Need to gain weight? Check the diet to put on weight

Are you the type to eat everything and not get fat? For many people, it may seem like a huge privilege to be able to eat everything you want and not gain a pound, but this can be a sign of a serious health problem and is often related to the accelerated functioning of metabolism. For these people the diet was created to put on weight.

Not much is said out there, but there are a lot of people who are struggling to gain weight and who need the help of an eating plan to put on weight without appealing to hamburgers and french fries for lunch AND dinner.

Redefining the concept of diet

Usually, when we talk about “diet”, we immediately refer the word to the goal of losing weight. But not quite. When we talk about diet, we are talking about changes and adaptations in eating habits and in the person’s own lifestyle to achieve their goals.

And these goals vary according to each one: it can be to lose weight, to deflate , to improve the disposition, to detoxify the organism or even to gain a few extra pounds.

What is the fattening diet?

Generally, the ease or difficulty that a person has to gain weight or lose weight is related to the functioning of their metabolism.

Taking other factors out of the equation (which can be numerous, from physical to emotional), if someone tends to put on weight, it is because their metabolism is slower. If a person has a tendency to lose weight, it is because his metabolism works faster.

The fattening diet, in this sense, is aimed at people who have a very fast metabolism .

BMI (Body Mass Index)

But before starting the diet to put on weight, just like any other diet, it is necessary to know your Body Mass Index – the famous BMI.

It serves to assess the person’s weight in relation to height and, thus, calculate what their ideal weight is and check the current status, that is, whether you are overweight or underweight.

To calculate, you can use the BMI calculator of Active Health.

But be careful: calculating BMI is not enough to check the ideal weight of athletes, the elderly and pregnant women, since other important factors, besides weight and height, must also be included in the calculation. For these cases, it is very valid to consult a nutritionist and perform all the necessary tests.

The diet to put on weight

To gain weight, it is not enough to eat everything you see ahead. It is essential to promote a change in eating habits and also to exercise as recommended by a doctor.

All of this should take place in the healthiest way possible and in a way that does not harm the person during the process.

Hypercaloric diet: more meals and more calories

In the fattening diet, you need to eat more meals than you are used to on a daily basis. The ideal is to have more than three meals a day.

The hypercaloric diet, which is precisely a diet based on high calorie consumption, consists of a dietary routine in which the person ingests more calories than he / she spends daily . It is not only recommended for those who want or need to put on weight, but also for those looking to gain muscle mass .

For it to work, however, you eat bigger, more calorie-rich meals, so preferably choose large dishes rich in protein, carbohydrates and vegetables. No fried foods or foods high in trans fat.

Following the hypercaloric diet straight, its supporters soon see two main benefits: increased resistance that comes with the practice of physical activity and, of course, increased muscle mass as well.

However, it is necessary to be aware of some possible “side effects” caused by this type of diet, such as the increased frequency of reflux and nausea, a sensation of gastrointestinal discomfort and overload in the kidneys and also in the liver.

What to eat?

Nutritious food

When making the diet to put on weight, it is very important to stay tuned so as not to compromise your health, since even if you eat more meals – both in quantity and in calories – you should not prioritize caloric foods that are not healthy. Otherwise, you gain fat, not muscle.

The ideal is to prioritize foods such as chicken, whole oats , fresh meats, carbohydrates and vegetables, which in addition to having sufficient caloric levels, are also very nutritious.


To put on weight fast, it is essential that the three most important macronutrients are part of the diet: carbohydrates, proteins and good fats. These three should be included in all meals during the day.


Proteins are important because they are responsible for controlling the level of amino acids present in the blood. They are essential for muscle recovery and, therefore, are indispensable for those who train.

Contrary to what many people think, proteins are not found only in foods of animal origin – although the concentration is in fact very high.

But in addition to chicken, meat, fish, eggs and cheese, it is also possible to consume proteins with foods of plant origin .


Carbohydrates are essential, as they are the most important source of energy. They should be consumed mainly for breakfast – the main meal of the day -, but they can be found in several foods that fit in any meal, such as beans, rice, breads, wholegrain pasta and lentils.


Finally, good fats help absorb vitamins and provide energy, which can also be found in olive oil, coconut oil, nuts and almonds.


It is also extremely important to always stay hydrated, as the body is going through the process of changing eating habits and you may feel more thirsty than usual.

The importance of drinking plenty of water is also related to gaining muscle mass, after all, hypertrophy (increase in muscles due to stimuli generated by physical exercises) only happens if the cells have the presence of water to increase in volume.

Fruit consumption

Fruits are always great alternatives to replace food and to compose the menu. They promote the proper functioning of the metabolism – increasing the number of vitamins and minerals – and even help in gaining muscle mass.

Some interesting options to add to the daily menu are avocado, banana , persimmon , açaí and coconut, which influence weight gain in a balanced way. Consuming fruits at least three times a day is ideal.

3 in 3 hours

To gain weight with this diet it is important to stay connected with the frequency of each meal. Contrary to what some say, it is important to eat every 3 hours to increase the number of calories eaten throughout the day.

However, it is extremely necessary to distribute the calories and proteins ingested well in order to gain muscle mass. Only a nutrition professional can indicate the best way for you to make this distribution.

Physical exercises are also essential

The practice of physical activity is very important in any type of diet, whether to put on weight or lose weight, since workouts are great allies for muscle mass gain.

However, in the way that it is not possible to put together a menu on your own, you also need the supervision and monitoring of a physical education professional to find out what is the most recommended training for your specific case – even more if you are doing it for yourself. first time.

Generally, the type of training most recommended and most indicated during the diet to gain weight is precisely weight training.

There are some basic recommendations for those who are going to do physical activities and that you should also follow:

  • Pre-workout : before going to work out, heavy meals are not recommended. In this case, it is indicated that you eat carbohydrates with slow absorption and along with some protein;
  • Post-training : after training, the opposite should happen: the ingestion of carbohydrates with rapid absorption so that the body goes into anabolism – synthesis or construction of molecules – together with lean proteins.

Professional support

Many people end up not following this recommendation, but this is a fundamental practice to promote the necessary changes and ensure that those who are trying to put on weight really manage to gain the extra pounds – and never return to their previous weight.

That is why making a diet with professional monitoring is so important. And it only brings benefits: you discover what you can eat, what is best to eat, which portion is the most suitable, how often to eat, among other useful information.

Other than that, in the consultation, you can take all your doubts and help the nutritionist to put together a menu that is attractive to you, without leaving your health aside, and also assist the physical educator or personal trainer to set up your training taking into account your preferences.

Supplementation: who needs to take it?

Supplementation is very important to help with weight gain and many nutritionists recommend it to anyone who wants to put on weight.

To discover the ideal supplement for your case, just in consultation with a professional.

There are some cases where the use of supplements to put on weight is necessary, they are:

  • People undergoing cancer treatment;
  • People over 60;
  • Women who are breastfeeding;
  • People who are following a vegetarian diet;
  • Ectomorphs (which are people who have ultra-fast metabolism);
  • High performance athletes;
  • People with chronic kidney disease;
  • People with food allergies or intolerances;
  • People in the process of surgical recovery.



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