How to Gain Weight Quickly with a Natural Diet
If you want to lose weight, it can be a challenge. Especially if you have a naturally fast metabolism or a fast-paced lifestyle.Whether you’re trying to lose weight or build muscle, you want to gain weight in a healthy and sustainable wayFortunately, with the right natural diet and lifestyle changes, you can achieve your weight goals without resorting to unhealthy or extreme methodsHere’s how you can gain weight quickly and naturally
1. Focus on Nutrient-Dense, Calorie-Rich Foods
To gain weight, you need to consume as many calories as you burn.But not all calories are created equal—focusing on nutrient-dense foods ensures that you’re not just filling up on empty calories, but also supporting your overall health.
Protein-Rich Foods
Protein is essential for building muscle mass. Try to include high-quality protein sources such as:
- Eggs
- Chicken, turkey, and lean meats
- Fish, especially oily fish like salmon
- Legumes and beans
- Dairy products like Greek yogurt, cottage cheese, and milk
These foods will help build lean muscle, rather than just adding fat.
Healthy Fats
Healthy fats are calorie-dense, making them perfect for those looking to gain weight. They provide more calories per gram than carbohydrates and proteins. Some excellent sources of healthy fats include:
- Avocados
- Nuts and seeds (e.g., almonds, walnuts, chia seeds)
- Nut butters (e.g., peanut butter, almond butter)
- Olive oil and coconut oil
- Fatty fish like salmon and mackerel
Including these fats in your meals will help boost your calorie intake without overwhelming you with the need to eat larger portions.
Whole Grains and Carbohydrates
Healthy fats are high in calories, making them great for people looking to gain weight.They provide more calories per gram than carbohydrates and proteins. Some of the best sources of healthy fats include
- Oats
- Quinoa
- Brown rice
- Sweet potatoes
- Whole wheat bread and pasta
These will provide steady energy and keep you feeling fuller longer, making it easier to eat enough to meet your calorie goals.
2. Eat More Frequently
Try to eat more frequently throughout the day to get extra calories.If you are not having trouble eating large meals, breaking your meals into 4-6 smaller meals can make them more manageable.Consider adding snacks between meals, such as:
- Protein smoothies or shakes
- Trail mix with nuts and dried fruits
- Granola bars
- Hard-boiled eggs
- Cheese and whole grain crackers
Snacking on high-calorie foods that are nutrient-rich will increase your overall calorie intake without making you feel overly stuffed.
3. Increase Portion Sizes
When you sit down to eat, try to increase your portion sizeInstead of sticking to the standard portion, add extra food to your plateA good rule of thumb is to focus on foods that are easy to add extra portions to—like grains, ‘healthy fats’, and protein
For example, if you’re eating oatmeal, add extra peanut butter or a handful of fruit to it.If you’re eating salad, top it with extra olive oil, avocado, and seeds for extra calories
4. Drink Caloric Beverages
Drinking your calories can be an easy way to increase your calorie intake without feeling bloated or full. Instead of sipping on water or low-calorie drinks, try:
- Whole milk or fortified plant-based milks (like almond, soy, or oat milk)
- Smoothies with fruits, veggies, protein powder, and nut butters
- Freshly squeezed fruit juices (without added sugar)
- Protein shakes with added oats or other calorie-dense ingredients
These beverages can be nutrient-packed and help you reach your caloric goals without additional effort.
5. Prioritize Strength Training
While diet is important, physical activity also plays a role in determining how your body distributes and uses the calories you eat. Strength training exercises—like weightlifting, squats, and squats—help you build muscle mass instead of just fat. Muscle weighs more than fat and will make you look fuller and more toned.
Aim for strength training 3-4 days a week, and focus on exercises that involve multiple muscle groups. This will increase your appetite and improve your ability to store and use extra calories.
6. Stay Consistent and Be Patient
Gaining weight, especially in a healthy way, is a gradual process. You may not see big changes overnight, but with consistent effort you will see more progressTrack your diet
, monitor your weight, and adjust portions if necessary Remember, the goal is to build muscle and increase healthy fat stores, not to gain weight quickly through unhealthy habits.
7. Avoid Processed Junk Foods
While it may be tempting to add high-calorie processed foods like chips, cakes, and fast food to your diet in the hope of gaining weight quickly, this approach can lead to unhealthy weight gain.Processed foods are often full of sugar, unhealthy fats, and empty calories that provide little nutritional benefit.Try to focus on whole and minimally processed foods that provide benefits to your body.Try to focus on whole and minimally processed foods that provide benefits to your body.
Conclusion
Gaining weight naturally involves focusing on nutrient-dense, calorie-rich foods and creating a consistent eating routine that ensures you’re eating enough to fuel your body. By prioritizing protein, healthy fats, and whole grains, and pairing your diet with regular strength training, you can achieve your weight goals in a healthy and sustainable way. Remember, gaining weight should be a gradual process, so give your body the time and support it needs to transform.