How to Gain Weight: 21 Tips For Getting More Calories In Your Diet

Calories fuel your workouts and provide the energy you need to get through the day productively.

Your body relies on protein, carbohydrates, and fats to perform life-sustaining functions and operate smoothly. These three macronutrients aid in recovery and assist with the development of your physique.

Without enough calories, your energy levels drop, affecting the quality of your workouts.

Building muscle and increasing strength become much more challenging when calories aren’t high enough.

Unfortunately, not everyone can easily meet their caloric and macronutrient needs on a daily basis.

Having a very fast metabolism, low appetite, and burning tons of calories from being extremely active can all make gaining weight a serious challenge.

Meeting your nutritional needs becomes even more challenging when you consider that in order to improve your body composition by adding more muscle and keeping your body fat percentage in check, you should be eating whole, unprocessed, high-quality foods that provide your body with the nutrients it needs to optimize the muscle-building process and stay healthy.

Whole, unprocessed foods that are packed with nutrients are typically more filling. They often contain more protein, fiber, water, nutrients, or provide more volume. With the exception of foods high in dietary fat, you get more food, but for less calories. Therefore, they’re more difficult to eat a lot of.

Junk food is highly processed, stripped of nutrients and fiber, and contains little to no protein. The low-quality ingredients provide no nutritional benefit and can harm your health. Junk food lacks the satiety effect because they’re basically predigested.

Your body utilizes less energy to digest these foods because they’re so highly processed and lack any beneficial nutritive components. They taste great, they’re easy to eat, and they’re not as filling. It’s very easy to get in more than enough calories from junk food.

Since your goal is a better body, you won’t be eating low-quality, cheap food. It won’t contribute much at all to building the body you want. You’ll be eating nutritious foods that provide your body with the building blocks to grow bigger and stronger.

By the end of this article, you’ll learn ways to get more calories in so you can start gaining weight, without turning to junk food. Get the quality calories you need to gradually gain weight, pack on more muscle, and ultimately, build your ideal body.

Eat On a Set Schedule

Sometimes you get busy and you simply forget to eat. Sometimes you aren’t hungry. Five hours pass by and you still haven’t eaten anything.

To avoid this, set an alarm or set reminders on your phone.

Eat every 2 hours, even if you’re not hungry. If it’s been 2 hours and you’re not hungry, go for a small snack like a handful of nuts or a small bowl of yogurt. Drink a glass of milk. Eat a few rice cakes with peanut butter. Throw a scoop of protein powder into a shaker bottle with water or milk.

Get some calories in, even if it’s only a couple hundred.

Choose Calorie-Dense Protein

Instead of going for lean protein sources like chicken breast, egg whites, and tilapia, choose high-calorie sources of protein.

Some high-calorie, but healthy sources of protein include:

✓ Chicken thighs

✓ Salmon, sardines, trout, herring, and mackerel

✓ Ground beef and ground turkey

✓ Red meat, pork, ham, bison, and lamb

✓ Bacon and turkey bacon

✓ Whole eggs

✓ Cheese

✓ Whole milk

✓ Whole fat yogurt

Choose Calorie-Dense Carbs

Carbs are great for replenishing glycogen, fueling intense workouts, and assisting with recovery. All contributing to more muscle growth.

Many processed foods and baked goods are loaded with carbs, but they contain low-quality ingredients and lack the nutrients your body needs, so you won’t be eating these.

Some high-calorie, but healthy sources of carbs include:

✓ Whole wheat pasta

✓ Whole wheat bread, bagels, and English muffins

✓ Whole grain cereals

✓ Potatoes

✓ Granola

✓ Dried fruit

✓ Bananas

✓ Rice

Eat More Fat

Fats have more calories per gram compared to protein and carbohydrates, making them more calorie-dense.

Fat has 9 calories per gram, protein and carbohydrates each have 4 calories per gram.

By eating more fat, you get in more calories for less food.

Some high-fat, but healthy foods include:

✓ Nuts (peanuts, walnuts, pistachios, cashews, almond, brazil nuts)

✓ Seeds (pumpkin, flax, chia, sunflower, hemp)

✓ Nut butters

✓ Whole fat yogurt

✓ Salmon, herring, trout, sardines, mackerel

✓ Olives

✓ Olive oil

✓ Pesto

✓ Cheese

✓ Whole milk

✓ Avocado

✓ Whole eggs

✓ Dark chocolate (80%+)

✓ Red meat, pork, ham, bison, and lamb

✓ Bacon and turkey bacon

✓ Coconut and coconut oil

✓ Edamame

Drink More of Your Calories

Drinking your calories is an easy way to get more calories without feeling so full.

