Those select few who seek to gain weight face an uphill battle. The overwhelming majority of those wanting a change in their weight are those seeking to lose, not gain, weight, and as such there is little information available to gainers. Hardgainers often find eating lots of food doesn't always result in weight gain. However, choosing the right high-calorie foods, paired with frequent eating, can add weight to your frame.
Carbohydrates
Carbs contain vegetables, fruits, breads, cereals, pasta, rice, starchy vegetables such as potatoes, but also dairy products that help promote weight gain. Adding nutrient- and calorie-dense carbs boosts your calorie intake and helps you gain weight. Focus on eating potatoes, all varieties, including sweet potatoes with lunch and dinner to increase your calorie intake. Whole wheat pasta and rice can be made into casserole and serve as a base for your meals. Adding gravies and sauces increases the calorie level of these foods. Eat oatmeal, buckwheat pancakes, quinoa and other dense grains for breakfast. Add milk or cream to add calories for weight gain. Dried fruits are full of calories and can be added to snacks and breakfast meals to boost calories.
Proteins
Proteins are the building blocks for muscle. Eating a protein-rich food with each meal increases the calorie level of all your snacks and main meals. Incorporate more beef and pork into your meals because these two meats are higher in calories than fish and chicken. Your portion sizes may look smaller, but the calorie level is greater. Beans and lentils are rich source of protein, but also contain carbs. Beans and lentils give you both nutrients and are calorie-dense. Add beans and lentils to soups or have as a side item to lunch and dinner. Dairy products, such as yogurt and cottage cheese, make convenient snacks and you can top with fruit, granola or mix with hot cereal for a high calorie snack. Powdered milk can be added to soups, casseroles and stews to add calories for weight gain.
Fats
Use coconut oil, avocados, seeds, nut butters and oils to add calories to foods. Each serving of fat can add 45 calories per two tablespoons.
Beverages
Fruit juices are a good source of additional calories. Drink 100 percent juice, such as apple, grape or cranberry with meals. Each ½ cup of juice provides approximately 60 calories. Homemade smoothies can be made with added calories from yogurt, nut butters, cocoa powder, fruit juice, whole fruit and protein powders to add calories to your diet. Commercial weight gainers can be purchased that provide a high amount of calories and can be used between meals or after workouts for additional calories.
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