While the internet is full of advice for those who want to lose weight, in comparison, there are very less articles and advice pieces for those who wish to gain weight. Yes, it is true – for some, no matter what they do or eat or how much they stuff themselves with junk food, they never seem to put on weight in spite of wanting it. Body composition is mostly based on the kind of diet you maintain so the rule for bulking up is the same as the one for losing weight in a general sense, which is – watch your diet. Watch what you put into your body and you should be good to go. Keep in mind that this a general rule of the thumb.
Also, remember that while you might be feeling frustrated that you can not seem to gain weight as easily as the others seem to do, keep in mind that you are able to enjoy healthy and tasty foods that they would want to have as well. The grass is always greener on the other side! So, this article will point out the top ten ways you could include some extra and healthy calories in your diet and start putting some weight on. Let us start -
10. Healthy fats
One of the most basic things to do while trying to gain weight and mass is, as obvious, to load up on healthy fats! They are healthy and they pack on calories – the best thing ever if you are trying to lose weight! The mantra for you to remember and repeat is “Increase, increase and increase”. Increase what, you may ask. Well, I am glad you asked that question. Increase calories, of course! Load up on your egg yolks, and red meat with lots of animal fat. Fruits, like bananas also come into the equation here. Liquid oils like coconut oil can also be added to normal, routine stuff like your daily green tea! Other healthy fats from wild wishes and such, for example will also benefit you greatly! Remember, the more the merrier.
9. Protein
A very important thing to keep in mind if you are trying to gain mass is that you should always, always load up on protein. You should have, at the very least, one gram of protein per kilogram to one gram of protein per pound. It is an important component of muscle and an essential building block for it, so keep in mind that you are never deficient of this wonder food group! Remember, your body is starving for it, so give it the nutrition you need and it may just surprise you by gaining more mass and weight than you ever thought you could!
8. Fruit Juice
Now how did fruit juice get on this list, you may be wondering. Well, it fulfils a lot of important functions for our body and is really healthy as well. It often has added nutrients and a lot of sugar, which amounts to a lot of calories. So, it adds calories, is rich in nutrients and healthy? You don’t say! However, do not have too much of fruit juice, as just like any good thing, loading up on too much of fruit juice can actually prove to be counter productive for your overall health, also keeping in mi9nd that it has lots of sugar. So, if you have diabetes or you are prone to diabetes, it is best you drink fruit juices in moderation.
7. Tuna
All of us have heard of tuna, I am sure and probably most of us love it as well! I mean, it is full of protein and healthy fats and has the potential to be a great lunch or dinner if teamed up with the right kind of accompanying ingredients which are calorie dense and can also help you in gaining the mass and weight you so want. Tuna sandwiches or tuna casseroles are a great place to start, and combining it with carbohydrates is even better, for example, along with a dish of tuna, you can have a side of mashed potatoes with butter and various herbs to impart flavour. So, experiment with dishes to find out which combination is the best for you!
6. Dietary supplements
First of all, do not ever go and buy any dietary supplement without the advice of a doctor or dietician since it could result in counter productive results. If you think you need special supplements for weight gain, it is recommended that you go to a doctor first and seek professional advice on the matter. If your doctor gives you the green light, you are good to go. Most dietary supplements are enriched with carbohydrates, so as to aid in gaining of muscle mass and weight. However, please remember to take no more than the amount of supplements and vitamins recommended, since this could result in conditions like vomiting and diarrhoea and other awful conditions, especially hypervitaminosis.
5. Sleep
This is also a point which is recommended to those trying to lose weight, but this is another rule which goes both ways. Try to get as much sleep as you can or as much as is needed and generally, try to be well rested as this will help your muscles in building as well as relax you. This is a very important tip, and should be followed religiously. To get the best benefits from this, drink the required amount of water per day, and see the results!
4. Nuts
This is a rule which is pretty easy to follow, primarily because what is recommended is so tasty! We are talking about healthy nuts like cashew nuts, almonds and walnuts. Load up on them, since not only are they rich in nutrients and healthy fats, they are also very rich in calories, and you can easily load up on a lot of calories before feeling full and you can have fun doing it as well!
3. Energy Bars
Wow, another food which is super duper tasty and healthy as well? You have got to be kidding me! But, fortunately, we are not joking and yes, you can load up on these energy bars filled with the wholesome goodness of oats and raisins and various other nuts, covered with a tasty coating! A bowl of this is equivalent to five hundred calories, so what are you waiting for? Dig in, and see your weight increase.
2. Exercise
This deserves a mention in the list because even though body composition is mostly diet, exercise can affect it as well. So, hit the gym or start running and move your body! Do some squats, push ups, pull ups and lift some weights. You will be amazed at how soon your muscles start bulking up with the right combination of diet and exercise. If required, do not be afraid to ask questions – either to your personal trainer or simply a general internet forum. And always remember to have a person near you while lifting extremely heavy weights or you could hurt yourself!
1. Oil
This deserves a number one spot on this list since oil is not only an easy way of adding calories to your meal, it also makes your meal way tastier if you use it right. Simply remember to use healthy oils like olive oil and canola oil and always keep in mind that the virgin, unrefined kind is way better in terms of health.
