• Skip to primary navigation
  • Skip to main content

Biomanantial

Slimming, Beauty, Medicinal Plants

Main Navigation

Biomanantial

What would you like to find?
Browse by categories
  • Dietetics
    • Edible seaweed
    • Lose weight
    • Healthy Food
    • Diets
    • Syrup sap diet
    • Dietary
    • Vegetarian
    • Macrobiotic Food
  • Health
    • Pregnancy & Parenting
    • Fitoterapia
    • Herb teas
    • Manual therapy
    • Nature Centers
    • Alternative Therapies
    • Chinese Medicine
  • Beauty
    • Hair Care
    • Facial Care
    • Skin
    • Natural Cosmetics
    • Chest, Legs and Buttocks
  • Personal Development
    • Emotional Intelligence
    • Stress and Anxiety
    • Dating and Love
  • Organic Farming
    • Organic Nutrition
    • Natural Life
    • Environment
    • Transgenics
  • Sports nutrition
    • Burn Fat
    • Supplementation
    • Training and Exercises
  • Recipes & Cooking
    • Food Therapy
    • Seaweed Recipes
    • Soya recipes
    • Fruit recipes
    • Recipes with vegetables
    • Recipes with Grains
    • World Cuisine
  • Biomanantial from A to Z
  • All topics

Diet for weight gain

Diet for weight gain
  • Manifesto of the Platform for the Defense of Natural Health
  • Macrobiotic: Ying and Yang foods and other Basics

Published: 08/21/2014 - Updated: 04/26/2016

Author: Miriam Reyes

Even though it may sound simple, gaining weight can be a fairly complicated task for underweight individuals.  However, by making just a few changed in our diet and habits, we can achieve natural and healthy weight gain.

Contents

  • Make sure you’re healthy
  • Hyper-caloric diet for weight gain
  • Advice for gaining weight
  • A practical smoothie

Make sure you’re healthy

Before starting a weight-gain diet, it is important to first undergo a general check-up, to make sure we don’t have any illness that could be causing weight loss, or difficulty in gaining weight.

You should also consider a few factors that cause weight loss, like the use of certain medications, depression, anxiety, stress, etc.

If you don’t have any illnesses, or any of the aforementioned factors in your life, it is more than likely that your weight loss, or low weight, is due to a calorie deficiency.  You are not meeting your energetic needs.  This means that you need to make changes to your diet to increase calorie intake, either through home preparations, or by supporting yourself with dietary supplements.

Hyper-caloric diet for weight gain

The following diet can serve as a guide to gaining weight.  Do not discard, however, a nutritional assessment, as each and everyone’s metabolism is different, according to age, weight, size, etc.

MENU

One you wake up:

  • 2 oatmeal cookies and 1 cup of tea or coffee with skim milk.  Sweeten with sugar if necessary.

Breakfast:

  • Burn fat
    MORE IN BIOMANANTIAL
    Burn fat
  • 1 large bowl of fresh fruit, or 1 glass of freshly-squeezed orange juice.
  • ½ cup of a fiber-rich cereal, with ½ cup of skim milk, and 1 Tbsp. of raisons or dried blueberries.
  • 1 cooked egg, and 1 sausage, fried in a bit of oil.
  • 2 slices of toast with 1 Tbsp. of honey

Mid-day:

  • Option 1: 1 drinkable yogurt with 2 whole-grain cookies.
  • Option 2: A smoothie with 1 cup of skim milk, 1 cup of strawberries, and 2 Tbsp. of rolled oats.  If necessary, sweeten with natural honey.
  • Option 3: 1 glass of fruit juice (orange, grapefruit, etc.) and 25 grams of dried fruit, or an energy bar.

Lunch:

  • ½ cup of noodle soup.
  • 120 grams of lean meat, fish, or chicken.
  • 1 large cooked potato or sweet potato
  • 1 large salad with 1 Tbsp. of dressing or vinaigrette
  • Dessert: Half a cup of homemade pudding
  • Beverage: 1 glass of fruit juice, like sugar-sweetened lemonade.

Mid-afternoon:

  • 1 sandwich with 2 slices of whole-grain bread.  1 Tbsp. of peanut butter or cream cheese, with crushed walnuts.
  • Sandwiches with filling: two slices of whole-grain bread with 2 Tbsp. polyunsaturated margarine and another filling. 
  • Beverage: 1 cup of tea with milk and honey, or sugar for a sweetener.

