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11 Simple Diet Tips And A Diet Chart

To Gain Weight
October 30, 2017 by Charushila Biswas (http://www.stylecraze.com/author
/charushila-biswas/)
ISSA Certified Specialist in Fitness & Nutrition
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Ironies rule lives. If you are plump, you want to lose the
excess weight, and if you are thin, you want to put on
 some weight. The grass is always greener on the other
side! While everyone wants to look slim and fit, a skinny
frame might compel women to gain weight using
different products, which may have unwanted side
effects.

What is the point of trying an unhealthy method to gain

weight? Remember, your health is precious. So, it is best if
you opt for natural methods.

In this article, we have listed a few effective diet tips and a

diet plan that can help you gain weight.

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chart-to-gain-weight/)
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Diet Tips For Weight Gain

Weight gain can be a time-consuming process. But you
have to be patient and practice it correctly. Your aim is to
put on weight in a healthy manner, not to add unhealthy
kilos! So, focus on eating food, but at the right time and in
the right quantity, rather than searching for various
weight gain diet plans.

The first step to gain weight is to increase your daily

calorie intake. The next section tells you what high-calorie
yet healthy foods will help you out.

1. Include Calories In Y our Diet

Everything we eat has some calorie content. So like we
eat food with fewer calories to lose weight, we need to
eat food that has more calories to gain weight. You need
to take in more than 250 calories daily to add roughly half
a kilo to your current weight.

What You Need

Eat foods that are rich in calories like pulses, cereals,

meat, bread, rice, dry fruits, and nuts.

What You Have To Do

1. Add vegetables like French beans, broccoli, Chinese
cabbage, carrots (http://www.stylecraze.com/articles
/benefits-of-carrots-for-skin-hair-and-health
/?ref=content), lettuce, spinach, asparagus, pumpkins,
and eggplants to your diet.
2. Add a healthy portion of red meat to your diet too. But
keep in mind not to overdo it. The aim is to add
weight, not cholesterol!
3. You can even add olive oil in generous quantities to
your salads.
4. Another way to add calories to your diet is by
increasing the consumption of dairy products. Don’t
 cut back on the fat content in your milk. Do not ask for
low-fat curd at the store. Make sure you consume a
full calorie dairy product.

Why This Works

Foods rich in calories and proteins easily help people gain
and maintain weight as opposed to other foods (1
(https://books.google.co.in/books?id=MTYXAAAAQBAJ&
pg=PA365&
dq=high+calorie+vegetables+helps+weight+gain&hl=en&
sa=X&
ved=0ahUKEwjY0dzJka7LAhXIBY4KHYXMADgQ6AEIJDAA#v=onepag
q=high%20calorie%20vegetables%20helps%20weight%20gain&
f=false)).

Caution
Avoid fast food or cereal bars.

Don’t get the wrong idea here. You need to increase your
daily calorie intake, but you do not have to gobble up
more food in just three meals a day. You have to increase
the number of meals as well. Let’s see how this can be
done.

2. Increase The Numb er Of Meals

Have six meals a day – three big meals and three small.
Breakfast, lunch, and dinner should be heavy and calorie-
rich. A heavy dinner adds weight to your body as your
metabolism is not as active when you sleep as compared
to when you are awake.

What You Have To Do

 1. For breakfast, go for a full bowl of cereal, toasted
bread with butter, and fruit. If you’re not a big fan of
butter, you can always pick cheese or a yummy
spread of peanut butter.
2. For snacks, have nuts and dry fruits, boiled veggies
with a dollop of cream, or cheese sandwiches.
3. You can add some more items to your dessert tray.
4. And, once in a while, you can give in to your taste
buds and indulge in cakes, pizzas, burgers and
whatever else your heart fancies.

Why Does It Work

Frequently eating every three to four hours helps
maintain consistent energy levels in your body (2
(https://books.google.co.in/books?id=F1VvkLPPwUEC&
pg=PA91&
dq=frequent+eating+every+three+to+four+hours+helps+maintain+
hl=en&sa=X&
ved=0ahUKEwiE2MuZmsDNAhXIPY8KHdZXDggQ6AEIHDAA#v=onepa
q=frequent%20eating%20every%20three%20to%20four%20hours%20
f=false)). The meal portions are not big, so there is no fat
gain.

