High protein diets are popular for weight loss, but they also can help you gain weight. A nutritionally sound approach to a high protein diet assists in building lean muscle without piling on fat and risking your health. Consume more protein in addition to healthy fats and carbohydrates to gain weight in the healthiest way possible.
Step 1
Determine your goals and how much weight you would like to gain. Add 500 to 1,000 calories daily to result in a 1 to 2 lb. gain per week.
Step 2
Eat several balanced meals through out the day. Eat a full serving (3 to 5 oz. or 25 to 35 g) of protein at snacks as well as meals. Do not overload on multiple servings of protein at one sitting because your body can only metabolize and store so much at any one time. Any extra is stored as fat or simply excreted through the kidneys. Include whole grains and plenty of fruits and vegetables at these meals as well as monounsaturated fats, like olive oil and avocado.
Step 3
Select protein choices low in saturated fat. Go for chicken or turkey breast, fatty fishes (high in omega-3 fatty acids), bison, egg whites and trimmed cuts of beef like tenderloin or flank steak. Stay away from bacon, full-fat dairy and processed proteins (like fast food and hot dogs) because over-consumption of saturated fat increases your risk of heart disease and other chronic conditions, according to the American Heart Association.
Step 4
Drink whey protein shakes. Avoid premixed varieties that are high in saturated fats and have other unregulated supplements claiming to assist in weight gain. Make your own smoothies with whey protein powder, fresh fruits, skim milk and peanut butter or oatmeal.
Step 5
Eat more nuts and legumes. Choose high calorie nuts as snacks or add them to oatmeal and salads. Try hummus with whole grain pita bread. Add beans to side dishes like rice and soups.
Tips and Warnings
- Weight gain takes time and diligence.
- Be wary of protein supplement drinks that boast more than 45 g per serving. These often contain excess sugar and poor carbohydrate sources to make them higher in calorie. Supplements are not regulated by the U.S. Food and Drug Administration, so you cannot be sure of their safety. Too much protein in your diet can lead to ketosis, acidic urine and other health problems. Be sure to keep carbohydrates and fat in your diet while increasing your calorie load.
Things You'll Need
- Lean protein
- Nuts
- Olive oil
- Whey protein powder
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