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Complete Guide To Gaining Weight
At first glance, you might think that weight gain is simpler than weight loss: eat (a lot) more and that's it. But that's not the case.
Healthy weight gain is really difficult, especially when it comes to staying on track and eating the right things to fuel yourself.
Have you ever tried starting your car engine with apple juice instead of gasoline? Yeah, of course, that won't get you very far. This principle also applies to the nutrients and foods you put into your body.
In this guide, we share the exact steps for healthy weight gain. How to gain quality body mass without getting sick or obese.
How do I gain weight?
Similar to losing weight , it all depends on your energy balance. If you want to gain weight, you'll need a positive energy balance. You need to consume more calories daily than you burn.
First, calculate how many calories you actually burn. Do this with this calculator:
Or with the help of a fitness tracker . The number of calories your body needs depends on a few things: your age, sex, weight, activity level... to name a few!
How many calories do I need per day?
Once you have the numbers, you need to create a caloric surplus.
Let's say you need 2000 kcal a day.
So it's best to start by adding 300-500 extra calories per day. See how you do over two weeks.
You can always add calories to speed things up, depending on how your body reacts.
Does it matter what I eat, as long as I eat enough?
Yes, it matters if you want to gain quality body weight in a healthy way. Binge eating sweet pastries and fatty junk food adds more calories, but you'll miss out on essential nutrients.
Plus, you run the risk of adding belly fat instead of muscle mass and natural body fat (subcutaneous fat). Did you know that even people of normal weight can suffer from type 2 diabetes, heart disease, and other conditions commonly associated with obesity?
How to gain healthy weight?
No matter what you do, your body will only be healthy when it gets all the nutrients it needs!
You need macronutrients like protein, fat, and carbohydrates. But vitamins and minerals are also essential. A balanced diet with the right nutrients should always be the foundation of a healthy lifestyle.
Protein is an important building block. It contributes to lean body mass (muscle mass) and will help you build muscle instead of excess fat. Good sources of protein include:
- Legumes.
- Nuts and seeds.
- Organic and happy eggs, dairy.
- High-quality protein powder (soy or pea protein).
Fruits and vegetables, whole grains, and healthy fats from nuts and seeds should be integrated into every diet.
At the end of this article, you can read more about meal planning in our ultimate checklist for healthy weight gain!
Before we talk about exercise, let's dive into some great food choices and increasing your food intake.
What are some foods to gain weight?
Gaining weight means eating more. Which can obviously be a challenge at times!
Therefore, create meals that are energy-dense but don't fill you up too quickly. Digestion is definitely not the goal. Furthermore, you don't want to risk missing out on essential nutrients simply by choosing high-calorie foods.
We're going to give you some ideas for healthy, nutrient-dense/energy-rich meals and ingredients:
- Power Smoothies: Combine oats, fruits like bananas and berries, nut butter, seeds, and a liquid of your choice. You can add extras like protein powder or Plenny Shake powder. Cinnamon, cocoa, or a shot of espresso will give you even more ways to vary the flavor!
- Stews: These are easy to cook. Stews are meals where you basically throw all the desired ingredients into a pot and let them cook at once. They combine whole grains (like brown rice), legumes (chickpeas or other beans), and vegetables with broth and 1-2 tablespoons of good-quality vegetable oil. You can always add other protein sources, extra fat (avocado, seeds, or nuts), and fresh vegetables after everything is cooked. A classic chili is also a great example!
- Power Bars: Think of healthy cereal bars or make your own! Combine oats, nut butter, mixed dates, more nuts, dried fruit (like cranberries), and even dark chocolate chunks, depending on your taste. Mix everything together to create a thick dough that's soft enough to form into bars or balls. Or press the dough into a shallow dish and cut it later. You don't even have to bake them. An hour in the freezer will do the trick, too!
You can also choose healthy food bars like Plenny Bars . They contain everything your body needs, including essential vitamins and minerals.
Weight gain exercise
What about exercise? Too much cardio could make it harder to gain weight—if you're burning all the calories you've consumed!
If your goal is to gain muscle mass, regular strength training will do the trick. This helps convert the calories and protein consumed into (mostly) lean mass, rather than fat.
Ask a certified trainer for help to get started. That way, you won't waste time and risk exercise-related injuries.
In addition, regular resistance exercise may also reduce the risk of age-related muscle loss (sarcopenia) and osteoporosis.
The Ultimate Weight Gain Checklist
Don't go crazy thinking you have to implement everything at once! Get used to doing one thing at a time and add more as you get comfortable with the changes.
Do yourself a favor and document the implementations you make—that way, you're creating your own personal plan that you can refer back to later.
To make this as easy as possible for you, we've created this list. We love lists (and hope you do too).
- Calculate your " total daily energy expenditure" using this calculator: This is your baseline calorie intake!
- Consume 300-500 kcal more than you burn (more than your total daily energy expenditure) per day. You can increase or decrease this surplus over time, depending on how quickly you want to achieve results!
- Eat regularly and don't skip meals. Aim for three meals a day and add snacks whenever possible or if you want.
- Increase your protein intake . Aim for 1.5–2 g per kg of body weight.
- Get enough sleep. Your body requires rest to effectively build new cells and convert energy into lean body mass. Lack of sleep tends to unbalance your habits and can disrupt your hard work. See if you can get 7 to 8 hours a night!
- Choose energy- and nutrient-dense foods like nuts, seeds, and oats. Nut butters, in particular, are excellent nutrient and calorie boosters and can be added to almost any meal.
- Add liquid meals to boost your calories and protein intake more easily. Two scoops of our Plenny Shake add up to 400 calories! Get creative with these recipes . Cheers!
- Exercise smart. Choose weight training instead of hours of cardio. Start training twice a week and see how it goes! Don't hesitate to ask a personal trainer for advice and even a plan. Safety first!
- Plan ahead. Prepare your meals and pack your bags for work or school ahead of time so you don't end up empty-handed at lunchtime! Make a point of planning at least two to three days in advance! It works like magic and will also help with your weekly shopping.
- Go for the 80:20 principle. Focus on a diet and lifestyle that meets at least 80% of your health requirements. While getting what you need daily, you'll always have room (20%) for donuts or whatever you want to indulge in! A successful approach is a mindset focused on doing more of what's good for you, rather than wasting too much thought on what you should avoid.