Speaking of no fat gain, gaining lean muscle mass is

something that you should focus on. Here is how to do it.

3. High Proteins Alon g With Calories

Only calories won’t add to your body weight; you need to
include the right amount of proteins in your diet.
Remember, if you want to put on weight and look fit, you
need to build muscles, not flab.

What You Need

Eggs, lean meat, fish, skinless chicken, pulses, sprouts, and
dairy products that rich sources of proteins. Fish such as
tuna and mackerel are rich in oil and are one of the best
ways to increase weight.

Why Does It Work

Proteins contain amino acids that are the building blocks
of muscles. These food sources will give you enough
protein necessary to build and tone muscles (3
(https://books.google.co.in/books?id=kRBLCAAAQBAJ&
pg=PT12&dq=proteins+build+muscles&hl=en&sa=X&
ved=0ahUKEwiPm73Nnq7LAhWOUo4KHdTYDWcQ6AEINDAC#v=one
q=proteins%20build%20muscles&f=false)).

So, do you have to ignore fats completely? The answer is

no. Consuming fats is not always a bad habit, provided
you know the type of fats you are consuming. Here is why
you should include healthy fats in your daily diet.

4. Healthy Fats
Good fats are necessary for muscle growth and
production of hormones like testosterone. This is essential
for the growth and strength of muscles. This also helps to
elevate the metabolic rate, which in turn helps the body
lose bad fats and gain good fats. Fats are essential for
many vital body functions. Polyunsaturated and
monounsaturated fats are considered good fats that can
be obtained from nuts, leafy veggies, salmon, flaxseed oil,
avocados oil, and many seeds. Healthy fats are also a
good source of omega-3 and omega-6 fatty acids.

If you still can’t gain weight, or if you are always traveling

and do not have a kitchen to cook your food, you may try
some of the weight gain supplements mentioned below.

5. Weight Gain Supple ments

In some cases, just the diet and exercise may not bring
results as quickly as you expect. Another way to go about
this is by including some additional supplements in your
diet.

What You Need

Whey protein is an increasingly popular supplement you
can add to your milk or smoothies.

Why Does It Work

In this case, adding some supplements like whey protein
contributes to the body mass and aid in muscle
development (4 (https://books.google.co.in
/books?id=2ACjAgAAQBAJ&pg=PA358&
dq=whey+protein+weight+gain&hl=en&sa=X&
ved=0ahUKEwju1dnWoa7LAhXQcI4KHTrZDfQQ6AEISDAH#v=onepag
q=whey%20protein%20weight%20gain&f=false)).

If you are confused regarding how to plan your foods and

the best time to eat, here is a diet chart you can follow to
put on the desired weight.

Proper Diet Chart For Weight Gain

Meals Time What to have

Before 7 a.m. – 8 a.m. A cup of tea or cappuccino will full fat milk and

breakfast sugar.
 Breakfast 8 a.m. – 9 a.m. Two multigrain breads with low fat butter

and egg omelet.

Or, a bowl of corn flakes, oats, or porridge.

Or poha, upma, or some daliya khichdi

with lots of veggies.

Or, two chapattis with a bowl of veggies

or two stuffed paranthas.

Fruits or a glass of fresh fruit juice.

After Breakfast 10 a.m. – 11 a.m. A glass of full fat milk with a health drink of your
choice or whey protein.

Lunch 12:30 p.m. – 1:30 A small bowl of rice and two chapattis.
p.m. A bowl of pulses (Masoor, moong, chana)

A bowl of veg curry

Two pieces of chicken, a piece of fish,

eggs or paneer.

Green salad comprising cucumber,

cabbage, radish, carrot and tomatoes.

A small bowl of sweet curd.

Evening snack 5:30 p.m. – 6:30 Vegetable or chicken soup with some

p.m. butter.

Veg sandwich with cheese or

mayonnaise.

Dinner 8:30 p.m. – 9:30 Similar diet as lunch but avoid rice.
p.m.

Before bed 10:30 p.m. – 11 A glass of milk

p.m.

