The Best Foods To Gain Weight Fast!

You need to eat the right foods to gain weight quickly. This is a hard and true fact! Many people neglect their muscle building diets while they toil away experimenting with the latest and greatest bodybuilding training routines only to discover that they have little muscle gain to show for it.

The reality of gaining weight or muscle mass, is that success lies in the numbers. The difference between someone who gains weight and muscle mass quickly and someone who doesn't is usually just hidden in the details. In this case, the difference in the amount of calories you consume v.s. the amount of calories you expend on a daily basis.

In order to gain weight, you need to consume (eat) more calories than you expend (burn) most of the time. This results in a surplus of energy or calories.

Your body has no choice but to do something with the excess energy. In order to deal with the energy surplus, your body will either store the excess energy as fat or use it to build more lean muscle mass.

Eating the right foods to gain weight can help you immensely! 

If you grasp a basic understanding of the nutrients required to fuel muscle growth, it will become obvious how you need to eat if you want to gain weight and muscle mass at the same time.

A word of warning...

While it is certainly possible to gain weight and muscle mass at the same time without also gaining an appreciable amount of body fat, it is not possible to gain weight without also gaining a bit of fat. Anytime you increase your caloric intake, you run the risk of putting on some unwanted fat.

This is why bodybuilders plan their nutrition and training schedules in "bulking" and "cutting" cycles. They know their going to gain a bit of fat when they up their calorie intake, that's just how it works! But they have learned to offset the fat gain by moving into a training and nutrition cycle that allows them to shed all of the new fat, but retain most of the new muscle mass.

The thing to keep in mind here is not to go crazy with the excess calories. Make adjustments gradually over a 1 - 2 week period, and analyze the results. If you're not gaining weight, increase your calories somewhere in the 250 - 500 calorie a day range. If you're gaining weight, but also too much fat, simply decrease your calories by 250 -500.

Alright, no need to beat a dead horse here, I just wanted to be honest with you and let you know that anytime you increase your calorie intake to gain weight, you will also gain a bit of fat. So it's a good idea to plan your more aggressive weight gain / muscle gain cycles for the winter months, so that you have a bit of time to shed the excess fat before you hit the beach!

If you're looking to gain weight as fast as possible, you need to be eating a healthy does of the right foods at the right times. Below is a short list of some of my favorite foods to gain weight.

The Best Foods To Gain Weight Fast...

In order to gain muscle mass, it's important to eat enough muscle building protein.

Here are my personal favorites when it comes to high quality lean protein:

• Boneless Skinless Chicken Breast
• Salmon
• Tuna
• Ground Turkey Breast
• Pork Tenderloin
• Lean Cuts of Beef (eye round, sirloin tip side steak, top round are great choices here)
• High Quality Whey Protein Supplements / Powders

Here are my favorite carbohydrate choices for weight and muscle gain:

• Oatmeal (flavored or plain)
• Whole Wheat - Whole Grain Bread
• Whole Wheat Pasta
• Potato
• Yams
• Fruit
• Ego Blueberry Waffles (Not the best, but I love them!)

If you want to gain weight, you need to increase the amount of calories that you're currently eating. This is usually easier said than done! If you're having a hard time eating more food, a great way to add extra calories to your diet without causing you to feel bloated all of the time is by adding in some heart healthy fats.

You'll probably notice that many of the sources of heart healthy omega-3 fatty acids also contain a decent amount of high quality muscle building protein! 

Here are my favorite sources of
heart healthy calorie dense fats:

Omega-3 Fatty Acids-

• Salmon
• Trout
• Tuna
• Mackerel
• Cod
• Crab
• Shrimp

Omega-6 Fatty Acids-

• Flax Seed
• Canola Oil
• Soybean Oil

"While both omega-6 and omega-3 fatty acids help to decrease total cholesterol levels, it's a popular thought that Americans tend to consume an abundance of heart healthy omega-6 fats, and not enough omega-3's."

While at first glance this doesn't seem like such a big deal, the truth is that while heart healthy, omega-6 fatty acids tend to...

• Increase blood pressure
  
• Cause Inflammation
  
• Increase Blood Clotting

Omega-3 Fatty acids on the other hand seem to have to opposite effect. Omega-3's tend to...

• Reduce blood Pressure
  
• Dilate Blood Vessels
  
• Reduce Inflammation

Though it's hard to go wrong consuming more of either type of heart healthy fat, I tend to heed the popular advice and consume more omega-3 fatty acids than omega-6's.

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If you need a refresher on the difference between heart healthy omega 3 fatty acids and omega 6's check out this excellent report from the Stanford University Medical Center!

Whether you completely restructure you bodybuilding diet in order to include a bunch of these foods to gain weight fast, or you casually add a few of them into your diet, the bottom line is that in order to gain weight, you must eat more calories than you burn throughout the day.

While it is true that the bulk of the food I eat to gain weight and muscle mass are on these lists, it's important to understand that how and when you eat them plays a huge role in whether you gain weight or muscle mass on a consistent basis.

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