4 Best Foods for Weight Gain for Males And Smart Dietitian Tips to Gain Weight Fast at Home

Weight loss is a much-discussed topic in the health and wellness industry. From fad diets to exercise regimens, weight loss is broadcast pretty much everywhere. Due to this, people don't always think of weight gain. Yet, many people, especially men, are underweight and have a hard time gaining weight. 

Men tend to have more trouble gaining weight than women due to several factors, such as a higher BMR, genetics, and body composition. However, these factors also contribute to men having more muscle mass and lower fat.

So, for all those who want to gain weight but don't know where to start, keep on reading! We are going to talk about different ways to gain weight from the comfort of your home.

Table Of Contents

1. 4 Foods To Gain Weight For Males

2. 10 Tips For Weight Gain For Males At Home 

3. How Can Skinny Guys Gain Weight? Tips and Tricks For Effective Weight Gain 

4. The Final Say

5. Dietitian's Recommendation 

6. FAQs

7. References

4 Foods To Gain Weight For Males

The only thing that will help you gain weight is food. To gain weight, you need to eat more calories than you burn every day. It would be easier to do this with unhealthy foods, but that would also negatively affect your health, so it's important to be mindful of what you eat.

Let us look at what you should be eating in your weight gain journey:

1. High-Calorie Foods for Weight Gain 

Calorie-dense foods can be invaluable allies for those trying to gain weight healthily. Nutrient-dense foods like nuts, avocados, and whole milk provide adequate calories and essential vitamins and minerals. Including healthy oils, fatty fish, and eggs can also provide healthy fats that can help promote weight gain. 

Some healthy and high-calorie foods are:

• Whole-grain breads

• Quinoa

• Legumes

• Dried fruit

• Lean meats

  
  

Also Read: Top 10 Indian Foods for Weight Gain: And Don’t Miss These Extra Options That Are Simply Irresistible!

2. High-Protein Foods for Weight Gain 

Protein plays a significant role in weight gain by promoting muscle growth and recovery. Eating protein-rich foods can help you gain weight and build muscle.

• Lean meats (chicken, turkey, etc.) are excellent sources of high-quality protein.

• Protein-rich foods like eggs, greek yoghurt and cottage cheese can be easily added to your diet.

• Legumes like lentils, chickpeas, and beans are protein-rich and contain dietary fibre.

• You can also add salmon, tuna, and whey protein powder.

  
  

Also Read: 10 Quick High-Protein Recipes You Must Try!

3. Dairy Products 

Dairy products contain a variety of nutrients essential for overall health. They are rich in calcium, which helps build strong bones and teeth. Dairy products like milk, cheese, and yoghurt are rich in protein and fats, providing amino acids for muscle growth and recovery.

4. Healthy Fats

Healthy fats are important in our diet and essential for our overall well-being. Including healthy fats in your diet can help you maintain healthy skin, support nutrient absorption, and provide consistent energy throughout the day.

• Avocados, nuts, and seeds contain monounsaturated fats that help lower cholesterol and reduce the risk of developing heart disease.

• Olive oil, coconut oil, and flaxseed oil are excellent sources of healthy fats for cooking and dressing.

• Fatty fish like salmon, mackerel, and sardines contain omega-3 fatty acids. Additionally, you can add supplements like Fish oil, Krill oil, and flax seed oil to help you take in omega-3 fatty acids.

• Nut butter and tahini are also nutritious options that contain healthy fats.

  
  

For a guided weight gain journey, try ToneOp’s Diet+Fitness Plan, where our expert diet and fitness coaches will assist you in your diet as well as workouts to gain healthy weight.

Also Read: Try This Expert-Designed Weight Gain Diet Plan and Home Exercise Routine with Tips for Sustainable Weight Gain 

10 Tips For Weight Gain For Males At Home

It might be difficult, but weight gain is possible, even at home! Let us see what you can do to gain weight at home:

1. Eat Plenty Of Protein

Protein is the building block of muscle. Aim for 1.5 to 2.2 grams of protein per kilogram of body weight. High-protein foods include meat, fish, eggs, dairy products, legumes, and nuts.

Protein supplements like whey protein powder and plant protein can be beneficial for some people, especially those who have trouble getting enough protein in their diets. 