A 500 hundred calorie meal may take 20 minutes to eat and a lot of chewing. You can drink over a thousand calories in couple of minutes by making making a protein shake in the blender with a bunch of different ingredients.

Drink more milk. If you’re really struggling to get the calories in, opt for whole milk. Try drinking a glass of milk between each meal. If you drink it right before, after, or during a meal, it could be more filling. Wait about 30 to 60 minutes after each meal to have a glass.

Make protein shakes/smoothies. If you don’t have a blender, go get yourself one. They’re very useful and there’s an endless amount of options for smoothie ingredients. Here’s a 1,385 calorie shake that contains fruits, vegetables, carbs, fat, and protein.

» 1½ cups of oats

» 1½ cups of yogurt

» 1 scoop of whey protein

» 4 tablespoons of peanut butter

» 1/2 cup of spinach

» 1 banana

» 8 oz. of whole milk

» Cinnamon

This shake has about:

» Calories: 1,385

» Protein: 84 grams

» Carbs: 134 grams

» Fats: 55 grams

If you want to make the smoothie even less filling, try adding more liquid. After adding your 8 ounces of whole milk, add water. Smoothies that don’t have as much liquid tend to come out much thicker. This can make it more filling. If you add more liquid, the consistency becomes less thick and doesn’t sit quite as heavy in your stomach, making it less filling.

Don’t Eat Too Many Spicy Foods

Spicy foods tend to increase satiety. This makes you feel more full while eating less. If you’re trying to get more calories in, this certainly won’t help.

If you’ve been putting hot sauce on your meals, try a different condiment that isn’t so spicy.

You may be able to eat more at that meal, and throughout the day.

Add Cheese to Foods

Cheese is a high-fat food that also contains a decent amount of protein.

Try adding it to salads, pasta, eggs, meat, and whatever else you’d like to put it on.

There are many different types of cheese out there, but a 1 ounce serving can have anywhere from 70 to 120 calories, depending on the type of cheese.

Make Protein Easier to Chew

Ever tried eating an entire chicken breast that is dry and bland? It’s hard to eat a lot of it, isn’t it? It’s unpleasant and difficult to finish the meal.

How about a piece of steak that is fatty and contains a good amount of elastin. Elastin is a protein found in connective tissue. Certain cuts of meat contain more of this, making it extremely difficult to chew.

Be more careful when cooking chicken breast. Don’t overcook it. Use a meat thermometer to get the internal temperature. The internal temperature should be 165-degrees Fahrenheit. When chicken breast is at this temperature, it shouldn’t be dry. Make sure to take the temperature at the thickest part of the breast.

Besides not overcooking it, try different cooking methods.

A slow cooker will leave the chicken moist. The chicken easily falls apart and is a great way to make shredded chicken. If you don’t have a slow cooker, cook the chicken on a pan on the stovetop, but cover it with a lid. Keep the temperature very low and let it cook for a few hours. Just make sure you’re home to keep an eye on it.

If you rather not worry about the internal temperature and different cooking methods, switch to chicken thighs instead of breasts.

Instead of eating tough and chewy cuts of red meat, go for ground beef and ground turkey. Ground meat is much easier to eat, allowing you to eat more of it and get in a lot more calories.

Watch Your Fiber

Fiber is great for your digestive system, your gut, regulating blood sugar, and more. It also slows down digestion and makes you feel full for longer. Since you’re eating a lot of food, or trying to, you also run the risk of eating more fiber than you need.

It’s suggested that men get 38 grams of fiber per day, and women get 25 grams per day. Others say 14 grams of fiber for every 1,000 calories you eat.

Once you’ve hit your fiber for the day, choose lower fiber foods going forward. You’ll probably be able to eat more.

Some high-fiber foods include:

✓ Beans and lentils (these contain the most)

✓ Oatmeal

✓ Quinoa

✓ Most fruits and vegetables

✓ Potatoes and sweet potatoes

✓ Popcorn

✓ Brown rice

Use More Olive Oil

Olive oil has 120 calories per tablespoon.

It’s very calorie-dense, high in healthy fats, and has many health benefits. Cook with olive oil and put it on salads and pasta.

If you want more flavor, try pesto instead. Pesto is a sauce that consists of crushed garlic, pine nuts, salt, pepper, basil leaves, and cheese such as Parmigiano-Reggiano or Pecorino Sardo, all blended with olive oil. This can be bought at the store already made in a jar. The taste is amazing and it can be added to nearly anything—meats, seafood, rice, pasta, salad, or spread on bread.

Be careful when buying olive oil though. The very large majority—about 80%—of store-bought olive oil is counterfeit.

