Weight Gain Secrets For Women Revealed.

Studies show that women—compared to men—are more prone to weight gain. This is not because females eat more than males. But it is believed that female weight gain has certain link to their hormones, which are prone to certain imbalance. Experts believe that this imbalance in hormones can be caused by aging or menopausal, taking in certain medications, or her over all lifestyle.

Weight gain for females involves eating right and doing exercises.

Female weight gain has been considered as a sort of epidemic not only in the United States but also in other first world countries.

This is because studies show that more and more hormonal imbalance in females are noted in countries where women tend to be more busy because they don’t have time to take care of themselves by proper eating and regular exercise.

Aside from improper diet and lack of regular physical activities, women who have unhealthy lifestyle such as active night life are more prone to female weight gain because they tend to drink more alcohol and eat less nutritious foods in the process.

However, female weight gain does not always indicate obesity.

There are cases when women need to gain some weight to recover from a certain eating disorders such as anorexia or bulimia. There are also those who need to gain more weight to be able to gain confidence by having a fit and sexy body.

For females who are looking forward to gaining some more weight, they should focus more on eating the right kind of food.

This is very important because the type of food intake will determine the amount of nutrition and calories that are stored in their muscles. For healthy female weight gain, the focus of food selection should rely on healthy foods that consist of vegetables, fruits, lean meats, beans, seafood, and poultry products.

Aside from balance and healthy food selection, healthy female weight gain should also involve sufficient supplementation like vitamins as well as a set of regular exercise such as everyday work out.

Women who are looking forward to gaining weight for aesthetic or health purposes should bear in mind that this task would require many—but sufficient—calorie intake.

The amount of calories that should be present in the body should be somehow regulated to ensure that it would not go beyond the standard weight target.

For those who are planning to lose weight due to excess female weight gain, they should start to trim down on foods that have too much fat and calorie content. They should also stick to light meals to ensure that they are not losing all the nutrients in their body.

Aside from regulating their food intake, women who are afraid of the consequences of too much weight gain should also engage in physical activities that can help them build firm muscles and fit body.

Whatever your reason for weight gain as a woman, it is very important to take note of your overall heath condition. For those who are planning to gain some weight through regular workout and other rigorous physical activities such as bodybuilding, it is very important to be physically active first. This is to prepare your body for the set of exercises that would be required during the workout.

Being physically active is also a good indicator that you are physically fit. Other way of knowing if you are physically fit is by consulting your physician. The doctor will conduct a series of test that will determine if you are ready to gain weight or if you need to lose some. By doing this, you can avoid certain complication brought by female weight gain.

How to gain weight for women.

Some women are underweight. If they want to reach their ideal weight, they will have to work hard in the coming days and months as this will not become a reality overnight.

For that, there are two main things that the woman has to do.

  • Women have to eat right.
  • They have to exercise.

Eating right.

When we say eat right, we don’t mean sitting on a sofa and eating fast food the whole day. Healthy weight gain in women means that we have to practice good nutrition. This is achieved by getting the right amounts of fat, carbohydrates and proteins.

A good source of healthy fat comes from what is known as omega 3 fatty acids. Omega 3 fatty acids comes as a good source of healthy fat. They are very special, because the body can’t make it. You will get this from fish feeding and other aquatic life including algae and krill. It may also be eaten by eating other plants, such as purslane and walnuts.

You can get protein from lean meat, poultry products, legumes and seeds. This is also important because it builds and repair tissues that are torn down from a workout. They also produce enzymes, hormones and other body chemicals

Carbohydrates would also provide sufficient nutrition. It is the power that gives us the ability to conduct our daily activities. So, if you want to remain healthy, you need to get everything that can be found in fruits, vegetables , and whole grains.

You can also get these three from food supplements which are available as tablets or beverages. This can be purchased over the counter because you don’t need a medical prescription.


Eating is one of the things women need to do in order to gain weight. The other is to do some exercise. Even if working out increases your metabolism, it may also make you want to eat more later. It can also affect the structure of your body, because you will soon grow muscles.