Here is a basic list of foods you should eat if you are trying
to gain weight.

Foods To Eat
 Full cream milk
Beans, lentils, and other such protein-rich foods
Fruits and vegetables
Cereals
Healthy fats and oils
Healthy desserts

Believe it or not, exercise and yoga can also help you gain
weight. Let’s see which yoga poses and exercises help
you build lean muscle mass in the next section.

6. Yoga
Yoga addresses the root of many conditions such as
stress, poor metabolism, and lack of stamina. It helps to
find a solution, and thereby, helps you to gain weight. It
often increases the practitioner’s appetite.

Sarvangasana helps to normalize your weight

according to your age and height.
Pawanmuktasana helps to release any complication
related to your stomach and increase your appetite.
Vajrasana works as a strength training pose and
helps you to gain more muscles.

7. Exercises To Gain W eight

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Image: Shutterstock

Here is a list of exercises that will help you build muscle.

Make sure you do these exercises under the supervision
of a professional trainer. Do not forget your sports drink!

Twisting Crunches
Leg Press
Leg Extension
Leg Curls
Arm Curls
Shoulder Shrug
Seated Dumbell Press
Triceps Push Down
Barbell Squats
Pullups
Ab Roller
Incline Dumbell Press
Side Lateral Raise
Dumbell Lunges
Weighted Crunches

Why Does It Work

Developing your lean muscles as opposed to fat deposits
not only makes you stronger but also adds mass (5
(https://books.google.co.in/books?id=bbG7599GYw0C&
pg=PA99&dq=muscles+add+to+body+mass&hl=en&
sa=X&
ved=0ahUKEwj1u5eWqa7LAhUEG44KHd6FARsQ6AEIOTAE#v=onepag
q=muscles%20add%20to%20body%20mass&f=false)). This
is definitely the right mix to gain weight.

Apart from food and exercise, you also have to keep in

mind other factors as discussed below.

8. Keep A Food Journ al

You need to keep a food journal if you want to gain
weight. Keeping track of what you have eaten throughout
the day will obviously help you understand your eating
habits better. Once you have weighed yourself at the end
of every week, write that down as well. This will help you
stay motivated throughout and encourage you to
continue on the path to put on more weight.

9. Eliminate Stress
Losing or gaining weight has always been a stressful
event for the concerned person. Stress often becomes a
major hurdle in your way when you try to gain or lose
weight. Therefore, it is important to be stress-free while
performing exercises to lose or gain weight. Have a
relaxing bath to reduce the stress. Or, put on some good
music and dance till you drop. Meditation, yoga, and
breathing exercises also work well to reduce stress.

10. Get Enough Sleep

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Image: Shutterstock

The next big step is to make sure you get enough sleep.
Experts say that sleep is very essential for a person’s
health and well-being. Sleep, like nutrition and physical
activity, is an essential determinant of your health and
well-being. A person needs a minimum of eight hours of
sleep every day to stay fit and fine. This will give your body
enough rest so that it can function properly.

If you do strength training, your body repairs itself and

builds better muscles during sleep.

11. Keep Yourself Moti vated

Gaining weight is no joke. It is much more difficult than
losing weight. However, if you want to reach your goal,
you have to stay focused. Do not set unrealistic goals for
yourself. You cannot expect to gain weight and flaunt the
perfect figure immediately. In case you set your goals
way too high, you will easily become overwhelmed and
feel like quitting this entire thing soon.
Make sure your weight gain goal doesn’t exceed more
than four pounds a month. More than that could be
unhealthy and temporary. Always remember one thing –
everyone’s body is different and unique in its own way.
Once you are successful in achieving a healthy BMI,
switch your focus from how you look to how you feel.

It is now clear what you have to do to gain weight.

However, you should also get to the root of the problem.
What is actually causing you to be underweight?

Reasons For Being Un derweight

Anyone who is 15-20 percent below the normal weight,
with respect to their age and height, is defined as
underweight. For example, if you are a female aged
between 25-50 years, and your height is 1.68 meters, your
weight should ideally be 59kgs. However, when the body
weight falls to 50 kg (15%) and 47 kg (20%), it is termed as
underweight. A woman weighing 59 kgs should have a
Body Mass Index of 20.90 kg/m . As the weight drops, the
BMI comes down to 18.8 (-15%), which is still within the
normal range or 17.7 (-20%), which is below normal.