Here’s are some articles you may find helpful when choosing the right olive oil.

Seven Way to Tell If You’re Olive Oil Is Fake

Your Extra-Virgin Olive Oil Is Fake

Olive Oil Scam Revealed (And How to Spot The Real Stuff)

Drink Water Between Meals, Not With Meals

Try drinking water about 30 to 60 minutes after your meals, not with them. This can improve digestion and you won’t be as full.

Drinking water immediately before or after your meal, or even between bites during your meal, can make you more full. Save more room for food and drink water separate from your meals.

Make Your Food Taste Better

Add herbs, spices, and different seasonings to meat and fish. Add salt and cinnamon to oats. Add plenty of pasta sauce to your pasta. Toss a scoop of whey protein in your oatmeal, yogurt, or cottage cheese and mix it in. Add salt, pepper, and salsa to eggs.

Find better condiments, but be aware of the ingredients, sugar, and fat content of certain condiments. Even though you’re trying to gain weight, you still want to be putting quality ingredients and calories into your body.

Instead of eating raw or steamed vegetables, roast them. Place the vegetables on a cooking tray, cover them in olive oil, and add different herbs and spices. Throw them in the oven for about 20 minutes at 400-degrees Fahrenheit. They’ll come out tastier and with a different texture that you may find more pleasant to eat.

Get creative in the kitchen and try different food combinations. If your food tastes better, you’ll likely want to eat more and be able to eat more.

Make Vegetables Easier to Consume

Many people don’t really enjoy eating vegetables.

They struggle to get them in and they find them bland and boring.

In the previous section I mentioned roasting them and adding oil and different seasonings for flavor, but you can also try juicing vegetables or blending them into a smoothie.

Juicing your vegetables is an easy way to get them in. All you have to do is drink them. You don’t even have to chew. From my experience, many people enjoy the flavor of juiced vegetables and prefer it over eating them. If you want a sweeter taste, you could add some fruit.

Blending them into a smoothie is another option. Spinach and kale mix easily and can be thrown into protein shakes in the blender. You can also add shaved carrots, shaved zucchini, and shaved or roasted butternut squash. If you add some whey protein, a piece of fruit or some berries, and cinnamon, you can’t even taste the vegetables.

By blending or juicing your vegetables and drinking them, you might find your perceived level of hunger is higher since you don’t have to chew. Vegetables in liquid form could potentially be less filling for some people.

Eat More Dried Fruit

Dried fruit has very low water content. Many fruits keep you full for longer because they’re high in both water and fiber. Take away the water, like with dried fruit, and you may find it’s not quite as filling.

Dried fruit often gets a bad reputation due to the higher sugar content. Fruit is naturally high in sugar, but many food companies that produce dried fruit include table sugar in addition to the already naturally occurring sugar. This added sugar is what you want to avoid. Pay attention to the nutrition facts and ingredients before buying. Look for ones with zero added sugar. The only ingredient should be the fruit itself.

Eat More Snacks

Sometimes you don’t even need to increase the size of your meals. If you find you can’t eat more at each meal, try throwing in small snacks between meals.

Some examples of healthy snacks include:

» Whey protein in almond milk

» Whey protein in yogurt or cottage cheese

» Yogurt or cottage cheese with nuts and dried fruit

» Yogurt or cottage cheese with nut butter

» Yogurt or cottage cheese with granola

» Rice cakes with nut butter

» Handful of nuts and dried fruit

» Spoonful of nut butter

» Slice or two of whole wheat bread with nut butter and honey

» Glass of milk and spoonful of nut butter or handful of nuts

» Protein bars and other nutrition bars

» English muffin with cream cheese

» Hummus on toast

» A piece of fruit

Improve Your Gut Health & Digestive System

Prebiotics & Probiotics

Prebiotics and probiotics both help build and maintain a healthy colony of bacteria and other microorganisms, which supports the gut and can improve digestion.

These food components help foster the growth of beneficial bacteria by providing food and creating an environment where microorganisms can flourish.

Some examples of prebiotics include:

» Garlic and onions

» Asparagus and tomatoes

» Apples, bananas, and berries

» Barley

» Oats

» Cocoa

» Flax Seeds

» Legumes

» Dark chocolate

Some examples of probiotics include:

» Yogurt and kefir

» Sauerkraut and kimchi

» Miso

» Pickles

» Kombucha

» Tempeh

» Gouda, cheddar, mozzarella, Parmesan, and Swiss

» Dark chocolate

Signs & Causes of an Unhealthy Gut

Bloating, excessive gas, abdominal pain, heartburn, diarrhea, constipation, migraines, autoimmune conditions, allergies, skin irritations, and fatigue can all be potential signs of an unhealthy gut.

