Calorie Dense Foods – Weight Loss Diet Solutions

High-calorie diet to Gain Weight

Let’s face it. You can’t gain weight if you don’t eat enough. The fastest way to gain weight is to include calorie-dense foods in your diet. In order to gain one pound per week, you need to consume about 500 calories more than you burn per day. Stay healthy by choosing high-calorie foods that are rich in nutrients.

Include healthy fats and oils in your diet. On a weight basis, fats and oils pack twice the number of calories found in carbohydrates and proteins. A tablespoon of fat or oil contains about 100 to 120 calories. Add healthy oils such as olive oil to salads, pasta, grilled meats and vegetables. Canola and sesame oil are also good choices. Nuts and seeds provide calories and heart-healthy oils as well.

Eat bigger portions. By eating more of your regular food, you’ll automatically consume more calories, which is a quick way to gain weight. Use a bigger plate so you can pile on more food. Try having second or third helpings.

Snack more often. Keep high-calorie foods such as nuts and dried fruits handy so you can snack on them between meals. Nuts provide about 160 to 200 calories per ounce. One-half cup of raisins has about 250 calories. Other high-calorie but less healthy snack options include cookies, chocolates candies, and corn chips. Frequent snacking is a quick way to gain weight.

Drink high-calorie beverages. Liquid sources can also add hundreds of calories to your total daily intake. Fruit juices, protein shakes and smoothies provide essential nutrients and calories. Avoid soft drinks; their calories come from sugars and are devoid of nutrition.

Exercise Regularly to Gain Weight

If you think that exercise is only for those who want to lose weight, you’re in for a big surprise. Regular exercise is a quick and healthy way to gain weight. A trainer can recommend exercises that will help you gain weight more quickly. Strength training exercises build muscles and help fill out your body. Extended periods of cardio exercise burn fat, so you may want to limit your cardio workout to no more than 20 minutes at a time.

The best exercises to gain weight are the ones that work multiple muscle groups. These exercises are called compound exercises. Examples of compound exercises are Squats, Deadlifts, Bench presses, and military presses. Doing lower rep sets (5-8 reps) for four or five sets would help to build muscle and your weight as well.

Physical exercise also has a way of increasing your appetite. When you eat more, you’ll gain weight more quickly.

Get enough rest to Gain Weight

You need to sleep and rest in order to allow your body to repair and rebuild itself. Muscle weight gain takes place while you sleep. Give your body sufficient rest so that it can develop muscle and mass.

Eating well, exercising regularly, and getting enough sleep are the quickest ways to gain weight while staying healthy.

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Looking for the best way to gain weight? You are not alone. While millions of people are working hard to try and lose weight, it may come as a surprise to many that some people need to gain weight. For underweight individuals, adding extra pounds can be a challenge but not a real problem unless you are grossly underweight.

There are different ways to bulk up your physique but the best way to gain weight is always the healthy and natural way.

Many people are skinny because of hereditary factors. Others are underweight and need to add extra pounds due to lack of appetite, illness, or eating disorders. The only way to gain weight is by consuming more calories than you burn every day. You can increase caloric intake by eating larger quantities of food or choosing calorie-dense foods. It’s always best, however, to eat nutrition-rich foods rather than junk foods.

Count Calories and Nutrients, Too

Best Way to Gain Weight

Healthy foods offer the best way to gain weight. Choose foods not only for their caloric contribution but, more importantly, for the nutrients they provide. Eat foods that are rich in vitamins, minerals and other nutrients. Each serving must be loaded with good nutrition as well as calories. Foods that are high in calories and nutrients include nuts, avocados, dairy products, meats, eggs, and poultry. Don’t forget to include healthy fats in your diet.

Eat a Balanced Diet to Gain Weight

Your body needs large quantities of carbohydrates, protein and fats, with carbohydrates being the primary energy source. According to the Food and Nutrition Board, 45 to 65 percent of your total caloric intake should come from carbohydrates, 20 to 35 percent from fats, and 10 to 35 percent from proteins. The best sources of carbohydrates are potatoes, corn, brown rice and pasta. Good protein sources include meat, fish, beans, tofu, and poultry. Healthy fats from olive oil, nuts and seeds provide the extra calories you need to gain weight. Butter, whole milk and cheese also add more calories. Don’t forget to include colorful fruits and vegetables and leafy greens in your daily diet. They provide the vitamins, minerals and antioxidants you need for proper metabolism, higher energy levels, and a stronger immune system

Exercise to Gain Weight

You need to do strength-training exercises in order to convert protein and extra calories into muscle mass. When trying to gain weight, the best way to do this is to eat protein-rich snacks after weight training. Proteins provide the amino acids needed to repair and build body tissues and make the muscles grow.

Supplements to Gain Weight

People who are trying to gain weight can benefit from muscle-building supplements. Creatine supplements contain a mixture of amino acids essential for muscle-building. A number of studies, however, indicate that creatine may be linked with liver and kidney damage. It may not be the best supplement for weight gain. Whey protein, on the other hand, is loaded with amino acids that the body can easily absorb and utilize to build bigger and stronger muscles. Whey protein is a safe and natural supplement that can be added into shakes and taken before or after your workout.

Rest and Recovery to Gain Weight

The best foods and exercise regimen will not do you any good if you do not give your body time to recover. The body repairs itself and builds muscles while you are resting and sleeping. Try to get at least 8 hours of sleep each night. A combination of nutritious foods, exercise and rest is still the best way to gain weight and build muscle mass.

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