For a man aged between 25-50 years with an average

height of 1.76 meters, the normal body weight with healthy
BMI should be 70 kg. Reduction of weight to 15-20% will also
reduce the BMI. For instance, the reduction of weight to 60
kg and 57 kg can result in BMI of 19.4 and 18.4 respectively.

It is very important to understand the reason for a drastic

loss in weight since the causes can be both
psychological and physical.
1. Hyperthyroidism
The hormone thyroxin produced by the body is often
regarded as the ‘conductor’ or the ‘orchestra’ of the body.
If the thyroxin levels are normal, the metabolism, height,
and weight are within limits. If the function of the thyroid
gland is disrupted, the body’s metabolism, heartbeat, and
temperature become deranged, and there is
pronounced weight loss (6 (https://books.google.co.in
/books?id=6UqK27AJYCAC&pg=PT134&
dq=hyperthyroidism+causes+weight+loss&hl=en&sa=X&
ved=0ahUKEwiY7oT-msDNAhXMOY8KHQ-
YAWsQ6AEINTAC#v=onepage&
q=hyperthyroidism%20causes%20weight%20loss&f=false)).

Overactive thyroid or Hyperthyroidism

(http://www.stylecraze.com/articles/baba-ramdev-yoga-
asanas-to-cure-thyroid/?ref=content) is associated with
symptoms like goiter or a lump in the throat,
exophthalmos (bulging eyeballs), high temperature,
excessive sweating, nervousness, fatigue, increased heart
rate, and weight loss despite eating properly (7
(https://books.google.co.in/books?id=u2hkIdlxlXgC&
pg=PA301&dq=symptoms+of+hyperthyroidism&hl=en&
sa=X&
ved=0ahUKEwjQ_JTJua7LAhXJkI4KHUW2ABUQ6AEIKDAB#v=onepag
q=symptoms%20of%20hyperthyroidism&f=false)). In case
of hyperthyroidism, the doctor will ask you to undergo a
blood test to detect the thyroid hormone levels in the
blood.

2. Cancer
Malignancy or cancer can cause rapid weight loss,
fatigue, lack of appetite, nausea, and inability to gain
weight (8 (https://books.google.co.in
/books?id=OsIZrLdKlfQC&pg=PA115&
dq=cancer+causes+weight+loss&hl=en&sa=X&
ved=0ahUKEwixy_GDvK7LAhXDUI4KHWW_A5QQ6AEIMDAC#v=onep
q=cancer%20causes%20weight%20loss&f=false)). Since
cancer has serious repercussions, it is important to
consult a doctor who will do a thorough diagnosis and
suggest a prognosis for the same.

3. Tuberculosis
Tuberculosis is accompanied by weight loss, coughing,
night sweats, and extreme fatigue (9
(https://books.google.co.in/books?id=sJzaBwAAQBAJ&
pg=PA109&dq=tuberculosis+causes+weight+loss&hl=en&
sa=X&
ved=0ahUKEwiLpcaqvq7LAhVP1I4KHZUhBn8Q6AEIVTAJ#v=onepage
q=tuberculosis%20causes%20weight%20loss&f=false)). If
the drastic weight loss is due to tuberculosis, you need
immediate treatment.Tuberculosis is a curable disease if
diagnosed at the early stages (http://www.stylecraze.com
/articles/effective-home-remedies-for-tuberculosis).

4. HIV AIDS
HIV AIDS actually prevents weight gain (10
(https://books.google.co.in/books?id=hZ3J7wxIkoYC&
pg=PA29&dq=AIDS+causes+weight+loss&hl=en&sa=X&
ved=0ahUKEwiE0_Ddw67LAhUXkY4KHVbQDcQQ6AEIMzAA#v=onepa
q=AIDS%20causes%20weight%20loss&f=false)). If medical
tests confirm you are HIV positive, you need to take
necessary medications and make some diet and lifestyle
changes to improve your health.
5. Kidney Disease
Kidney problems cause a change in urination. You may
visit the restroom several times, but still, you feel that
urine was not sufficient. There will be fluid retention,
nausea and vomiting, fatigue, skin rash and itching, a
metallic taste in the mouth, and the smell of ammonia in
the breath. The lack of appetite with fever triggers weight
loss (11 (http://www.nhs.uk/Conditions/kidney-disease-
chronic/Pages/symptoms.aspx)).