A high-sugar diet with processed foods can disrupt your gut microbiome, decreasing the amount of good bacteria.

Too much stress, a lack of sleep, use of antibiotics, alcohol consumption, and a lack of exercise can all damage your gut.

How to Improve Digestion and Gut Health

You can improve your digestion and gut health by eating more whole, unprocessed foods. Processed foods that are high in refined sugar and trans fat put you at a higher risk for developing digestive disorders and they negatively impact your gut health.

Start including more dietary fat in your diet. Omega-3 fatty acids can aid in the absorption of fat-soluble nutrients and can reduce inflammation, decreasing your risk of digestive disorders like inflammatory bowel disease.

Take your time when you eat.

Be mindful, chew your food very well, and avoid swallowing larger chunks. Keep stress low, stay hydrated, move more, limit alcohol, and don’t eat too close to bedtime.

Eat a wide variety of healthy foods for a more diverse gut microbiome, get enough fiber (38 grams for men, 25 for women), and take prebiotic and probiotic supplements if you don’t enjoy the foods that contain them.

Talk to your doctor if you’re taking antibiotics to see if there are any alternatives. Antibiotics can negatively affect your gut by killing the good bacteria and preventing it from growing.

When your gut is healthy and your digestive system is functioning as it should, food can be broken down and absorbed easily. You’ll avoid gastrointestinal issues and your body will be able to make better use of the nutrients from the food you consume.

Roast Your Potatoes Instead of Boiling Them

Yes, an entire section about potatoes. I’ve singled out potatoes because boiled potatoes score the highest on the satiety index. The satiety index ranks different foods on their ability to satisfy hunger. Boiled potatoes outrank any other food by quite a lot.

Boiled potatoes are so satiating due to their higher carbohydrate, water, and fiber content. Don’t skip out on potatoes though. They’re an extremely nutritious food. Potassium, vitamin C, vitamin B6, and antioxidants can all be found in potatoes.

Instead of boiling or steaming them, try roasting them. Roasting them can reduce the water content and they’ll shrink in size. To roast them, cut them into wedges or thin slices, place them on a cooking tray and cover them in oil (here’s a good opportunity to cook with olive oil to add more calories). Add salt, pepper, and any herbs and spices you like. Roast them at 400-degrees Fahrenheit for about 40 to 45 minutes. You can stir them occasionally to have them cook more evenly.

They taste amazing and you probably won’t feel as full compared to eating boiled potatoes. If you need more calories, throw some cheese and sour cream or guacamole on them.

Add Easy Calories to Your Meals

We’ve already mentioned cheese, olive oil, pesto, hummus, pasta sauce, sour cream, and guacamole, but there’s more you can add to your meals.

Put butter on toast, protein pancakes, pasta, or baked potatoes. Add tartar sauce to your seafood. Eat a sandwich with mayonnaise. Add ranch dressing, blue cheese, or Caesar dressing to your salads. Spread cream cheese, peanut butter, on bagels, whole wheat bread, or English muffins.

Have More Variety

If you’re constantly eating the same foods, you could get bored of them. They may not be as appetizing as they once were, making it difficult to eat more.

Having variety can help avoid this. Variety makes your meals more exciting due to the change in flavors, textures, and consistencies. As human beings, we naturally prefer novelty.

Change up your meals and get creative in the kitchen.

Try new foods and different food combinations.

Use Larger Plates and Bowls

If using larger plates and bowls is an option for you, then go for it.

We naturally want to fill the bowl and use the large majority of the space provided on a plate.

Using larger bowls and plates may make you increase the size of your meals. It could also alter your perceived feeling of hunger and levels of satiety.

Maybe you ate a meal of ground beef and pasta, but the food only filled half the bowl. When you’re done your meal, you might not be satisfied due to the meal seeming small compared to the size of the bowl.

Have Cheat Meals

I’ve talked about the importance of eating well, but cheat meals have their place. Your diet doesn’t have to consist of whole, unprocessed, high-quality foods 100% of the time. That’s an unrealistic expectation.

Use cheat meals to your advantage. Plan them strategically.

Have one the night of a very taxing workout. One where you train a larger muscle group like back or legs.

You could also have your cheat meal the night before training one of those larger muscle groups. Another option is to have a cheat meal the night before or the night of training a lagging muscle group that you’re working hard to improve.

The extra calories could fuel some really great workouts and aid in recovery.

Don’t go all out and binge. Know your limits. Don’t stuff yourself until you’re incredibly full and uncomfortable.

What’s Your First Move?

Which one of these tips look most intriguing to you? Which one will give a try first? Let me know in the comments. I’d love to hear from you.