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Weight Gain Diet for Men

Saptakee Sengupta Apr 17, 2019
Just like women, a lot of men are unhappy with their bodies too. Here, we provide a few diet tips for men who wish to gain weight.
Guys who are lean and thin at least have the freedom to eat whatever they wish to. Still they envy guys having a perfect masculine built. So, how do you put on weight in the correct way? By eating junk everyday? No! That's not the right way to put on weight. Eating healthy and gradually increasing your calorie intake is the key.

How to Gain Weight Fast?

If you are thin, then you must try out the 2500 calorie meal plan. This is a good way to start with. The diet plan entails consumption of 2500 calories per day from healthy source of foods. It includes increase in the amount of carbohydrate, proteins, and fats. You have to make a note of the calories you consume daily, to observe the difference.
Consumption of carbohydrates involves complex ones and not the simple types. Simple carbohydrates are unhealthy, as it increases your blood sugar level.
While consuming fats, you have to be careful that the fatty acids are unsaturated and not saturated. Saturated fatty acids lead to deposition of cholesterol in body. Worth to mention, you should know to maintain the quantity of protein consumed. Your body won't be able to generate new cells if you fail to consume adequate amount of protein.
Another thing to remember is to eat smaller meals at frequent intervals. This strategy is useful in enhancing your metabolic rate, making you feel hungry at the right time. Thus, the purpose of weight gain will be achieved.

Diet Plan

The best weight gain diet for men is the one that includes healthy foods for every meal. This includes breakfast, lunch, dinner, and snacks. Faster results can be achieved with the help of health supplements that include protein shakes containing essential nutrients required by the body. Health drinks should be incorporated along with healthy diet.


Your breakfast should be king size. Breakfast plays an important role when you are aiming towards gaining weight. Your diet plan should consist of eggs, whole grains, pastas, muffins, sugary fruits, and starchy vegetables.
Starchy vegetables include potatoes and sweet potatoes while sugary fruits include strawberries, mangoes, bananas, etc.
You may also include cakes and muffins in the breakfast. Drink at least one glass of full cream milk, and plenty of fruit juices for quick weight gain.


Gorge on a big lunch. Increase your protein intake for lunch. Prepare recipes of turkey, chicken, mutton, pork, or beef. Consume fish like salmon, tuna, tilapia, prawns, shrimp, sardines, etc., regularly.
Brown rice with freshly cooked beans is healthy. Garnish dishes with cheese and butter. But, do not consume them in excess. Plan your diet according to the quantity you can consume. Also include simple starters like grilled chicken and spring rolls.


Eat light dinner for easy digestion. Have plenty of salads and soups. Salads should contain raw vegetables. Dice tomatoes and onions, cabbage, cucumber, carrots. Garnish with chipotle chicken or shredded cheese.
Include vegetable dishes for dinner, and protein-rich foods. You can also have chicken or fish for dinner. Pork, beef, and mutton is not healthy for the digestive system, if consumed at dinner time.


When you eat small meals, you will feel hungry at intervals. For snacks, consume foods rich in unsaturated fatty acids. Almonds, walnuts, cashews, peanuts are good options for snacks.
Drink beverages in the afternoon and soups or stews at least 2 hours after breakfast. Corns roasted with butter and cheese also aid in gaining weight. Weight gain foods should be consumed proportionately to suffice the need of your body.
Apart from food, you should be regular with the body building exercises meant exclusively to build body mass. Wish you good luck.
Disclaimer: This is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.