Do you need a few extra pounds? Whether you want to gain muscle mass, solve health problems, fight lack of appetite, eat properly to play sports or fight a hereditary form of constitutional thinness, it is not easy to gain weight, especially if you have few financial resources. By following a few steps, you will be able to put on weight in no time.
Steps
Part 1 of 2: Grease the Healthy Way
Step 1. Solve the problem your thinness depends on
Sometimes, weight is lost due to illness or health problems. If you have this suspicion, consult your doctor first.
If you want to gain weight after illness, you should eat light, easy-to-digest foods, such as eggs and smoothies. Eggs are a great choice, especially since they are cheap and you can cook them in a thousand different ways. Also, try to consume at least 150 grams of meat per day. Avoid raw fish if you have a compromised immune system
Step 2. Consult your health care practitioner before starting a diet plan or exercise program
Discuss with him, exposing any doubts. Consider contacting a dietician for a personalized meal plan that takes into account your needs.
Step 3. Gain weight slowly
It is as difficult for some people to gain weight as it is for others to lose weight. Be patient and don't overdo it. Aim to gain a maximum of ½ kg per week by adding 250-500 calories per day to your diet.
Step 4. Eat little but often
Try to eat six times a day instead of trying to eat three large meals. This way, you will continue to eat healthily by increasing your calorie intake. Furthermore, you will avoid feeling too full with the risk of not touching food in the following hours.
Step 5. Eat a little more with each meal
Instead of bingeing, try eating a little more than you normally do. This way, you will avoid gorging yourself at the risk of feeling sick with your stomach or eating less later on.
A small addition does not have much impact on the grocery shopping either. Just cook in slightly larger quantities
Step 6. Eat balanced
Each meal should contain proteins, carbohydrates, vegetables and fats. Do not consume ready meals or junk foods to increase calorie intake and, therefore, weight. There are healthier choices for putting on a few pounds.
- Calories are important, but so are nutrients. Make sure your diet is balanced and try to get the necessary vitamins, minerals and nutrients. You could start with nutrient-rich foods and then add calories by consuming yogurt, nuts, and healthy fat sources.
- If you are looking to gain muscle mass, opt for protein sources. Avoid eating only carbohydrates.
- Also, you should consume fruits and vegetables with every meal. Although they are low in calories, they provide essential vitamins and minerals. If you buy those on offer, your grocery shopping won't go up.
- While junk foods are cheap, you can also afford healthy and nutritious meals without spending a lot of money. By freezing what you cook, choosing promotional products and low-priced items, you can gain weight while on a budget.
Step 7. Train constantly
Gaining weight isn't enough to gain weight, you need to build muscle and strengthen your heart. So, lift weights, walk or run, climb stairs and swim or play a sport. Try to train at least four times a week for at least 20 minutes (even more is ideal, but gradually increase the duration of the workout if you haven't moved for a long time).
Step 8. Try muscle strengthening
This way, the weight you gain will not only consist of fat, but muscle as well. You will gain weight in the right places. Try to eat protein-rich foods right after your workout to help build lean mass.
- Even if you don't want to build muscle mass, you still need a healthy snack before and after training to gain weight.
- You can practice exercises that take advantage of your body weight so you don't have to pay for a gym membership. There are several that allow you to train and strengthen your muscles with just the use of your body and a little space.
Step 9. Stimulate the appetite
If you are lacking in appetite, you may have a hard time gaining weight, but there are various solutions. You can try taking a short walk before eating, opting for your favorite dishes, and adding spices and herbs to flavor your dishes.
- Don't drink water just before you sit down to eat - filling your stomach may inhibit hunger.
- The fruit is sweet and able to stimulate the appetite. Try pairing it with other nutritious foods, such as using yogurt to make a fruit smoothie.
Step 10. Drink enough water
Make sure your water intake is sufficient. You should consume at least 6-8 glasses of water per day. Avoid drinking just before eating, or your stomach fills up and may inhibit your appetite.
Step 11. Limit your intake of sodium and animal fat
Numerous high-calorie foods are high in saturated fat and sodium. To gain weight in a healthy way, avoid an excess of these substances. Animal fats can compromise heart health, while sodium risks raising blood pressure. So, beware of consuming rich sources of these nutrients.
Sources of vegetable fats (such as nuts, peanuts, seeds, peanut butter, avocado, hummus, and edible oil) are healthy, nutrient-rich, and high-calorie choices. Often, they cost less than those that contain animal fats, so they're also affordable
Step 12. Read the nutrition tables
If you don't already, learn to read the nutrition tables and also get used to consulting the label on every food you buy. The important things to keep an eye on are the serving size, calorie content, amounts of fat, protein, fiber and vitamins.