Women will gain weight by doing aerobics, swimming, jogging, biking and walking exercises. Some can lift weight but not too much to make you look like a kid. You should work for around an hour or two a day, three or four days a week, so don’t forget to carry water or some energy drink to replenish what you sweat.

If you’ve never done exercise before, begin with something simple before the tempo increases. Since they have authority on this matter, a physical trainer can help out. But before you do it, don’t forget to have your doctor check if this is safe to do.

How to go about it.

Making healthy meals is an outstanding example of how to gain weight fast for women who want to improve general physical activity, daily body function and, depending on individual perception, overall health and appearance.

Despite the fact that allowing some treats once in a while may help you with weight gain, the focus should mostly be placed on consuming foods that are calorie dense and are also nutrient-dense.

Depending on personal eating habits, you can get essential proteins and amino acids from a variety of sources including legumes,red meat, poultry, eggs and soy products. Protein helps in improving muscle recovery and provides the essential micronutrients the body needs to function appropriately.

When it comes to selecting carbohydrates, whole wheat sources provide longer lasting energy for the day. This is because whole wheat contains complex carbohydrates, which take longer to digest compared to simple carbohydrates found in candy and sugar.

Besides, adding vegetables to the diet may not be something many people both men and women associate with gaining weight, but research shows that starchy vegetables like corn, potatoes, cassava, arrowroots, squash and yams provide important nutrients and also lead to weight gain.

Selecting fruits.

When selecting fruit, you should opt for fruits that aren’t as water dense. Choose fruits like pineapples,avocado and bananas as well as dried fruits like dried blueberries, cherries, and raisins. These fruits are all higher in calories.

In spite of the fact that allowing some treats once in a while may help with weight gain, the focus should be placed on consuming foods higher in calories that are also dense in nutrients.

Lift Weights.

Women too can Lift weight to gain weight

Lifting weights is definitely not just for men. Hitting the gym and exercising are great ways to support healthy weight gain. But how does weight lifting lead to gaining weight? Many people who exercise often notice an increase in the number on the scale, and this is because lifting weights and other forms of resistance exercise help build muscle mass. However, always keep in mind that muscle is much denser than fat and, while it weighs more, it takes up less space on your body than fat. Don’t be scared to lift heavy and lift often, this will help you gain muscle weight instead of fat. Don’t be afraid to lift heavy!

Consider some isolation exercises such as bicep curls as well as joint exercises such as squat and bench press. Resistance exercise is a great way to help women gain weight quickly in an easy and healthy way, along with the many other benefits that lifting weights has to bring.

Drink Your Calories

Smoothies and Shakes help you meet your calorie surplus.

Some women may find it hard to eat as much as necessary during the day. Drinking calories is an easy and tasty way women can get extra calories. Milk is one way to get more protein, calories, and vitamins, depending on your sensitivity to milk. The matchless cup of whole milk is about one hundred and forty-eight calories, with one hundred and twenty-four calories of 2 percent milk not far behind.Drinking fruit juices, smoothies and shakes is another delicious way to pack in calories and vitamins.


Boosting your weight gain with protein powders and weight gainer products is yet another way women can add weight quicker. These types of supplements provide extra calories, carbohydrates, protein, and nutrients to improve weight gain and help fill in nutritional gaps in the diet. There are a number of weight gain protein powders you can consider I.e Vintage Brawn Protein, Body fortress Advanced Whey Protein or even Quest Nutrition Cinnamon Crunch Protein Powder. They all come in different flavors the choice is yours to make.

Eat More Frequently

Adding variety to your diet will help you gain. Getting enough calories throughout the day may be difficult if you save them all for just two or three meals. Many women who want to add some extra pounds find that eating many smaller meals throughout the day helps them reach their calorie surplus.

Meal Planning

Meal planning for weight gain preparing your meals in advance and having them stored away in containers makes it a lot easier when you’re on the go. If you are unable to squeeze in more meals throughout the day, you can at least make sure that you are snacking on higher calorie, nutrient-rich foods periodically. Some good ideas for snacks with more calories and a decent amount of macronutrients per serving include nuts like almonds, Brazil nuts, and pecans.


