My Weight Gain Diary: How I Became a BBW (Big Fat Weight Gain Stories)

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However, researchers have not proven or dismissed their theory and more research is still needed ( 43). The amount of time it takes to gain weight will be different for everyone, as your body responds to extra calories and weight gain by reducing your appetite and boosting your metabolism. The bottom line

A simple way to add extra flavor and calories to a dish is to top it with cacao powder or nibs. Other starches High protein foods include meats, fish, eggs, some dairy products, legumes, nuts, and others. Protein supplements like whey protein can also be useful it is difficult for you to get enough protein in your diet.The following includes frequently asked questions on eating for weight gain. How many pounds should I gain in a week?

You can make some high calorie and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese. By consuming 500 additional calories a day, a person might gain an average of about 15 pounds (6.8 kg) over 6 months ( 42). It may be a good idea to avoid over-consuming vegetables and fruit if gaining weight is a priority for you. The fiber in fruits and vegetables can lead you to feeling full faster. This can leave less room for energy-dense foods. Eat your protein and fat source first. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat higher fiber foods like raw vegetables last.You can avoid overeating too much and make sure that the excess calories go to your muscles instead of just your fat cells by starting a resistance training program. For example, people can sweeten cereals or oatmeal with dates, add dried apricots to yogurt, or blend dried fruits in a smoothie. Some dried fruits also work well in salads and certain cooked meals, such as tagines. Dark chocolate For example, 3 oz (85 g) of steak contains 228 calories, 24 g of protein, and around 2.5 g of leucine ( 7). Red meats, including beef or pork, are probably one of the most effective muscle-building foods available.

You can add unflavored whey protein to dishes such as soups, mashed potatoes, and oatmeal to increase protein content. There are also ready-to-drink “clear” protein supplement beverages that use easily dissolved and digested protein isolates. Summary Smolders L, et al. (2019). Natural choline from egg yolk phospholipids is more efficiently absorbed compared with choline bitartrate; outcomes of a randomized trial in healthy adults.

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Granola is a calorie-dense mixture of cereals, dried fruit, and nuts. It contains protein, fiber, and micronutrients. Just 1/2 cup of granola can supply between 200–300 calories. Summary Jeremias-Martins E, et al. (2019). Does everyone who quit smoking gain weight? A real-world prospective cohort study. Sandwiches are one of the easiest, most versatile, and most portable meals for increasing your daily calorie intake. To maximize the calories, add nut butter spreads or avocado. Wewege MA. The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: A systematic review and meta-analysis. Sports Medicine. 2022; doi:10.1007/s40279-021-01562-2.

Being underweight can impair your immune function, raise your risk of infection, lead to osteoporosis and fractures, and cause fertility problems ( 13, 14, 15, 16). Olive oil does also contain some saturated fat, so it is important to consume it as part of a balanced diet. Nuts and seeds Maillard F. Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis. Sports Medicine. 2018; doi:10.1007/s40279-017-0807-y. Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter. If you’re underweight, you may want to make an appointment with a doctor to rule out any serious medical conditions.However, these foods tend to be more filling than processed junk foods, making it harder to get in enough calories. You’ll get about 150 calories from a 1 cup (237 mL) serving of cooked oatmeal (or 1/2 cup dry), plus the calories in any whole milk or toppings you add ( 23). Protein shakes can be a convenient way to increase protein intake without eating more whole foods. They can also be useful for people who are vegetarian or vegan and those who need to gain weight but do not have a large appetite. Avocados and avocado oil are natural sources of unsaturated fat. Whole avocados are also rich in vitamins and minerals such as folate, magnesium, and potassium.