Part 2 of 2: Choosing the Right Foods
Step 1. Choose high calorie foods
Opt for dishes that contain a lot of calories in small doses to optimize your efforts. Since foods that meet this requirement are high in fat, make sure they're healthy too. Although dairy products and animal fats are good for you, you shouldn't overdo it because they can promote heart disease.
- Eat nuts, peanuts, seeds, peanut butter, avocados, and hummus. Generally, they are cheap and you can use them to flavor your dishes.
- Season your food by choosing a healthy oil, such as olive oil. Usually, to save money, you can buy it packaged in large bottles (for example, 1 liter costs less than ½). Use it on vegetables and salads.
- Eggs are also cheap and are a great choice for increasing calorie and protein intake.
- Potatoes, oats and bananas are energetic and calorie-rich dishes, excellent to add to a high-calorie diet. In addition, potatoes and oats can be seasoned in various ways.
Step 2. Go for fatty dairy products
Choose whole milk and yogurt and non-skim dairy products. Not a good idea if you have high cholesterol. If not, it's a great way to increase your calorie intake.
Dairy products also provide protein, calcium and vitamin D
Step 3. Choose protein sources that are within your budget
Consider high-protein foods that don't come with an exorbitant price tag, such as whey protein. This is an inexpensive protein concentrate that you can add to your diet. However, even powdered milk is rich in it and is even cheaper. Peanut butter, eggs, tuna, Greek yogurt, and tempeh are also excellent choices for increasing your protein intake.
Step 4. Choose foods high in fat
Blue fish and tuna are great for increasing calorie intake while on a budget. In addition, tuna is quite inexpensive and allows you to take in nutrients and calories without breaking the bank.
Step 5. Buy bulk food and freeze it
For example, buy promotional meat at the butcher's counter and freeze the part you don't plan to cook right now. When shopping, check the price by weight instead of total. To save money, go to the supermarket.
Opt for a large package of rice and grains that will last several weeks
Step 6. Make Greek yogurt at home
Greek yogurt is high in protein, but it could add to your grocery bill. By preparing it at home, you can save money without giving up on including a healthy food in your diet. Instead of buying it, just get some milk.
- It is very easy to make Greek yogurt at home.
- Plus, you can use leftover whey to give more flavor and calories to other dishes, including breads, smoothies and pancakes, or use it to make nutrient-dense drinks (though the flavor won't be great).
Step 7. Avoid protein bars
They are very expensive in relation to the calories they provide. It is better to save money to buy cheaper, but high-calorie foods.
Step 8. Opt for dry foods, such as pasta and legumes
The dry variants of beans, lentils and split peas are inexpensive and provide both a lot of protein and a lot of calories. Wholemeal pasta is filling and is an excellent source of fiber. Both lentils and pasta are also quick to cook. While dried beans typically take longer to cook, you can cook them in large quantities, eat a portion, and freeze the rest for later consumption.
Step 9. Opt for high calorie juices and dressings
You can increase your calorie intake by drinking fruit juices instead of water and using high-calorie condiments, such as mayonnaise, ranch sauce, vinaigrette, and caesar sauce.
Step 10. Try dried fruit
It is a concentrate of calories that can be easily added in the kitchen. You can pour a handful of it over salads, yogurt and desserts, use it to make a mix, or eat it as a snack on the go. It is a useful and convenient way to get more calories and nutrients.
Step 11. Buy the products on offer
Pay attention to offers. When you see promotional food on the flyers, go to the supermarket, buy it in large quantities and, once back home, store it properly. Also consider fruits and vegetables, which are essential to your diet.
To save money, you can buy fruit and vegetables at the market. Freeze perishable foods you don't plan to consume before they are lost
Step 12. Go for peanuts
Some nuts are quite expensive, so they may not fit your budget. Try buying peanuts, which are cheaper but also high in calories. You can carry them comfortably in your bag or pocket and eat them as a snack or add them to your dishes, like a second course of chicken.
- Choose unsalted ones to decrease sodium intake, which promotes hypertension.
- If you find other nuts on offer, get them to increase your protein, fiber, healthy fat, and calorie intake.
Step 13. Avoid brand name foods
You could save a lot of money by buying quality sub-brand products. Consider this option to keep your grocery shopping low.
Advice
- Calculate how many pounds you want to gain and, once you reach your goal, decrease your calorie intake.
- Don't indulge in too many restaurant dinners. Eating out is always more expensive than cooking at home.
- Don't overdo the food. You will feel bad and risk ruining your health. Eat as long as you feel like it (maybe just a few more bites), then stop.
- Don't try to put on weight too quickly. Eventually your body will be able to build muscle mass and store excess calories in the form of fat, but it will take time. Do not rush.
