Foods to eat to add weight
- Thread starter kat74
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There are no "special" food. It all boils down to the calorie intake. You need to consume more calories than you need. How much calories you need depends on factors like body type and metabolism. Here are some food ideas:
Proteins:
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Rib Eye Steaks
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs:
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Fibrous Carbs:
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Other Produce & Fruits:
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes
Healthy Fats:
Natural Style Peanut Butter or Almond Butter
Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil
Nuts (peanuts, almonds, walnut)
Nuts and seeds (butternuts, flaxseeds, walnuts, soybeans) - Omega-3
Fatty coldwater fish (mackerel, salmon, bluefish, mullet, sablefish) - EPA and DHA
More fish (menhaden, anchovy, herring, lake trout, sardines, tuna) - EPA and DHA
Olive, Canola, and Peanut - Monounsaturated Oils
Safflower, Sunflower, Corn, Soybean, and Cottonseed - Polyunsaturated Oils
Leafy veggies, seeds, nuts, grains - Omega-6
Veggie oils (Safflower, Sunflower, Corn, Soybean, and Cottonseed), and poultry fat - Omega-6
Oils (canola, flaxseed, soybean, walnut, wheat germ; canola or soybean oil) - Omega-3
Dairy & Eggs:
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Proteins:
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Rib Eye Steaks
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs:
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Fibrous Carbs:
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Other Produce & Fruits:
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes
Healthy Fats:
Natural Style Peanut Butter or Almond Butter
Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil
Nuts (peanuts, almonds, walnut)
Nuts and seeds (butternuts, flaxseeds, walnuts, soybeans) - Omega-3
Fatty coldwater fish (mackerel, salmon, bluefish, mullet, sablefish) - EPA and DHA
More fish (menhaden, anchovy, herring, lake trout, sardines, tuna) - EPA and DHA
Olive, Canola, and Peanut - Monounsaturated Oils
Safflower, Sunflower, Corn, Soybean, and Cottonseed - Polyunsaturated Oils
Leafy veggies, seeds, nuts, grains - Omega-6
Veggie oils (Safflower, Sunflower, Corn, Soybean, and Cottonseed), and poultry fat - Omega-6
Oils (canola, flaxseed, soybean, walnut, wheat germ; canola or soybean oil) - Omega-3
Dairy & Eggs:
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Eating more than his usual amount of food consumption could help a person to gain weight. Just do not choose junk foods cause it will not be healthy specially in the long run. Agree with the lists of healthy foods given above. Personally when I want to gain weight, I add more rice, chicken, egg and banana on my usual amount of food intake of these foods.
One of the easiest ways to increase calorie intake without filling you up is Olive Oil. It is high in calories and has the added benefit of being a awesome healthy fat. You can even do an olive oil shot.... just drink it straight up. Nuts are also high in good fats. Fat has more calories per gram than protein or carbs so it is a good way to increase calories. Just make sure it is healthy fats and not trans fats.
Oat meal works for me as a good appetizer (pretty high in calories and really healthy). I actually get more hungry after eating a plain bowl of oat meal! It creates an urge to eat rice or something tasty.
the problem is it takes some effort to cook oat meal and the taste is quite bland.
the problem is it takes some effort to cook oat meal and the taste is quite bland.
Great info!!!!
Add more calories than what your body would normally need to gain weight.
Like wise, increase the cardio and decrease the calories to lose weight.
But remember to eat quality food, good food to gain weight.
For me, I am kind of skinny, haha, so i just try to eat as much as i can. If at any time i find my tummy coming out, i will just increase my cardio exercises.