Weight Gain Meal Plan For Females

Find an efficient weight-gain meal plan for women. Improve your nutrition with our specialized plan for healthy weight growth.

If you want to gain weight, here’s how to do it healthily

While the bulk of our culture is obsessed with weight loss and dieting, there are groups of people who are focused on the exact opposite. Weight gain may benefit your health in a variety of conditions, including dealing with an eating disorder or recovering from an illness, being a serious athlete, dealing with metabolic changes, or being in a time of growth (such as puberty or pregnancy). However, it can be difficult to discover a healthy or long-term weight-gain strategy. Instead, we watch actors consuming doughnuts for three months in a row to gain weight, fast-food trials, and variants on a protein powder diet. The possibilities are limitless, but weight gain does not have to be a trick or a gimmick, and it does not have to come at the expense of your health.

Weight gain occurs when our energy intake surpasses our bodies’ requirements

Despite popular societal beliefs, there are numerous reasons why gaining weight can be advantageous. “Anyone may benefit from increasing lean muscle mass to help maintain their optimal resting metabolic rate,” explains registered dietitian and sports specialist Lauren Trocchio. Weight growth or loss is no longer thought to be as straightforward as eating 500 calories more or less per day (the so-called 3,500-calorie rule) to meet weekly weight goals. Your metabolism varies in reaction to factors such as calorie intake, variations in lean body mass, illness, and stress (to mention a few), all of which can affect how much energy your body requires to maintain its weight. The main truth is that going above your body’s energy requirements will result in weight gain. This can be accomplished by eating more, exercising less, or adjusting your workout schedule.

Emily Braaten, a registered dietitian and eating disorder recovery specialist, cautions against hasty cures. She believes that weight increase should be a calm and consistent process, similar to [good] weight loss. And you might want to avoid conventional media targeted at weight maintenance: “[Advice to] eat low-fat dairy, exercise regularly, or drink more water can be detrimental when the goal is weight gain,” Braaten warns.

Instead, use these six tactics and food adjustments to consistently gain weight while keeping your body healthy:

1. Don’t skimp on grains

Carbohydrates—found in grains, starchy vegetables, legumes, nuts, fruits, and sugars—are the body’s primary energy source and should account for about half of our daily caloric intake. The body is highly efficient at converting carbs into useful energy. Stephanie Mull, a sports dietitian, says, “If enough carbs are consumed, the body will have reserves to fuel an active lifestyle.” When you eat enough carbohydrates, you may feel fewer sweet cravings, more energy, and better sleep.

Food changes to consume extra calories:

• Use a whole-wheat bagel instead of an English muffin or a slice of toast.
• Instead of cereal, try oatmeal topped with dried fruit and nuts.
• Use brown rice instead of cauliflower “rice”
• Use whole-grain pasta instead of vegetable “noodles”
• Use sandwich bread instead of tortillas or lettuce wraps.

2. Add Extra Fats

Fat has 9 calories per gram, making it a much more energy-dense diet than carbohydrates or proteins, which contain only 4 calories per gram. As a result, including a little more fat in your diet can help you gain weight. As we get past the fat-phobic age, an increasing number of home cooks are embracing oils. But old habits die hard; it’s simple to cut back on oil in a decent nonstick pan, or to avoid it entirely in favor of steaming or dry-roasting. However, this also means sacrificing good fats and their associated health benefits. The American Heart Association suggests limiting fat intake to 25 to 35 percent of total calories and focusing on healthier unsaturated fats such olive or canola oil, avocado, and nuts. Use a range of cooking oils and butter to incorporate both unsaturated fat and a little quantity of saturated fat into your meals.

Food changes to consume extra calories:

• Use olive oil instead of cooking spray.
• Sauté in butter rather than steaming in water.
• Drizzle oil over vegetables instead of dry roasting.
• Choose oil-packed canned fish over water- or dry-packed.
• Rather than using mustard or mayo, layer avocado slices on your sandwich.
• Instead of using dry spice, rub infused oil into meat, poultry, or fish.
• Swap the croutons for sliced or crushed nuts in salads.