6. Medicines
Sometimes, antibiotics lead to medication toxicity and
lower your appetite (12 (https://books.google.co.in
/books?id=jgjGG5SLSS4C&pg=PA135&
dq=medication+can+cause+acute+weight+loss&hl=en&
sa=X&
ved=0ahUKEwiPy9yt07DLAhXIRI4KHeFpAAQQ6AEILTAD#v=onepage&
q=medication%20can%20cause%20acute%20weight%20loss&
f=false)). Due to lack of appetite, you deprive yourself of
important nutrients that help in development and
maintenance of your body. So, medicines can be one of
the reasons behind acute weight loss. You have to check
with your doctor or pharmacist if you have started a new
medicine and are experiencing weight loss.

7. Eating Disorders
Eating disorders are very common in the US, with one or
two out of 100 youngsters suffering from them. The most
common disorders are anorexia nervosa and bulimia
nervosa. Other disorders are binge eating, body image
disorders, and food phobias.
People with anorexia fear gaining excessive weight and
have a distorted view of their body (13
(https://books.google.co.in/books?id=PhdtLQVtCMMC&
pg=PA27&dq=anorexia+causes+acute+weight+loss&
hl=en&sa=X&
ved=0ahUKEwj41dqo2LDLAhXUkI4KHXSJAIEQ6AEIPTAD#v=onepage&
q=anorexia%20causes%20acute%20weight%20loss&
f=false)). Those battling anorexia usually starve or eat
small amounts of food, and work out excessively. This
problem is more psychological, which has more adverse
effects on the general health of the person.

With bulimia, however, a person eats large amounts of

food and then vomits it out, thus resulting in weight
fluctuations (14 (https://books.google.co.in
/books?id=Qt4QYzrGyvMC&pg=PA43&
dq=bulimia+causes+acute+weight+loss&hl=en&sa=X&
ved=0ahUKEwjd16zo2LDLAhWHGI4KHah1CDUQ6AEIKTAB#v=onepag
q=bulimia%20causes%20acute%20weight%20loss&
f=false)). The person binges regularly and purges for a
couple of months. It has dangerous repercussions, both
physically and psychologically, since it leads to
compulsive behavior.

People with anorexia are usually dangerously

underweight, but those affected by bulimia can be either
thin or overweight.

8. Enzyme Deficiency
If the stomach wall is not secreting sufficient digestive
enzyme that is essential for digestion and absorption of
nutrients that help in physical development, it can lead to
weight loss (15 (https://books.google.co.in
/books?id=RYJSAAAAQBAJ&pg=PA260&
dq=enzyme+deficiency+causes+acute+weight+loss&
hl=en&sa=X&
ved=0ahUKEwiDoIO42bDLAhUMcI4KHbJ0DRkQ6AEIMzAC#v=onepag
q=enzyme%20deficiency%20causes%20acute%20weight%20loss&
f=false)).

9. Hereditary Factors
Weight changes in a person depend on the interaction of
behavioral, environmental, and genetic factors. If a
person tries to gain weight and fails, one has to
understand the influence of genetic factors (16
(https://books.google.co.in/books?id=6LW8CgAAQBAJ&
pg=PT127&dq=weight+loss+is+hereditary&hl=en&sa=X&
ved=0ahUKEwiW4fnX2rDLAhXTkI4KHaSfBJ04ChDoAQg_MAQ#v=one
q=weight%20loss%20is%20hereditary&f=false)). If your
parents are underweight, there are high chances that
you will be underweight too.

