The first step in any diet for weight gain is increasing the number of calories you eat. Depending on your age, gender, body weight, and activity level, you will need to add more calories than you burn. To get a good start, it helps to track your calorie intake each day. On average, men and women need about two thousand to three thousand calories per day to maintain their current weight. In addition, adding an extra 250 to 500 calories a day can promote about a half pound of weight gain a week.
If your appetite is small, you should focus on eating smaller meals more often. Instead of sitting down to a big meal, try eating four to six smaller ones throughout the day. This will help you feel fuller sooner. Also, focus on the kinds of food you eat. Many foods are rich in calories and can be eaten throughout the day.
If you’re trying to gain weight, try adding more eggs to your diet. These are high in protein and healthy fats that can boost your weight quickly. Eggs are also an excellent source of vitamin D and good cholesterol. You can also include dairy products and fatty fish in your diet. They are good sources of carbs and calories and are loaded with omega-3 fatty acids.
If you’re trying to gain weight, you need to eat more calories than you burn. A good diet should include lean protein, fresh fruits and vegetables, nuts, seeds, and dairy products. You should also include nourishing fiber to your body. These foods will help you build more muscle. When you’re following a diet for weight gain, your body will begin to respond positively to these foods and you’ll start to see results faster.
Besides the right diet, you should also make sure that you include foods rich in Vitamin B12 to support your weight gain efforts. Dried mangoes, bananas, avocados, and mangoes are great foods for weight gain because they are rich in Vitamin B12. You can also take regular supplements of these vitamins to ensure that your body gets the nutrients it needs.
Another good source of protein is milk. The protein in milk helps build stamina and strengthen the immune system. Regular consumption of nut butters will also increase weight control. Full-fat milk is also a good source of protein and healthy fats. A half cup of milk or yogurt can provide you with approximately 200 calories.