How to Gain weight with Proteins, Carbs & Fat
Eat Lots of Protein:
The single most important nutrient for gaining healthy weight is protein.Muscle is made of protein, and without it most of those extra calories may end up as body fat.
Studies show that during periods of overfeeding, a high protein diet causes many of the extra calories to be turned into muscle.
However, keep in mind that protein is a double-edged sword. It is also highly filling, so that it can reduce your hunger and appetite significantly. This can make it harder to get in enough calories.
If you’re trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 – 2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.
High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.
Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.
Eat Lots of Carbs and Fat, and Eat at Least 3 Times Per Day.
Many people try restricting either carbs or fat when they are trying to lose weight.
This is a bad idea if your goal is to gain weight because it will make it harder to get in enough calories.
Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.
It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight.
Make sure to eat at least 3 meals per day, and try to add in energy-dense snacks whenever possible.