Weight gain diet

Weight gain diet | A variety of weight gain regimes that aim to gain the body more weight in a healthy way away from bad regimes full of carbohydrates and empty calories.

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Weight gain diet:

Weight gain diet | A variety of weight gain regimes that aim to gain the body more weight in a healthy way away from bad regimes full of carbohydrates and empty calories. Hence, we decided to explain to you the best weight gain systems, which are divided into two branches, which we will address in our next article:

Healthy foods rich in beneficial elements and help to gain weight for the body while strengthening it.
Calorie regimens for gradual and natural weight gain provided by nutrition and health specialists.

In today’s article, we will learn about an integrated and healthy weight gain diet that depends on a specific number of calories within a 7-day schedule when applying a weight gain diet.

Useful foods to include in a diet to gain weight:

If you are looking for healthy and useful foods that help you gain weight and provide it with nutrients, you must know that some of the foods that are useful for gaining weight are:

Protein smoothies:

Eating home-made protein-rich juices is one of the most important ways to help gain weight. And you should eat juices that contain sugar-free protein in order to get high calories useful for your body and muscles. Among the most important of these juices necessary in a diet to gain weight, we mention to you:

Banana and Chocolate Smoothie: Mix one banana with one tablespoon of peanut butter and one tablespoon of chocolate protein.
Berry juice and yogurt: Mix a cup of blueberry shake with a cup of full-fat yogurt and a tablespoon of whey.
Blueberry juice and yogurt: Mix a cup of blueberry juice with a cup of whole milk and a spoonful of vanilla whey protein.
Spinach and avocado juice: Mix a cup of spinach with a cup of avocado juice, a cup of banana, a cup of pineapple and a spoonful of whey.

We must point out that these juices provide you with about 500 calories with a large amount of proteins, minerals and various vitamins.

the milk:

Milk is one of the best natural elements that are included in a diet to gain weight and strengthen muscles and bones by providing the body with calcium.

Milk is also a rich source of proteins that athletes need, the most important of which are casein and whey proteins.
Milk also helps in increasing muscle mass when drinking it with exercise.
According to many studies and scientific research, the combination of casein and whey helps to increase muscle mass significantly when exercising weightlifting.
A cup of whole milk contains approximately 149 calories.
Milk can be taken with fruit and honey as a juice early in the morning to get the beneficial elements.

the rice:

Rice is a rich source of carbohydrates, which is considered low in cost and helps to gain weight when following a weight gain diet:

A cup of rice contains about 200 calories and 44 grams of carbohydrates.
Rice also helps to open the appetite and is quick to prepare and is prepared in different forms.
You can also try the method of making chicken mandi in the oven, like restaurants, for a meal rich in rice.

Nuts:

Who among us does not like nuts and their delicious taste of various kinds, such as pistachios, almonds, cashews, walnuts, etc., which are part of a diet to gain weight and contain many useful elements for intelligence and the brain as well:

A quarter cup of nuts contains approximately 170 calories.
It also contains 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats.
Nuts of various kinds can also be added to foods to decorate them and give them a delicious taste.

Red meat:

Meat is divided into two types, red and white meat. White meat is obtained from chicken and birds, while red meat is from sheep and cows. Red meat has very high nutritional value and benefits, which is very important when applying a diet to gain weight:

Where red meat is the favorite food for the muscles.
Also, 170 grams of meat contain 5 grams of leucine.
Leucine is a key amino acid that adds new muscle tissue and helps stimulate muscle protein ( Trusted Source ).
Also, 170 grams of red meat contains 456 calories and about 49 grams of protein.
Red meat is also one of the most important sources of natural creatine, which according to many researches is the best muscle building supplement in the world.
You must know that lean meat that contains fat has more calories than lean or lean meat.

potato:

Potatoes or starches of various kinds, whether oats, corn grains, beans or root vegetables all help in gaining more excess weight and are healthy sources of carbohydrates and glycogen, the necessary fuel for the body when implementing a diet to gain weight:

Starches and potatoes provide many important dietary fibers for the human body.
Starch also plays an important role in feeding the beneficial bacteria in the intestines.
You can eat a roasted potato with a fried egg and a few mashed avocado to get about 300 calories.
You can also eat quinoa, which is a grain that can be added to foods and is characterized by containing the nine amino acids that our body cannot manufacture.
It is also rich in proteins, vitamin B and many minerals, and it is recommended to eat it with potatoes for a meal rich in benefits.

fish:

Among the most useful are oily fish and salmon, which are a rich source of healthy oils and proteins and help greatly in a diet for weight gain.

