Gaining weight can be a challenge for some individuals. While maintaining a healthy weight is generally encouraged, being underweight can also pose health risks. Understanding which foods contribute to weight gain, and how to incorporate them into a balanced diet, is crucial for achieving a healthy body mass index (BMI).
Understanding the Link Between Food and Weight Gain
Weight gain occurs when you consistently consume more calories than your body burns. These excess calories are stored as fat. While all foods provide calories, some are more calorie-dense than others, making them more likely to contribute to weight gain when consumed in excess.
Calorie-Dense Foods to Consider
Several food categories are known for their high-calorie content. Focusing on these (with moderation) can help those trying to gain weight.
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Processed Foods: These foods often contain high levels of unhealthy fats, added sugars, and sodium. Examples include fast food, packaged snacks, and sugary cereals. The empty calories in these options often lead to weight gain without providing essential nutrients.
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Sugary Drinks: Soda, juice, and energy drinks are loaded with sugar and contribute significantly to calorie intake without providing satiety. Frequent consumption can lead to weight gain and other health problems.
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Refined Carbohydrates: White bread, pasta, and rice are examples of refined carbohydrates that are quickly digested, leading to blood sugar spikes and increased fat storage. Opting for whole-grain versions is a healthier choice.
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High-Fat Foods: While healthy fats are essential, consuming excessive amounts of any fat can lead to weight gain. This includes fried foods, fatty meats, and full-fat dairy products.
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Sweets and Desserts: Cakes, cookies, ice cream, and other desserts are packed with sugar and unhealthy fats. These treats should be consumed sparingly.
Healthy Strategies for Gaining Weight
Gaining weight healthily involves more than just consuming calorie-dense foods. It’s important to focus on nutrient-rich options and incorporate healthy habits.
Adding Healthy Calories Gradually
Adults aiming to gain weight should aim for an increase of 300 to 500 calories per day. Choose nutrient-dense foods over empty-calorie options.
Frequent, Smaller Meals
Eating smaller meals more often throughout the day can help increase calorie intake without feeling overly full. Incorporate healthy snacks between meals.
Boosting Calorie Content of Meals
Add extra calories to your meals by incorporating cheese, nuts, and seeds. These options provide healthy fats and essential nutrients.
High-Calorie, Nutritious Drinks
Milkshakes made with whole milk, protein powder, and fruits can be a great way to increase calorie intake between meals.
A Balanced Diet
Ensure you’re consuming a variety of food groups, including fruits, vegetables, starchy carbohydrates, dairy or alternatives, and protein sources.
Protein-Rich Foods
Incorporate beans, pulses, fish, eggs, and lean meat into your meals to support muscle growth.
Convenient Snacks
Yogurt, rice pudding, or other easy-to-prepare snacks can help you meet your calorie goals.
Strength Training and Yoga
Exercise, particularly strength training and yoga, can help build muscle and improve appetite. The NHS Fitness Studio offers free exercise videos you can do at home.
What to Avoid When Trying to Gain Weight
Certain dietary habits can hinder healthy weight gain and should be avoided.
Avoid Relying on Unhealthy Foods
Do not rely on chocolate, cakes, and sugary drinks to gain weight. These foods offer empty calories and can lead to health problems.
Don’t Fill Up on Drinks Before Meals
Avoid consuming large amounts of fluids before meals, as this can reduce your appetite.
Additional Resources
Building Muscle
Strength training and yoga are effective ways to build muscle. Consider trying free exercise videos at home.
Meals on Wheels
If you struggle with cooking or shopping, you may be eligible for meals delivered to your home through your local council’s social services. Find out more about getting meals at home from GOV.UK.