10. Depression
Depression is one of the prime psychological reasons for
weight loss. It leads to reduced appetite and causes
drastic weight loss (17 (https://books.google.co.in
/books?id=K-4YfBmUWd0C&pg=PA174&
dq=depression+causes+weight+loss&hl=en&sa=X&
ved=0ahUKEwiok5mj27DLAhWNWY4KHR9lBY8Q6AEIKjAB#v=onepag
q=depression%20causes%20weight%20loss&f=false)). One
needs to attend a counseling session to reduce mental
stress (http://www.stylecraze.com/articles/simple-yet-
effective-ways-to-reduce-stress/?ref=content) and
depression before it begins to affect your health.
Being underweight can also cause health problems. Here
is a list of health problems that may appear sooner or
later.

Health Problems Caus ed By Being

Underweight
1. Weak Immunity: Generally, a person who is
underweight has a weak immune system that acts as
a guard against diseases. Very thin people are more
prone to illness during the cold and flu season. Those
who are underweight can also have cancer that may
be due to abnormal cell growth in the body.
2. Anemia: Many people who have low weight feel tired
most of the time. This lack of energy is caused due to
nutritional deficiencies, and it also affects blood
circulation and causes anemia. Lack of folate and
vitamin B cause anemia. Hence, underweight people
should eat properly and take nutritional supplements.
3. Fertility Problems: Low weight also causes fertility
problems in women. Your menstrual cycle can
become very irregular. This makes it difficult to
sustain a pregnancy since it affects the uterine lining
from where the fetus derives nutrients. Underweight
women have 72% chances of miscarriage.
Underweight men can have sexual problems like
erectile dysfunction, painful intercourse, problems in
ejaculation, as well as low sperm count.
4. Bone Damage: Both men and women who have very
low weight have an increased risk of osteoporosis.
This happens due to hormonal changes and lack of
vitamin D and calcium. Accidents can cause fracture
or, sometimes, death in underweight people. In
women, lack of estrogen can lead to weak bones. One
should consult the doctor and dietitian, and start
 gaining weight by opting for a healthy diet plan.

People resort to absurd fad diets and have slimming pills

to look great. Don’t forget that you can look glamorous by
eating healthy.

Here is our list of the most influential figures in the world

of fitness and health and their time-tested, effective
expert weight gain tips. So say hello to a fitter, healthier
you today!

Experts Tips To Gain Weight

(http://www.stylecraze.com/articles/4-simple-diet-tips-
and-a-diet-chart-to-gain-weight/)

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to-gain-weight/)

1. Amanda Hamilton:
(http://cdn2.stylecraze .com/wp-content
/uploads/2012/12/Am anda-Hamilton.png )
a. Drink your calories but in a healthy form!
Try making a homemade smoothie with avocado and nut
butter. You’ll enjoy a vitamin C boost from the fruit
content plus a healthy dose of essential fats. Use full-fat
milk as the liquid to boost calcium and calorie intake too.
Adding a dollop of Greek yogurt makes this even
creamier and more delicious.

b. Don’t let more than four hours go by with out

eating.
Some people get so wrapped up in their work that they
literally forget to eat. Your body needs a continuous
supply of energy since it’s like an engine that’s always
turned on (your heart is always beating, blood is
circulating, your brain and muscles are working). When
you skip meals, the result is a dip in your energy piggy
bank, which unfortunately includes muscle mass. Set an
alarm on your phone to prompt you to eat every 4 hours
during waking hours and have plenty of calorie and
nutrient-dense snacks in hand. A mixture of nuts and
seeds is ideal.

c. Get liberal with fats .

Good fats are having their time in the spotlight, and wide
spectrums of health benefits are being uncovered. If you
are looking to gain weight, a liberal use of fats, such as
oils on salads and coconut oil in cooking, can boost
calories without any cause for concern. Make sure you
make salad dressings as tasty as possible and soak up
any leftovers in the bottom of the salad bowl with some
fresh bread – delicious!

Amanda Hamilton is UK TV’s top nutritionist. She is also a

bestselling author and has played international sports.

