I understand that most people out there have this issue. The best way to gain weight is quite intuitive. I will explain everything in details.
First, Let’s talk about the issues why you cannot gain weight to even begin the process.
Top 10 Best Way To Gain Weight
1. Eat more
You should eat more than what you burn. I have articles about what food to eat, but you should eat more than anyone else. Use a large plate for every 5-6 meals. Eat healthily and eat big.
2. Weight Gainer Supplements
Yes, this is a recommended supplement for those people who cannot gain weight or they cannot eat frequently throughout the day. The reason I recommend weight gainer is because they contain more calories and essential protein to build the muscle tissue. Also, it is convenient for most people. I recommend Mass Tech Extreme 2000 to start since it contains high calories and clean carbs. Stack it up with real food. Do NOT depend on supplements alone.
3. White Rice
I recommend instead of eating brown rice, go and eat white rice. The reason is that white rice does not contain high in fiber which means it will not fill you up as much as the brown rice. It contains high in carbs and fast digesting. You can eat white rice for mostly all your meals in high quantity. But be very careful, too much can spike your blood sugar level. But if you are focused on gaining weight then go grab a bowl of white rice.
4. Starches
This is a good way to gain weight. Also, it helps especially when you are athletic. It restores glycogen which is a fuel source. Always eat high in carbs and now you have good nutrients.
Food like:
- Potatoes
- Oats
- Quinoa
- Beans
5. Healthy Fats
We all know that Fats are beneficial for joint inflammation, reducing high cholesterol level, and reducing high blood pressure. The reason why I put it here is that it helps with testosterone. It is key to gain weight and muscle mass.
Fat Food like:
- Olive oil
- Whole eggs
- Nuts
- Avocado
6. Whole Grain Bread
Bread is really good because of high in carbs. Whole grain will have high fiber, but it is considered to be slow digesting. The problem you might have will be that it could fill you up. If you can still eat more than bread is the best way to gain weight.
7. Red Meat
I recommend to eat it in moderation. But it is a good source of protein. You get most of your BCAA from red meat like beef or steak. It helps to promote protein synthesis and repair the muscle tissue.
Red Meat Food like:
- Beef
- Steak
- Lamb
- Pork
- Goat
8. Dark Chocolate
According to Livestrong, “About three squares of dark chocolate, equaling 37 g, make up a single serving, which contains 170 calories, 110 of which come from fat. If you eat a serving a day without any calorie reduction elsewhere, you add 1190 calories to your weekly intake. Since it takes 3,500 calories to gain 1 pound, you would gain 1 lb. every three weeks, or 17 lb. per year”. Which means dark chocolate can give you most of your calories, but do it in moderation with other tips I showed you.
9. Cereal
It is quite useful if you want to gain weight. I gained weight by eating cereal late at night. I took at least 2 bowls every night. Yes, that is quite a lot, but it helps to gain weight so try it out.
10. Milk
That is one of the best ways you can do to gain weight. You can mix your mass gainer with milk. You can mix it with cereal and gain more calories. We are focusing on how to increase your calorie intake. Milk is the best way to do such a thing. They do have lactose free.
Conclusion About The Best Way To Gain Weight
It is no easy matter and there are no magic pills that will gain weight. The best way to gain weight is to know how much calories you are eating in a day. Supplements are recommended especially if you want more calories. You can check out my article about the top 10 best supplements you should take.
Remember to check out the calorie calculator and increase it by 500lbs-1000lbs. Eat 6 meals a day and keep working out WITHOUT doing so much cardio. Actually, do NOT do cardio in your workout routine. If you want to warm up then do push-ups and pull-ups to failure. Track your progress!
