Healthy Ways To Gain Weight For Males

Eat More Calories

If you're trying to gain weight, it is important to consume more calories than you burn. Aim to increase your daily caloric intake by 500 to 1000 calories, which should result in weight gain of 1 to 2 pounds per week. To do this, focus on adding more calorie-dense foods to each meal, such as nut butters, avocados, seeds, and oils. Additionally, try adding a portion of carbohydrate-rich foods such as quinoa, potatoes, and rice, as well as lean protein sources like eggs and fish.

Choose Nutrient-Dense Foods

When you're trying to gain weight, it is important to choose nutrient-dense foods. Nutrient-dense foods are high in calories but also provide essential vitamins, minerals, and fiber. Examples of nutrient-dense foods include whole grains, nuts and nut butters, avocados, seeds, and oils. Lean proteins such as eggs, fish, and chicken are also good sources of essential nutrients. Incorporating these foods into your diet will help ensure you are getting all the essential nutrients you need to support healthy weight gain.

Eat Frequently

When trying to gain weight, it is important to eat frequently throughout the day. Eating smaller, more frequent meals will help boost your calorie intake. Aim to eat at least three meals and two snacks per day. Good snack options include nuts, nut butters, dried fruit, and yogurt. Additionally, try to have a small snack before bed to help you meet your daily calorie needs. Eating frequently will also help ensure you are getting all the essential nutrients your body needs to stay healthy.

Get Enough Protein

Getting enough protein is essential when trying to gain weight. Protein helps build and repair muscle, which is important for weight gain. Aim to consume at least 0.7–1.2 grams of protein per pound of body weight per day. Good sources of protein include eggs, fish, poultry, beef, beans, and lentils. Additionally, try to incorporate protein-rich snacks throughout the day, such as Greek yogurt and protein shakes.

Include Strength Training

In addition to eating a healthy diet, it is important to include strength training when trying to gain weight. Strength training can help build muscle, which can in turn help you gain weight. Aim to do strength training at least two to three times per week. When strength training, focus on compound exercises such as squats, deadlifts, and presses, as these exercises target multiple muscle groups. Additionally, try to add in some isolation exercises such as bicep curls and tricep extensions to target specific muscle groups.

Get Enough Sleep

Getting enough sleep is essential when trying to gain weight. Studies have shown that lack of sleep can lead to a decrease in muscle mass and an increase in body fat. Aim to get at least seven to eight hours of sleep per night. Additionally, try to keep your sleep schedule consistent. Going to bed and waking up at the same time each day can help ensure you're getting enough rest.