3. Opt for full-fat dairy products

Full-fat dairy products contain greater energy (because to the additional fat). Furthermore, because fat contributes to flavor, they frequently have fewer added sugars or sweets. Recent research has shown that full-fat dairy diets are either connected with a lower risk of heart and metabolic disorders, or have no association with an elevated risk of cardiovascular disease, as previously thought.

Food changes to consume extra calories:

• Plain yogurt made with whole milk rather than nonfat yogurt
• Cream-based soup rather than broth
• Instead of water, add whole milk to a smoothie.
• Choose full-fat cheese over low- or nonfat dairy products.

4. Add a Variety of Food Toppings

Seeking out a variety of flavors and textures to accent your food is a tasty way to boost calories. Chopped nuts, dry cereal or granola, diced veggies, or fruit salsa are all simple ways to add crunch or sweetness. These toppings provide nutrient-dense calories while also adding some excitement to your meals. Condiments, sauces and dressings are another easy way to add energy to any meal or snack. Whether you’re eating raw vegetables, pasta, or roasted protein, a sauce can boost the flavor and nutrients. While some condiments and dressings contain added sugars, many others are oil-based, nutrient-dense, and simple to prepare at home.

Food changes to consume extra calories:

• Chopped nuts in salads instead of cucumber segments.
• Instead of plain yogurt, sprinkle granola into it.
• Instead of dry seasoning, use fruit salsa over meats, chicken, and fish.
• Use vinaigrette dressing instead of lemon juice on a salad.
• Use pesto instead of dry seasoning on roasted chicken or fish.
• Use peanut or cashew sauce instead of basic sesame oil in a stir-fry mix.
• Use hummus dip instead of plain raw vegetables.
• Guacamole instead of salsa on tortilla chips.

5. Consume more low-volume, calorie-dense foods

Some plant-based foods have a high water content but low energy density. Cucumbers, watermelon, and salad greens are a few examples of low-calorie, high-nutritional foods. The dietary fiber and natural water content will satisfy you without adding much energy to the meal. If you want to gain weight in a healthy way, choose foods that are high in nutrients and calories. That means you get more energy with less volume, so you don’t feel full as quickly. You might also try drinking some of your calories in a smoothie or glass of juice.

Food changes to consume extra calories:

• Instead of fresh fruit, use dried fruit with little or no added sugars.
• Roasted vegetables in oil instead of salad In place of another crunchy vegetable, add nuts or seeds to your salad.
• Add a fruit-and-milk smoothie to your cereal or porridge.
• Whole fruit and vegetable juice, as well as a snack bar

6. Plan your meals to maximize energy intake

Athletes should eat early and frequently. That is sound advice for fueling a long workout, but it may also be applied to your regular routine when attempting to gain weight. Eat before you feel famished; voracious hunger is your body’s way of telling you that you haven’t eaten in too long. Early indicators of hunger may be difficult to notice initially. If it’s been more than four hours since your previous meal, or two to three hours since a snack, it’s time to eat. Watch for minor hunger pangs in your stomach, difficulties concentrating, or a change in your mood.

Try to eat before your tummy starts growling. Here are some tips:

• Eat three meals a day.
• Consume modest snacks between meals.
• Eat a little snack before working out.
• Eat a snack or supper right after your workout.
• Eat carbohydrates during your workout if you’re exercising for more than 60 minutes.
• If you are not satisfied with your dinner, eat a modest snack before bedtime.

Bottom line

Braaten believes it is impossible to expect more than a 1- to 2-pound weight change per week. She recommends weighing in no more than once a week and doing so under constant conditions (for example, in the morning, right after waking). Working with a licensed

nutritionist, especially at the start of your weight-gain journey, can help you stay healthy. Tracking food consumption can also be an effective way to objectively monitor nutrition, according to Mull: Understanding what a typical intake delivers in terms of macronutrients and how that builds throughout the day is the most advantageous thing someone can learn. A dietitian can help you achieve a healthy carbohydrate, fat, and protein balance, as well as ensure you obtain adequate vitamins and minerals for your lifestyle.

Whatever your objectives, healthy weight growth is achievable and, in some situations, advantageous. Begin with these swaps, plan for gradual improvement, and check with dietary and health professionals along the way.