2. Dean Johnson:

(http://cdn2.stylecraze .com/wp-content
/uploads/2012/12/Dea n.png)
a. Like training, like nutrition – You to need to ‘shock’
what you put into your body. Keep it varied, don’t eat the
same thing. Alternate between your lean meats &
proteins intake.

b. Weight training – This is key. Weight training builds

‘muscle’, which weighs more than fat and not only will
build muscle, but it will build lean muscle.

c. Plenty of rest – Try to get at least 8 hours of sleep at

night. How can you expect your body to change and
develop if you don’t have good, effective rest?
3. Parth Shah:

(http://cdn2.stylecraze.com/wp-content/uploads/2012/12
/Parth-Shah.png)

a. Start small.
Too many people try to follow elaborate eating plans.
Keep things small, and start small. First, figure out how
many calories you eat now, then gradually increase it
later.

b. Eat protein.
Protein is crucial to gain muscle weight. The same rule
applies – start small. Strive to add 5-10 grams of protein in
each meal. For example, for the first week, start with
breakfast, and add 5-10 grams of protein. The following
week, add 5-10 grams of protein for lunch. By the end of
the month, you will have added 20-40 grams of protein to
your original diet.

c. Don’t be afraid of e ating carbs.

Many people who are health conscious avoid carbs as
much as possible. You cannot cut carbs and gain weight
at the same time. But it’s still important to get your carbs
from the proper sources.
Follow the rule of white – no white rice, no white bread,
and no white sugar. I recommend getting your carbs
from brown rice and oatmeal. If you need to sweeten
something (such as your tea), try brown sugar.

4. Stuart Patrick:

(http://cdn2.stylecraze .com/wp-content
/uploads/2012/12/Stua rt-Patrick.png )
Ensure how many calories you need per day to stay at
your current weight (BMR), and then aim to eat 200
calories over this per day.

Aim for healthy calories. Good fats from foods such as

avocados and nuts are a great choice. Don’t binge on
chocolate and fast food in order to reach your weight
gain goal. Very bad idea!!

Try to have a weight gain shake for breakfast. This will

make it a lot easier.

5. Joey Bull:
(http://cdn2.stylecraze .com/wp-content
/uploads/2012/12/Joe y-Bull.png )
Look at the omega fats. Hemp oil and seeds are amazing
hormone stabilizers and so help regulate weight for the
better, in either direction. They also fuel muscle growth
like no other protein. Other oils contain omega fats, but
none as naturally well balanced as hemp. Oils are great,
just not cooked or processed in any way.

Natural fatty foods like avocados, nuts, and coconuts

contribute to a healthy volume to body size without
upsetting cholesterol as previously misunderstood. The
body assimilates these rich foods very well.

If you want the weight without the bloat, look at good

grains like millet, chestnut, and other non-wheat grains.
Mix them in a blender for a hearty breakfast comprising
of fruits, seeds, nuts, hemp oil, and coconut milk. Rich,
tasty, filling, and excellent for fuelling health rather than
heart attacks!

If you’re weight training, pause for a good minute

between sets to allow the growth hormone to activate
and provide more power to enhance those muscle fibers.

6. Michael Whiteley:
(http://cdn2.stylecraze .com/wp-content
/uploads/2012/12/Mic hael-Whiteley.png )
If you work out regularly and are looking for gain muscle
weight, here are 3 ways to gain lean muscle weight more
easily:

a. Have a protein shake within a half hour after you finish

doing strength training and before bed.

b. Use Branch Chain Amino Acids (BCAA) and L-Glutamine

pre and post training as well as before sleeping.

c. Eat cruciferous vegetables daily to help eliminate

excessive estrogen from the body.

7. D’Vaughn Bell:

(http://cdn2.stylecraze .com/wp-content
/uploads/2012/12/DVa ughn-Bell.png )
a. Balance strength tr aining with weightlift ing.
Weightlifting is an Olympic form of exercise that trains the
muscle to recruit more muscle cells for maximum
strength. In turn, your body will gain more muscle mass
and make it easier to burn fat. However, strength training
builds both stability and strength. Strength training
requires lifting weights comfortably at the 12 to 15
repetition mark while weightlifting is geared towards
lifting weights at the 3 to 8 rep mark, with more sets than
strength training. Women should know that lifting heavy
will not get them bulking results but a more lean physique
because their testosterone levels are only a small
fraction as compared to men. The three best strength
training exercises for gaining mass are squats, deadlifts,
and bench presses. These have been proven to increase
your testosterone levels naturally.

b. Sufficient protein o n a daily basis is requ ired.