Gaining weight in females can Mean Better Health for women. What constitutes healthy weight gain will, of course, differ from individual to individual. Let your wish to feel great and healthy dominate the number on the scale. Depending on your personal health and fitness goals, weight gain can be more sustainable for you. Lean muscle mass is a good sign of gaining weight.

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Dairy Products for Weight Gain. Is it possible?

Globally, the corona pandemic has put the dairy sector into increased difficulties. Countries like Belgium, Denmark, Germany among others realized a decrease in prices of milk in the past few months.

This means that despite this challenges milk has still been available in our local supermarkets thus your weight gain journey can’t be affected.

Even so, many people are either overweight or obese but also there are many more who are underweight. This becomes a concern since being underweight can actually be just as bad for your health as being obese.

Whether you are medically underweight or just trying to gain muscle weight, the principles of weight gain are similar.

Therefore, if you want to gain weight, it’s very important to do it right.

This is where dairy products come in.

This article highlights the benefits of dairy products, milk products and their alternatives and other common misunderstandings.

Drinking milk after exercise may help build lean muscle.

What are Dairy products?

Milk products are a type of food that is made from or that contain mammalian milk. They’re primarily produced from mammals including cattle, goats, sheep, camels, and humans. Dairy products include food items such as yoghurt, butter and cheese.

Milk naturally contains high amounts of calcium and often fortified with vitamin D— two essential nutrients for bone development and health. It also contains vitamin A, which encourages excellent eye health and strengthens the immune system.

Some research show that drinking milk after exercise may help build lean muscle and improve body composition.

Nutritional value of milk products.

The foods that we consume is of utmost importance to our general health. This foods contain proteins, carbohydrates, vitamins, fats and minerals. And in order to gain weight in a healthy way our meals have to contain all this.

Cows milk which is the most preferred source of dairy for most people offers 67 calories and has 3.2 grams of protein content per 100 millilitres. Milk proteins include casein (approximately 80 per cent) and whey (approximately 20 per cent). Whey has a nutritionally higher value than casein.

The moment fat and casein has been removed from milk, it mainly consists of whey, which has the soluble milk salts, milk sugar and the rest of the milk proteins. Whey proteins consist of a number of specialized proteins, with beta lactoglobulin (50 percent of whey) and lactoglobulin being the most significant.

Milk for Weight gain.

Milk offers a mixture of fat , protein and carbohydrates. It is also an excellent source of vitamins and minerals, with calcium included. Milk’s protein content makes this a good choice for people trying to build muscle.

Children, adolescents , and adults should indeed be encouraged to drink milk products. This is because children and adolescents are building their peak bone mass and developing lifelong habits at this stage of their lives.

Since dairy products specifically milk is a good source of calories, calcium, proteins and other nutrients, it offers a balanced approach to weight gain.

In particular, it can be beneficial for athletes and bodybuilders who may need or want to gain muscle, as well as for those who are underweight and want to add mass.

Along with protein and other beneficial nutrients, drinking milk— especially higher-fat varieties — can provide extra calories.

Other dairy products that you can include in your diets to gain weight include:

  • Butter
  • Cheese
  • Yogurt
  • Cultured dairy
  • Cream

Why opt for milk.

Milk contains around 8g of protein per cup(240ml). The milk protein is 80% casein and 20% whey. That protein helps muscle recovery and muscle building.

Milk is also a liquid, so liquid calories absorb quicker than solid meals. So it becomes easier to get more calories in so you hiot a caloric surplus so gain weight.

Milk is 87% water and contains around 90 mg calcium and 107 mg sodium per cup (240ml)

Therefore, Milk recharges liquid and electrolytes lost by sweating during your workouts. This also improves muscle recovery and prevents headaches caused by dehydration.

Meaning, you don’t have to purchase expensive sports drinks like gatorade when milk is readily available. Milk has natural electrolytes, that saves you money.

Milk has everything a bodybuilder wants to get stronger. A cow has always been the best friend of the weight lifter. It supplies us with protein for muscle building (steaks and milk) and leather for heavy lifting (weight lifting belts, shoes).

