Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed. Beyond adding calories, starches provide energy in the form of glucose. Glucose is stored in the body as glycogen. Research indicates that glycogen can improve performance and energy during exercise. Athletes looking to gain weight often use protein supplements to boost muscle mass, in combination with resistance training. Protein supplements are available for purchase online.
They may be an inexpensive way to consume more calories and gain weight. Six ounces of salmon will contain about calories , and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight.
It also contains many nutrients, including omega-3 and protein. Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around calories. Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, or a person can dry fresh fruit at home.
Dark chocolate is a high fat, high-calorie food. It also contains antioxidants. A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent. Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants. Eggs are a good source of protein, healthy fat, and other nutrients.
Most nutrients are contained in the yolk. Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats.
A tablespoon of olive oil will contain about calories. Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses. Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars. People often eat while watching TV, browsing the Internet or reading the paper. However, eating while distracted could make you eat more food.
A review of 24 studies found that people ate more food during a meal when they were distracted Interestingly, those who ate while distracted also ate significantly more food later in the day.
This is known as mindful eating and helps make eating a more enjoyable and conscious experience Drinking fruit juices, soft drinks and other beverages might be making you gain fat. Your brain does not register calories from beverages the same way it registers calories from foods, meaning you're likely to compensate by eating more food later on Scientists found whole apples the most filling, while apple juice was the least filling Get your calories from whole foods rather than beverages.
Whole foods take more time to chew and swallow, which means your brain has more time to process hunger signals. A lack of protein in your diet might be making you gain fat.
This important nutrient can help you stay fuller for longer while eating less food It also tells the body to make fewer hunger hormones like ghrelin 30 , Studies have also shown that a higher protein diet can help boost your metabolism and preserve muscle mass — two factors important for maintaining a healthy weight 29 , To increase your protein intake, try eating more protein-rich foods like eggs, meats, fish, tofu and lentils.
You can find more delicious protein foods here. A lack of fiber in your diet could be making you gain fat. This is because fiber helps control your appetite to keep you fuller for longer 33 , 34 , This could lead to a loss of up to 4. Aside from appetite, the effects of fiber on weight loss are controversial. Nonetheless, the fact that fiber is filling may help protect your waistline. You can increase your fiber intake by eating more vegetables, especially beans and legumes.
Alternatively, you can try taking a soluble fiber supplement like glucomannan. Research shows that you burn 8 calories for every 20 steps you climb. While 8 calories may seem insignificant, it can easily add up to an extra hundred calories per day if you often travel between many floors In addition, studies show that people who take the stairs have improved overall fitness and better heart and brain health 38 , 39 , Hunger is one of the biggest reasons why people gain weight.
When people are hungry, they are more likely to eat larger portions of food. In addition, hunger can increase your cravings for unhealthy foods 41 , 42 , Having healthy snacks handy can help combat hunger and curb your cravings for unhealthy foods.
Just remember to keep your portion sizes at meals in check. Otherwise, eating too many healthy snacks alongside large meals can still affect your waistline. You can find many delicious healthy snack ideas here. Healthy fats like avocado, coconut oil and olive oil are an important part of a healthy diet. For example, a single tablespoon of olive oil contains calories. If you add multiple spoons of oil to your meals, the calories can add up quickly Although healthy fats are high in calories, they are nutritious and should not be avoided.
Instead, aim to get most of the fat in your diet from whole foods like salmon and avocado. These foods are more filling than oils alone. In addition, aim to eat a good balance of healthy fats, lean proteins, fruits and vegetables.
This should naturally balance out your diet and lower your daily calorie intake. Shopping without a grocery list might be making you gain fat. Not only can a shopping list help you save money, but it can also stop you from making impulse purchases, which are often unhealthy.
In fact, several studies have found that people who shop with a grocery list are more likely to eat healthier, carry less weight and save more money 45 , This popular beverage is not only energizing, but it is also loaded with antioxidants and beneficial nutrients.
However, research shows that over two-thirds of Americans add cream, sugar, milk and other additives to their coffee , which can make it unhealthy. This means your coffee habit might be contributing to fat gain For example, a tall latte from Starbucks has calories. Making a switch to black coffee can provide you with the same caffeine hit without the extra calories 49 , Weight loss is a serious issue in the United States.
Consumers constantly see advertisements and news reports on trendy diets, flashy products, and magic pills promising to help them lose weight. But the reality is that being underweight can cause health problems. Fat has a bad reputation for causing people to be overweight and obese. However, not all fat is bad. In fact, breaking down and storing energy calories as fat is good.
Stored energy from fat helps you get through a strenuous job or workout. It plays a key role in brain development, and in preventing inflammation swelling and blood clots. Fat contributes to healthy hair and skin as well. This online tool considers your weight, height, age, and gender to calculate a score.
If your BMI is less than Your doctor may put you on a weight gain program if you are underweight. However, this is not permission to go crazy with junk food.
Healthy weight gain requires a balanced approach, just like a weight loss program. Eating junk food may result in weight gain. However, it will not satisfy the nutrition your body needs. For a healthy weight gain, the following tips can help:. Before beginning a weight gain program, talk to your doctor. Being underweight may be due to an underlying health problem. Your doctor will be able to help you track your progress. He or she will make sure that healthy changes are taking place.
People who are underweight typically are not getting enough calories to fuel their bodies. Often, they are also suffering from malnutrition. Malnutrition means you are not taking in enough vitamins and minerals from your food. Many underweight people are physically healthy.
Low body weight is due to a variety of causes, including:. Last Updated: August 13, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.
You should choose a diet made of nutrient-rich foods. Nutrient-rich or nutrient-dense foods are low in sugar, sodium, starches,….
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