Consume 1.5 grams multiplied by your body weight in
pounds until your desired weight is reached. Proteins are
the building blocks for lean muscle, which are vital for
your weightlifting and strength training routine. Fish, nuts,
eggs, peanut butter and lean meats are the best sources
of protein. Protein shakes are another alternative to help
optimize your diet and gains.

c. Caloric intake by al tering your diet.

If you want to gain weight healthily, the quickest method
is by changing your eating habits. For a woman trying to
lose a pound per week, she should try to eat 500 calories
less than burned on a daily basis. When you are trying to
gain weight, this process should be reversed. The easiest
way this can be achieved is by consuming your normal
healthy meal plan along with protein shakes, but with the
addition of other meal replacement drinks. Typically, meal
replacement drinks are consumed in place of a meal,
and they contain a moderate amount of calories, protein,
and carbs.
8. Dr. Warren Willey:

(http://cdn2.stylecraze .com/wp-content
/uploads/2012/12/Wa rren-Willey.png )
a. Define weight. You should focus on gaining lean mass
as opposed to scaling weight. Tip number one would,
therefore, be to measure your lean mass and fat mass on
a regular basis. If you are not gaining lean mass – change
what you are doing!

b. I have been helping people gain lean mass for over 33

years. Without question, those who have a hard time with
it are not eating as much as they think they are. Measure,
weigh, and track all your food. Then, tightly follow your
energy expenditure, and make sure you take more
calories in than you use.

c. If you are having a hard time getting in the amount of

food you need, use calorie-dense food such as oils
(coconut, and olive oil), avocados, peanut butter, etc. in
everything you eat to boost the calories higher.

9. Kusha Karvandi:
(http://cdn2.stylecraze .com/wp-content
/uploads/2012/12/Kus ha-Karvandi.png )
a. Raw Milk
Raw, unpasteurized milk is loaded with fat-soluble
enzymes, minerals, and vitamins that you just any get
anywhere else as efficiently. The saturated fats present in
this superfood will not only help you gain solid weight but
also boost your testosterone levels (via good cholesterol)
while keeping your fat burning high (via natural CLA and
omega-3s)

b. Pasture-Raised Egg s
Like raw milk, this all-natural superfood is loaded with the
cofactors your body needs for superhuman growth. Eat
3-4 whole eggs every morning with some Celtic Sea Salt
for a truly well-rounded muscle-building meal.

c. Fermented Cod Live r Oil/Butter Oil Blend

Most cod liver oils use high heat and pressure to extract
the oil, which denatures it. Fermentation, on the other
hand, is a natural way to extract the oil. Combining it with
high-vitamin, grass-fed butter oil gives your body a mega
dose of super antioxidants to fight free radical damage
from weight training. It also boosts your growth hormone
and testosterone with the highly bioavailability vitamins D
and A.

10. Leroy Pumphrey:

(http://cdn2.stylecraze .com/wp-content
/uploads/2012/12/Lero y-Pumphrey.png )
a. Make sure you’re focusing on strength training with
challenging loads instead of cardio, using a variety of rep
ranges from 5-20 reps per set. A combination of heavy,
moderate and light weights with different rep ranges
should be utilized. As long as you’re pushing hard,
fatiguing the muscles and creating muscle damage,
growth will occur.

b. Strength training should focus on compound

movements like push-ups, pull-ups, squats, dead lifts,
shoulder presses, etc. Those work the most muscles and
have to potential to lead to the greatest growth. Isolation
exercises like biceps curls, hamstring curls, and triceps
press downs can be included to really stress the muscle.
But they shouldn’t take the place of multi-joint compound
movements.

c. Make sure you’re getting a slight surplus of calories

each day to support the weight training, especially
adequate protein to support muscle growth. Keep the
surplus small, maybe 100-300 a day, so that it’s primarily
muscle and you don’t accumulate too much body fat.

Follow the weight gain diet plan, exercises, and expert’s

advice to see a visible difference. If you maintain a
healthy weight, it means you have a good energy
balance, and you are at a lesser risk of being prone to
health issues.

So, which of these weight gain tips will you include in your
routine? Do let us know in the comments section.

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