2. Eat Several Meals Throughout The Day

Try to eat around 4-6 meals every day to make sure you get enough calories for a caloric surplus. By dividing your caloric intake into several parts

3. Include Energy-Dense FoodsEat plenty of energy-dense foods. Adding spices, seasonings, and sauces can make your food palatable and help you eat more.

High-energy-density foods include nuts, dried fruits, fats and oils, red meat, tubers, and dairy.

4. Do Strength Training

Lift heavy weights to build strength and muscle mass. This will ensure that your body stays in proper shape even when you eat a lot.

Try ToneOp’s Home Workout Plan for live workout sessions with our certified personal trainers without any fancy equipment! It will help you build muscle and increase appetite to help you gain weight.

5. Have Bedtime Snacks

Eat an extra meal or snack before bed that is rich in fats and protein to contribute to weight gain. Have it 30-60 minutes before sleeping, and choose slow-digesting foods like Greek yoghurt, protein shakes in milk, sweet potato, oats, etc.

6. Eat In Large Bowls

Use a big bowl to get more calories. This will help you increase your intake of healthy nutrients and gain weight faster. 

7. Get Good Sleep

Focus on getting at least 7-8 hours of sleep. Proper sleep regulates your appetite and helps in muscle recovery as your body repairs and rebuilds torn muscle tissues while sleeping. Additionally, sleep helps regulate metabolism, which allows the body to absorb nutrients efficiently.

8. Have Mixed Foods In Diet 

If you have mixed foods on your plate, eat the high-calorie, high-protein foods first. Eat the vegetables last, as they can fill up your stomach. 

9. Take Supplements for Weight Gain

You can try creatine monohydrate (3-5g per day) to gain weight naturally as well as build strength. However, it is best to consult a naturopathic doctor before starting a weight gain supplement to avoid any complications.

Also, you can consider ToneOp’s Alfalfa Powder to build strong muscles and promote muscle recovery.

10. Avoid Water Before Meals 

Try not to avoid drinking water before or during meals, as it may fill your stomach and reduce food intake.

Also Read: 7 Best Indian Superfoods For Weight Gain With Meal Plan & Tips!

How Can Skinny Guys Gain Weight? Tips and Tricks For Effective Weight Gain 

Understanding the right strategies and nutrition can make all the difference in achieving a healthier and more muscular physique for skinny guys looking to gain weight. Here are some tips: 

1. Try to track your calorie intake regularly to ensure you're eating enough.

2. Spices like black pepper, ginger, tulsi, cloves, and cardamom enhance the food's flavours. They also have appetite-increasing properties that help with weight gain.

3. Drink milk with turmeric powder before sleeping for a good night's rest and to add more calories.

4. Incorporate nuts, seeds, and dates into your diet for healthy fats and micronutrients. These can also easily add extra calories for weight gain.

5. Besides nourishment, working out is imperative in boosting insusceptibility and expanding craving. In expansion, strength training helps build muscle and tone the body.

6. Add whey protein with water post-workout for additional protein, to construct muscle, and to repair the wear and tear that happens during exercise.

Also Read: Role Of Nutritionist For Weight Gain: Why You Should Seek Expert Consultation? 

Dietitian’s Recommendation 

The best way to build muscle and gain weight is to choose foods that are high in calories and nutrients. Focus on foods with high complex carbohydrates, fats, and proteins, such as rice, full-fat yoghurt, whole grains, avocados, cheese, eggs, potatoes, and corn. Eating milk, dried fruit, fatty fish, and red meat can help you gain weight without harming your health. Doing strength training will help build and strengthen your muscles.

Dt. Akshata Gandevikar

The Final Say

Healthy weight gain involves eating nutrient-dense foods that are well-balanced with macronutrients and essential vitamins and minerals. Incorporating the above foods into your diet can help you achieve your weight gain goals and maintain your overall health and well-being. 

FAQs

1. What could be the reason you are underweight?

There are several reasons for being underweight, such as hereditary problems, high metabolism, excessive starvation, excessive exercise or certain medical conditions.

2. Does consuming ghee increase fat storage?

Although ghee is a saturated fat, it does not harm the body like trans fats. It easily moves out of the body without settling in a stubborn area.