Fish also contains omega 3 fatty acids, which help in promoting the health of the body and preventing many diseases.
170gm salmon fillet contains 250 calories, 12g healthy fats and 37gm of high-quality protein.
Salmon can be eaten in different forms, whether steamed, grilled, boiled, or even eaten raw in sushi.
It is important to note that canned salmon has a high nutritional value because it is often the wild type.

Protein Supplements:

If you are an athlete or a bodybuilder, you must have heard about nutritional supplements that help in dieting to gain weight and gain muscle strength.

There are many different types of protein supplements, the most important of which are whey, egg, pea and soy poutine.
Whey protein is a healthy product made from dairy products that helps in improving the overall health of the body and reducing disease.
Whey protein also contains many essential amino acids necessary for building muscle tissue.

dried fruits:

Dried fruit is one of the useful and nutritious elements that help when following a diet to gain weight, which has many benefits, the most important of which are:

Dried fruits contain many antioxidants that contribute to promoting the health of the body and eliminating cancer cells.
The dried fruit also possesses many vitamins and minerals necessary for the human body.
You can mix dried fruits and nuts to get double the benefit and perfect taste.
Dates are an important nutrient, rich in antioxidants and various fibers.
Dried fruits are one of the easiest ways to add calories to your diet.

Whole grain bread:

Adding wholegrain bread is an effective and powerful food source in a diet for weight gain:

Where you can combine whole grain bread with proteins such as eggs and meat.
You can eat whole-grain bread with various types of foods to get high calories.

avocado:

Avocado is distinguished from other fruits as it is rich in healthy fats and calorie-dense, which makes it an ideal choice in the list of foods that help in following a diet to gain weight:

An avocado contains 322 calories, 29 grams of fat and 14 grams of fiber.
Avocados contain many vitamins, minerals and plant compounds that are beneficial to the body.
Avocados can be added to daily meals with ease.

grains:

Cereals are a rich source of calories, beneficial elements for the body and carbohydrates and are included in the components of a diet for weight gain.

We should also avoid processed grains that are high in sugar.
A cup of oatmeal with whole milk contains 130 calories.
Oats also contain many nutrients and antioxidants.
When you want to buy oats, make sure to read the label on the product well and stay away from buying cereals that contain sugar.
You can also eat granola, which is a mixture of grains, nuts and dried fruits, and half a cup of it provides you with about 300 calories.

Plain chocolate:

Plain chocolate has many health benefits for the heart and the body in general and helps greatly in following a diet to gain weight:

Chocolate also helps regulate stress hormones and maintain stable blood sugar levels.
It also helps in alleviating various heart diseases, cancer , fatigue and type 2 diabetes.
Dark chocolate contains many calories, as a 100-gram bar contains 600 calories.
Chocolate also contains many nutrients, magnesium, antioxidants, and fiber.
Chocolate can be eaten at all times and in all forms.

Cheese:

Cheese is a high-calorie dairy product, as 28 grams of cheddar cheese contains 110 calories and 7 grams of protein. It is considered very useful in a diet for weight gain:

Cheese comes in different shapes and sizes and contains high levels of saturated fat and cholesterol.
Cheese can be eaten with pasta,

eggs:

Eggs are considered one of the healthiest and most important elements in the sports system and diet program for weight gain:

Eggs help build muscle as they contain a mixture of healthy fats and high-quality proteins.
One egg contains about 74 calories.
It is recommended that athletes eat at least 6 eggs per day.
Eggs can also be eaten in different ways, such as boiled or fried eggs, or with omelettes, or some protein meat can be added to it.

Yogurt:

The benefits of yogurt are very diverse and numerous, and it is an important nutrient in a diet for weight gain:

Yogurt contains carbohydrates, fats, and protein, and 6 ounces of yogurt contains 165 calories and 15 grams of protein.
Yogurt and fruits: Yogurt can be mixed with fruits, add some nuts to it and eat it.
Yogurt and peanuts: Mix a cup of yogurt with a spoonful of peanuts.
You should also eat sweetened or sugar-added yoghurt when you buy it from groceries.

Healthy oils:

Healthy oils contain a large amount of calories and make up for a role in a weight gain diet:

A spoonful of olive oil can be added to sauces or during cooking.
You can also mix coffee with unsalted butter or coconut oil for higher calories.

