My Weight Gain Diary: How I Became a BBW (Big Fat Weight Gain Stories)

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Smolders L, et al. (2019). Natural choline from egg yolk phospholipids is more efficiently absorbed compared with choline bitartrate; outcomes of a randomized trial in healthy adults. As well as this, many people do not meet the recommended physical activity levels for adults, so excess calories consumed end up being stored as fat in the body. Diet The following includes frequently asked questions on eating for weight gain. How many pounds should I gain in a week? While lean cuts, like pork tenderloin, can be a nutrient-dense and protein-rich part of a balanced eating plan, consider choosing fattier cuts, which provide more calories than leaner meats to help you take in extra calories. A simple way to add extra flavor and calories to a dish is to top it with cacao powder or nibs. Other starches

Eggs are high in protein and healthy fat. They are also rich in choline, a nutrient that is vital for brain health and plays an important role in fetal development. Protein shakes Rice is a convenient, low cost carb source that can be part of a weight gain eating plan. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat ( 5). One 2022 research review found that eating meat, specifically red meat, plays a major role in improving muscle mass when paired with strength training and can prevent muscle loss linked with aging ( 10).You might even try sourdough bread made with whole-grain flour. For an added health benefit, the live good bacteria in sourdough bread may have health benefits, but additional research is needed in humans to confirm such an effect ( 21). Summary

Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein. This brisket recipe is a good example of a fattier red meat dish that you can try starting in the morning for a nutritious dinner in the evening. It provides approximately 300 calories per every 3 oz (85 g) serving. Summary Chocolate peanut butter pudding: Mix 1–2 cups of yogurt with 100% cocoa powder, peanut or any nut butter, and a sweetener such as stevia, honey, or sugar. You can also add a scoop of whey for more protein.Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue ( 8). All of these smoothies provide around 400–600 calories, along with a high amount of protein, and other important vitamins and minerals. Summary Dried fruits contain fructose, which is a sugar in fruit. They are useful as a natural sweetener and a way of increasing the calorie content of meals. A 2022 review of 74 research studies done in otherwise healthy people found that when combined with resistance exercise, protein supplementation at or above 1.6 g of protein per kilogram (or per 2.2 pounds) of body weight per day improved lean body mass and lower body strength ( 15). You can realistically gain 1 to 2 pounds (0.45 to 0.91 kg) of muscle weight per month if you are committed to your weight gain and work out regimen. You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week.

Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There are many types of protein supplements available, including: Protein supplements may be even more important if you’re also lifting weights since your daily protein requirements increase. Just one fillet of deboned wild Atlantic salmon (3 oz or 85 g serving) provides around 155 calories, 7 g of fats, and 22 g of high quality protein that may help you build muscle or gain weight ( 14). Greek yogurt has a nutritional profile that includes a well-balanced mix of protein, carbs, and fat.Eggs are versatile and can be cooked in multiple ways, including boiling, poaching, frying, baking, and scrambling. If you are not active enough, you do not use the energy provided by the food you eat, and the extra energy you consume is stored by the body as fat.