It's not a common goal, but is one I have become increasingly interested in over the past few months. Having been diagnosed with Celiac Disease and MTHFR, plus the addition of an ectomorph body type, I have always struggled to gain weight or muscle the way that I would like.
I finally decided to begin a program called Bony to Bombshell, which you can read more about here. Unfortunately for many with this struggle, it's not as easy as saying, "Just eat more!" So many variables are involved and every individual is different! Since beginning B2B back in November, and through my own additional research plus trial and error, I have compiled a list of tips for those looking to eat more and gain weight.
Below is part one of a three-part series. Let's begin!
Don’t drink with meals. Drinking too much liquid with meals can fill you up before your food does! So easy does it. Have a few sips throughout your meal but don't guzzle down 16 ounces while you're eating. Drinking too much with meals can also affect your digestion.
ADD in liquid calories! I know, I just said, DON'T drink with meals. Instead, drink in-between them! Drinks like almond milk, orange juice, and protein shakes can provide extra calories with minimal effort. Eat your cereal with milk, orange juice with breakfast and a protein shake for an afternoon snack. Liquid calories go down quickly and can bump up your intake without making you feel too full.
ADD in healthy fats. Healthy fats are your new BFF. Peanut butter, coconut oil, avocado oil, and nuts are great options. Slather peanut butter on a banana or add to a protein shake, cook meats and roast veggies with coconut or avocado oil and snack on nuts. Choose your favorite! Cashews, almonds, and pistachios are all good. f you've never tried a salt & pepper pistachio, you're missing out.
Snack on trail mix. Buy a big bag and portion it out. My favorite is Prana - Kilimanjaro Deluxe Chocolate Mix. I get it at Costco! It's gluten-free and dairy-free and full of chocolate. Because that's the best part of trail mix anyways, right? Trail mix is easy to eat and packs a big calorie punch in a small bite.
Stack on to your salads! Salads don't have to be just a "diet food." They can still be a source of micro-nutrients and fiber. Add in pumpkin seeds, sunflower seeds, avocado, oils + dressings to bulk yours up. Toss in meats, hard-boiled eggs, bacon, or dried or fresh fruit. On a weight-gain diet, salads shouldn't constitute a large portion of your food, but every now and then it's OK!
Drink OJ with b-fast instead of water. I feel like I'm contradicting myself here but orange juice can be a great calorie booster. It contains sugar which can stimulate your appetite to eat or drink more. Have a bit with breakfast instead of water or coffee, just don't drink 2 cupfuls!
Make your own healthy desserts! When you make your own, you can control what goes into them. For me I want them to be gluten-free and dairy-free. Eating dessert is a great way to add in calories and hey, it tastes great! Rachel Mansfeld is incredible at creating delicious sweet treats that are good for you too.
Eat dessert. Get into the habit of having some dessert after lunch or dinner, ideally both. Eat homemade donuts and banana bread for snacks or buy a box of your favorite gluten-free cookies. This variety pack is AMAZING and I don't feel bad snagging one for breakfast now and then. Enjoy!
Eat before bed. Don't go to bed hungry! Cereal with almond milk, banana, and peanut butter is one of my favorite pre-bed snacks. I don’t do as well with large amounts of protein right before bed, so I try to stick to mostly carbohydrates and fat. Choose something you like and that works for you. Forget the old recommendation of not eating two hours before bed. If you're trying to gain weight, you need to eat.
Eat foods you LIKE! This is not the time to force-feed yourself raw carrots and broccoli. Actually, there's never a good time for that. If you like the food you're eating, you're more likely to eat it! While your weight-gain diet should still be comprised of mostly healthy choices, and remain balanced, that doesn't mean it can't taste good. So build your meals and snacks around the foods you love. And eat up!
Coming soon...part 2! Got a comment or question? Drop it below or contact me via my contact page.
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