How to apply a diet to gain weight:

We will show you a diet to gain weight by clarifying how many calories you will consume in each meal. Follow the details of a diet to gain weight:

Day 1 on a Weight gain diet:

On the first day of this cheap and inexpensive weight-gaining diet, you’ll consume 2,947 calories (175g protein – 224g carbohydrate – 150g fat).

breakfast:

Breakfast consists of the following ingredients:

3 scrambled eggs equals 221 calories.
3 slices of wheat toast spread with butter equals 497 calories.
A glass of orange juice equals 118 calories.

Total calories for breakfast 836 (36 g protein – 78 g carbs – 43 g fat).

Snack after breakfast:

The snack after breakfast consists of:

Banana equals 105 calories.

Total calories for the snack after breakfast 105 calories (1 g protein – 27 g carbs – 0 g fat).

lunch:

Lunch on the first day consists of the following ingredients:

100 grams of chicken breast (cooked) or 2 pieces of light bacon (grilled) equal to 303 calories.
An avocado with 80 gm of mixed salad leaves with 50 gm tomatoes and cucumbers equals 354 calories.
A bowl of sauce consisting of a tablespoon of olive oil, vinegar and spices equals 119 calories.

Total calories for lunch are 776 (53 g protein – 21 g carbs – 55 g fat).

Snack after lunch:

The snack after lunch consists of the following:

25g of unsalted nuts equals 160 calories.

Total calories for a snack after lunch is 160 kcal (4 g protein – 3 g carbohydrate – 14 g fat).

Dinner:

Dinner on the first day of the weight gain diet consists of:

3 slices of meatloaf equals 603 calories.
200 grams of mashed potatoes equals 166 calories.
80 grams of peas and two carrots, equivalent to 112 calories.

Total calories for dinner equal to 881 calories (78 grams protein – 88 grams carbohydrates – 22 grams fat).

Snack after dinner:

The snack after dinner consists of:

30 grams of dark chocolate equals 189 calories.

Total calories for the snack are 189 calories (3g protein – 7g carbs – 16g fat).

Day two of the Weight gain diet:

On the second day of the inexpensive weight gain diet, you will consume approximately 3010 calories (122 g protein – 320 g carbohydrates – 137 g fat).

breakfast:

4 slices of whole wheat bread equals 352 calories.
3 tablespoons of peanut butter equals 285 calories.
One banana and 3 teaspoons of honey equals 169 calories.

Total calories for breakfast are 806 calories (28 g protein – 110 g carbs – 27 g fat).

Snack after breakfast:

The snack after breakfast consists of:

An apple and a tablespoon of peanut butter equal 222 calories.

Total calories for the snack after breakfast is 222 kcal (5 g protein – 29 g carbohydrate – 8 g fat).

lunch:

Lunch consists of the following ingredients:

Two baked potatoes (200 grams each), equivalent to 428 calories.
100 grams of tuna, 80 grams of sweet corn, 1 tablespoon of mayonnaise equals 342 calories.
A green salad with a tablespoon of olive oil , vinegar and spices equals 131 calories.

Total calories for lunch are 901 (41 g protein – 97 g carbs – 42 g fat).

Snack after lunch:

The snack after lunch consists of the following:

A mashed avocado with crunchy toast equals 445 calories.

Total calories for the snack after lunch is 445 kcal (7 g protein – 35 g carbohydrates – 31 g fat).

Dinner:

The dinner meal of the weight gain system consists of:

4 chicken thighs (grilled/roasted) equal to 259 calories.
150g of brown rice equals 179 calories.
Vegetables (zucchini, red onion, capsicum, eggplant) with a tablespoon of olive oil, equivalent to 198 calories.

Total calories for dinner equal to 636 calories (41 grams protein – 49 grams carbohydrates – 29 grams fat).

Day 3 of the Weight gain diet:

On the third day of the inexpensive weight gain diet, you will consume approximately 2,904 calories (133 g protein – 336 g carbs – 111 g fat).

breakfast:

65 grams of oats, 300 ml of whole milk, equivalent to 425 calories.
One banana, 25 grams of nuts, two teaspoons of honey, which equals 300 calories.
A glass of orange juice equals 118 calories.

Total calories for breakfast 843 kcal (28 g protein – 117 g carbs – 27 g fat).

Snack after breakfast:

The snack after breakfast consists of:

Chocolate equals 119 calories.

Total calories for the snack after breakfast is 119 kcal (2 g protein – 15 g carbohydrate – 6 g fat).

lunch:

Lunch consists of the following ingredients:

200 grams of canned salmon equal to 360 calories.
Two pieces of whole wheat pita bread equals 308 calories.
Two tablespoons of mayonnaise with a salad equals 222 calories.
An apple equals 110 calories.