Dinner:

  • tepezcohuite-1
    MORE IN BIOMANANTIAL
    tepezcohuite-1
  • 1 glass of natural fruit juice (orange, mandarin, grapefruit, etc.)
  • 90 grams of lean meat, fish, or low-fat cheese.
  • One large salad with fresh vegetables, and 1 Tbsp. of dressing or vinaigrette.
  • ½ cup of noodle or rice soup.

Before bed:

  • 1 glass of skim milk, with 2 whole-grain cookies

Advice for gaining weight

It is important to keep in mind that gaining weight can be a bit of a slow task, which is why patience is primordial.  Don’t try to gain weight overnight.  Increase your calorie consumption gradually.  The weight you gain will then will be less likely to be made entirely of fat.

Including excess calories in your diet could promote weight gain in fat, which is not all too healthy.  Remember, your goal is to gain weight healthily, which is why you should include an exercise routine to strengthen and stimulate muscle gains.

Do not forget your health.  A lot of people believe that in order to gain weight, you must consume sweets, fried foods, cakes, and other high-calorie foods.  However, you can’t forget about nutrition.  Choosing healthy options is also important, so try to limit your consumption of processed foods, and instead, include enough fresh foods, fruits, vegetables, lean meats, etc.

Lastly, don’t forget to rest.  Rest is absolutely necessary for good health, and sleeping less than 6 hours a day can keep our stress and anxiety levels high.  These two factors can also affect our weight.  Rest is especially necessary if are exercising to gain weight.

A practical smoothie

Smoothies are a quick way to increase caloric intake in our diets, especially if we don’t have time to prepare something more elaborate, or even if we just can’t eat large amounts of food, because we’re not used to it.  To add calories to your daily diet, include a smoothie in your breakfast, with the following ingredients:

  • 1 cup of skim milk
  • ½ banana or 1 cup of strawberries
  • 2 Tbsp. oats flakes
  • 2 Tbsp. honey

If your smoothie is really thick, you can add a bit more milk.  Serve, and drink alongside your normal breakfast.  This can help you gain weight, especially in the first few weeks.

1 estrella2 estrellas3 estrellas4 estrellas5 estrellas

(1 votes, average: 5.00 out of 5)

Loading...

About the author

By Miriam Reyes

Miriam Reyes is a professional expert in nutrition and dietetics. She has more than 12 years of experience in caring for patients with overweight and eating problems. She studied at the Universidad del Valle de Atemajac (UNIVA), where she obtained a degree in nutrition. Linkedin profile.

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie policy

You may also be interested

  • Spirulina: How to take, uses and characteristics Spirulina: How to take, uses and characteristics The Spirulina is a unicellular alga that grows and multiplies in natural waters in alkaline [...]
  • Essential fatty acids Essential fatty acids The main components of all fats are fatty acids that may be saturated, monounsaturated or [...]
  • History of Tea History of Tea Tea is the second most consumed beverage in the world after water. There are more [...]

You are here: Biomanantial » Dietetics » Diet for weight gain

All about Dietetics

  • What do we mean by nutrition? (Part 1) What do we mean by nutrition? (Part 1) Today, everyone is interested in what has on the plate, but there are few who [...]
  • Cholesterol... The good and the bad Cholesterol... The good and the bad In this article we are going to see which are the two types of cholesterol [...]
  • What do we mean by nutrition? (Part 2) What do we mean by nutrition? (Part 2) Macronutrients are Column that appears in issue # 1 "Food Today" defined nutrition as the [...]
  • Nutrition during specific periods of the life cycle Nutrition during specific periods of the life cycle The nutritional requirements differ to some extent during the different periods of life. Women of [...]
  • Baby Diet Baby Diet Good nutrition is essential for the healthy growth of the baby. If the child is [...]

Copyright © 2023 · Biomanantial
   
Disclaimer  About Us  Cookies Policy  Privacy policy  Contact  Topics
RIVAS INTERNET S.L. CIF: ESB86492501 Travesía Fortuny, 2. 28300 Aranjuez. Spain.
The services, content and products on our website are for informational purposes only. Biomanantial does not provide medical advice, diagnosis or treatment