To gain weight you need to eat more calories than your body burns. It doesn’t matter if you think you eat a lot. If your average calorie intake is smaller than your calorie expenditure, you won’t gain weight. To get bigger you must create a caloric surplus. You have to eat more food than you do now to put on weight and stop being skinny. Now comes the BIG QUESTION OF HOW TO EAT AND WHAT TO EAT TO GAIN WEIGHT.
Let’s start with WHY YOU CAN’T GAIN WEIGHT.
Skinny folks usually think they can eat anything they want without gaining weight. They believe they can eat junk food all day because they have a fast metabolism. Some think they can’t gain weight because they don’t digest the food they eat, are stressed out, or “have worms”…
Here’s the truth: you can eat everything you want without gaining weight because you DON’T eat a lot. I know you think you do, but you don’t – otherwise, you wouldn’t be skinny. Really.
It doesn’t matter if you have a high metabolism, skinny build, or bad genetics. The only difference is that you’ll need to eat more food than the average person to put on weight and get bigger.
Stop believing you can’t change your body because of your metabolism.
Stop thinking you’ll always be skinny because everyone in your family is.
Start understanding this is mostly a matter of nutrition.
Start eating more calories than you burn – consistently – and you’ll gain weight. It’s that simple!
NOW LET’S MOVE TO HOW TO GAIN WEIGHT
The three ingredients to go from skinny to mass are nutrition, training, and consistency. Here are the most important tips to gain weight for skinny hardgainers and ectomorphs…
1. Eat More.
Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough.
2. Eat More Meals.
Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day.
3. Eat Caloric Dense Foods.
Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc.
4. Go Liquid.
Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender.
5. Eat More Protein
Eat 1g of protein per pound of body-weight per day for muscle building and recovery. That’s 135g of protein per day for the 135g/60kg skinny guy. You can easily hit these numbers by eating a whole source of protein with every meal. Here are some of the best proteins sources for gaining weight:
Chicken breast, chicken thighs
Tuna, salmon, mackerel, sardines
6. Don’t make the mistake of avoiding carbs and/or fats because you’re afraid of gaining fat.
Carbs and fats have more calories than proteins. If you avoid them, you’re making it harder and more expensive to gain weight. Most people can’t gain muscle and weight without gaining some fat anyway.
7. Increase your eating window by waking up early and eating breakfast.
Many skinny folks eat nothing for breakfast, waakye for lunch then leftover soup from Sunday for dinner. Their eating window is less than 10 hours long. That’s why they can’t gain weight – it’s only two meals with zero calories before noon.
8. You need eight hours of sleep.
That leaves you 16 hours to eat. It’s easier to gain weight if you spread your meals for over 16 hours. Your meals can be smaller, your stomach has a break in-between, and you don’t feel stuffed all the time.
Here’s an example on THE GHANAIAN WEIGHT GAIN DIET PLANNER to gain weight.
For people who don’t really like eating a lot, the trick is to Wake up early, eat breakfast, and then eat three to four more meals each day.
9. Eat Caloric Dense Foods
Vegetables are healthy but don’t have many calories. 100g salad only has 25kcal while 100g pasta has 380kcal – 15x more. It’s easier to gain weight if you eat foods that contain more calories per serving. You have to eat less food to reach your daily caloric surplus.
The best foods for gaining weight are high in carbs and/or fats. Vegetables are low in both. They’re therefore great for fat loss but not for getting bigger but still very healthy. This doesn’t mean you shouldn’t eat veggies. But most of your diet should consist of caloric dense foods. Here are the best to gain weight…
Nuts: Roasted Nkatie, Cooked Groundnut
Dairy: whole milk, full-fat yoghurt, cheese, …
Grains: pasta, BROWN rice, oats, bread, sandwiches, …
Potatoes, sweet potatoes, yams, …
Fats: coconut, avocado, …
Meat: chicken, beef
Fish: Salmon, Tuna, Sardines
Junk food is tempting for gaining weight because it’s calorie dense.
It’s cheap and high in sugars and fats. Same with kebabs, chips, cookies, fries, ice cream, etc. But eating too much junk food builds bad eating habits that will get you fat in the long-term, especially around your belly.
Yes, food quantity matters most for gaining weight. But food quality matters too. With all the quality food selections done for you on the GHANAIAN WEIGHT GAIN DIET PLANNER, which not only gives you the healthiest of Ghanaian meals but also Schedules it up for you with every single day and specific timing done for you.
Another big trick to gain weight is to work out more. It gives the body reason to need food which in turn builds up your appetite. But when it comes to gaining weight, the most important thing is your diet. The Quality and type of food you eat. CLICK HERE TO CHECK OUT THE HEALTHIEST GHANAIN DIET PLANNER FOR ANYONE WHO WANTS TO GAIN WEIGHT
About the author
Randy Kotey is a Fitness Coach/Personal Trainer. His love for helping others achieve their fitness goal started when he was a teenager. As an individual who struggled to gain muscle himself, he researched extensively on fitness and healthy living in order to give others a smooth transition into it as he didn’t enjoy that privilege. To know more about Randy Kotey, you can check the following social media handles:
Email: [email protected]
Facebook: Randy Kotey