Total calories for lunch is 1000 calories (52g protein – 92g carbs – 44g fat).

Snack after lunch:

The snack after lunch consists of the following:

Mashed banana on one slice of wheat toast equals 193 calories.

The total calories for the snack after lunch is 193 kcal (5 g protein – 42 g carbohydrate – 1 g fat).

Dinner:

The dinner meal of the weight gain system consists of:

Fish (150 g) equals 123 calories.
300 grams of potatoes with a tablespoon of olive oil, equivalent to 344 calories.
Mixed salad leaves, a tablespoon of olive oil, spices, equivalent to 132 calories.

Total calories for dinner equal 599 calories (34 g protein – 53 g carbs – 29 g fat).

Snack after dinner:

The snack after dinner consists of:

A cup of yogurt with fruit equals 150 calories.

The total calories for the snack is 150 calories (12g protein – 17g carbs – 4g fat).

Fourth day of a Weight gain diet:

On the fourth day of the inexpensive weight gain diet, you will consume 3,007 calories (123 g protein – 417 g carbs – 93 g fat).

breakfast:

50 grams of granola, 30 grams of oats, 150 ml of whole milk, equivalent to 443 calories.
25 grams of nuts and 25 grams of raisins equals 241 calories.
A glass of orange juice equals 118 calories.

Total calories for breakfast 802 kcal (24 g protein – 101 g carbs – 33 g fat).

Snack after breakfast:

The snack after breakfast consists of:

Banana equals 115 calories.

Total calories for the snack after breakfast is 115 calories (1 g protein – 27 g carbs – 0 g fat).

lunch:

Lunch consists of the following ingredients:

Lentils and beans equivalent to 608 calories.
Yogurt equals 125 calories.
Fruit equals 125 calories.

Total calories for lunch are 758 kcal (41 g protein – 123 g carbs – 14 g fat).

Snack after lunch:

The snack after lunch consists of the following:

30 grams of cheese and 2 crackers equals 203 calories.

The total calories for the snack after lunch is 203 kcal (9 g protein – 12 g carbohydrate – 11 g fat).

Dinner:

The dinner meal of the weight gain system consists of:

150 grams of whole wheat spaghetti equals 510 calories.
250 grams of potatoes with a tablespoon of olive oil, equivalent to 318 calories.
Mixed salad leaves, a tablespoon of olive oil, spices, equivalent to 131 calories.

Total calories for dinner equal 959 calories (46 g protein – 110 g carbs – 35 g fat).

Snack after dinner:

The snack after dinner consists of:

9 dried apricots, equivalent to 180 calories.

Total calories for the snack is 180 calories (2 g protein – 44 g carbs – 0 g fat).

Fifth day of a Weight gain diet:

On the fifth day of the inexpensive weight gain diet, you will consume 3,094 calories (174g protein – 255g carbohydrate – 142g fat).

breakfast:

50 grams of granola, 30 grams of oats, 150 ml of whole milk, equivalent to 443 calories.
25 grams of nuts and 25 grams of raisins equals 241 calories.
A glass of orange juice equals 118 calories.

Total calories for breakfast 802 kcal (24 g protein – 101 g carbs – 33 g fat).

Snack after breakfast:

The snack after breakfast consists of:

25g of unsalted nuts equals 160 calories.

Total calories for a snack after breakfast 160 kcal (4 g protein – 3 g carbohydrate – 14 g fat).

lunch:

Lunch consists of the following ingredients:

Tomato and seafood broth 560 calories.
Whole wheat butter with 358 calories.
An apple equals 110 calories.

Total calories for lunch 1028 kcal (53 g protein – 89 g carbs – 30 g fat).

Snack after lunch:

The snack after lunch consists of the following:

One tablespoon of peanut butter, one slice of whole wheat bread equals 200 calories.

Total calories for a snack after lunch is 200 kcal (8 g protein – 15 g carbohydrates – 9 g fat).

Dinner:

The dinner meal of the weight gain system consists of:

Chicken breast equal to 629 calories.
100 grams of cabbage equals 24 calories.
One gram of peas equals 62 calories.

Total calories for dinner equals 715 calories (82 g protein – 40 g carbs – 40 g fat).

Snack after dinner:

The snack after dinner consists of:

30 grams of dark chocolate equals 189 calories.

Total calories for the snack are 189 calories (3g protein – 7g carbs – 16g fat).

