stir fries - are super customizable as well and go great with a peanut sauce. It is also a great option for the family because everyone can choose how much rice or noodles they need, you would just load up on more to get the weight gain effect.
Putting it all together, aim for dishes that are balanced with protein, carbs and fat but are carbohydrate heavy. It is helpful to add extra calories from drinks and added oils/fats to be successful in your weight gain journey.
It can be difficult to put this all into practice and some people are "weight gain resistant", where their bodies have adaptation mechanisms that make weight gain even more difficult. On top of that, it takes persistent effort, and endurance to feel full around the clock.
- Add calorie containing beverages
- Load up on low fibre carbohydrates aka white breads/pastas/rice
- Add 3-4 tablespoons of oils, nut butter or butter to your meal
- Follow the weight gain plate (above)
If you have been struggling with weight gain you can consider talking to a dietitian to help guide you through your food choices. Much like it's counter, weight loss, accountability can be a key component to weight gain as well since it is an every day decision.
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