Sixth day of a Weight gain diet:

On the sixth day of the inexpensive weight gain diet, you will consume 4,083 calories – 201 g protein – 368 g carbohydrates – 170 g fat.

breakfast:

3 boiled eggs, 2 slices of whole wheat bread, with butter equals 553 calories.
Two pieces of grilled lean back bacon, equal to 138 calories.
Mushrooms and tomatoes, a tablespoon of olive oil, equivalent to 151 calories.
A glass of orange juice equals 118 calories.

Total calories for breakfast are 960 kcal (49 g protein – 67 g carbs – 55 g fat).

Snack after breakfast:

The snack after breakfast consists of:

A slice of whole-wheat bread, 1 tablespoon of peanut butter and a banana, sliced, equals 305 calories.

Total calories for the snack after breakfast is 305 kcal (9 g protein – 42 g carbohydrate – 9 g fat).

lunch:

Lunch consists of the following ingredients:

150 grams of tuna, half a can of mixed beans, equivalent to 477 calories.
A vegetable salad with a tablespoon of olive oil equals 131 calories.
Toast 250 calories.

Total calories for lunch are 858 kcal (56 g protein – 30 g carbs – 28 g fat).

Snack after lunch:

The snack after lunch consists of the following:

30 gm nuts and 9 dried apricots, equivalent to 380 calories.

Total calories for a snack after lunch is 380 kcal (8 g protein – 46 g carbohydrates – 18 g fat).

Dinner:

The dinner meal of the weight gain system consists of:

150 grams of chicken, 40 grams of cashews, equivalent to 398 calories.
100 grams of mixed vegetables (cabbage, carrots, broccoli) equivalent to 37 calories.
2 tablespoons of oil, 1 tablespoon of honey and 1 tablespoon of soy sauce equals 322 calories.
150 grams of whole wheat noodles equals 522 calories.

Total calories for dinner equal 1279 calories (65 g protein – 141 g carbs – 50 g fat).

Snack after dinner:

The snack after dinner consists of:

40 grams of oats, 200 ml of whole milk, and one teaspoon of honey equals 280 calories.

Total calories for the snack 280 calories (14 g protein – 36 g carbs – 10 g fat).

Seventh day of a Weight gain diet:

On the seventh day of the inexpensive weight gain diet you will consume 3999 calories (165 g protein – 413 g carbohydrates – 180 g fat).

breakfast:

Pancakes (2 eggs, 40g whole wheat flour, 30g ground almonds, 150ml whole milk, 1 mashed banana) equals 675 calories.
Fruits, 50 grams of Greek yogurt, 2 teaspoons of honey equivalent to 202 calories.
Mushrooms and tomatoes, a tablespoon of olive oil, equivalent to 151 calories.
A cup of prune juice equals 175 calories.

Total calories for breakfast 1052 kcal (38 g protein – 141 g carbs – 38 g fat).

Snack after breakfast:

The snack after lunch consists of the following:

30 grams of cheese and 2 crackers equals 203 calories.

The total calories for the snack after lunch is 203 kcal (9 g protein – 12 g carbohydrate – 11 g fat).

lunch:

Lunch consists of the following ingredients:

140g canned sardines, mashed on 3 slices of whole wheat bread, equivalent to 564 calories.
Vegetable salad with a tablespoon of olive oil, an avocado with 50 grams of tomatoes, equivalent to 471 calories.
An apple is 110 calories.

Total calories for lunch is 1145 kcal (51 g protein – 95 g carbs – 65 g fat).

Snack after lunch:

The snack after lunch consists of the following:

50 grams of granola, 150 ml of whole milk, equivalent to 315 calories.

Total calories for a snack after lunch is 315 kcal (9 g protein – 38 g carbohydrates – 13 g fat).

Dinner:

Dinner as part of a weight gain diet consists of:

200 grams of chicken, 40 grams of cashews, equivalent to 358 calories.
300 grams of potatoes equivalent to 447 calories.
Mixed vegetables (carrots, peas, parsnips, sweet corn) equal to 290 calories.

Total calories for dinner equal 1095 calories (55 grams protein – 120 grams carbohydrates – 37 grams fat).

Snack after dinner:

An after-dinner snack as part of a weight-gain diet consists of:

30 grams of dark chocolate equivalent to 189 calories.

Total calories for the snack are 189 calories (3g protein – 7g carbs – 16g fat).

At the end of the article on diet for weight gain:

In today’s article about following a Weight gain diet, we provided you with the most important information about the foods that you can benefit from within a Weight gain diet. If you have any questions about a Weight gain diet, you can leave them in the comments for the competent team to answer for you.