Benefits of drinking milk.

Drinking milk helps you build muscle and build strong bones.

Globally, cow milk is the most consumed dairy product unlike goat and camel milk. Even so, milk consumption is debatable in terms of nutrition.

The health benefits below can give you an idea why you should drink milk.

1. Milk is Nutrient dense.

Milk has the following nutrients:

  • 146 cal
  • Protein: 8 grams
  • Fat: 8 grams
  • Calcium: 28% of the RDA
  • Potassium: 10% of the RDA
  • Phosphorus: 22% of the RDA
  • Selenium: 13% of the RDA
  • Vitamin D: 24% of the RDA
  • Riboflavin (B2): 26% of the RDA
  • Vitamin B12: 18% of the RDA

People with a diet that is rich in milk and its products can reduce the risk of low bone mass throughout their entire life cycle. Dairy -group foods contain essential nutrients including calcium , potassium, vitamin D and protein.

2. Building strong bones.

Dairy products are particularly important for bone health during childhood and adolescence, when building bone mass. That can reduce the risk of osteoporosis of the bone- thinning disorder.

Its worth remembering that Calcium is an important nutrient for healthy bones and teeth, nerve signals and muscle movement. Health officials are recommending that you get enough calcium to help prevent bone fractures and osteoporosis.

Other sources of calcium are calcium -fortified foods and drinks such as soy beverages or orange juice but may not provide other necessary nutrients.

Diets which include milk products tend to have a higher nutritional quality overall.

3. Building muscles.

Dairy products are protein rich. For better health protein should be present in our daily diet. This is because Proteins are building block for our muscles, bones, cartilage, skin, hair, and blood

When trying to build muscle, the more protein you eat, the better. While you’re working to build muscle with exercise, protein should make up for approximately 10 -35 % of total calories for adults.

Ideally, according to recommended daily allowances (RDA) set by the Food and Nutrition Board, you will eat 0.36 grams of protein for every pound of body weight. So if you weigh 170 pounds every day you need about 61 grams of protein.

Protein should also be about 15 per cent of your daily total caloric intake, also according to the RDA. For example, in a 1,800-calorie diet per day, approximately 270 of those calories should be from protein.

4. Heart health.

Potassium is a key mineral in health. A healthy diet usually provides enough potassium, but sometimes issues occur because too much sodium in the diet or other medications can increase the need for it.

Previous studies have shown that increased intake of potassium can reduce the risk of cardiovascular diseases, such as high blood pressure , heart disease and stroke. The mechanism isn’t known though.

Foods rich in potassium are critical for controlling high blood pressure (HBP or hypertension), since potassium decreases sodium effects. The more you eat potassium, the more sodium you lose in the urine. Potassium also helps relieve strain in the walls of your blood vessel, which helps reduce blood pressure even more.

It’s advised to increase potassium via diet in adults with blood pressure above 120/80 who are otherwise stable. Other potassium rich foods include: Mushroom, peas, Avocado, oranges and orange juices, greens, potatoes and many others.

5. Other milk benefits.

  • Dairy products contain Vitamin D which promotes calcium absorption which is necessary for healthy bones and teeth. Vitamin D has been added to milk since 1930, therefore drinking Vitamin D fortified milk helps prevent and treat osteomalacia, or soft bones, which accompanies rickets and can affect older adults as studies indicate.
  • Milk also contains Vitamin B12 which is required in the body for enzymes in energy production from fats and proteins. Vitamin B12 a soluble vitamin present in foods of animal origin is essential for growth and cell division and neurological functions. Its deficiency leads to stunted growth, anaemia among others.
  • Phosphorus is also present in milk is an essential component of cell membranes in the form of phospholipids. Phosphorus is involved in maintaining body pH, in nucleotide synthesis and in storage and transfer of energy. Milk is a recommended source of phosphorus, and a 250ml serving of milk contains over 30% of the DRI for phosphorus.
  • Milk is a great source of selenium, and a 250ml serving of 2% milk contains approximately 13% of the RDA for selenium. Selenium is important in oxidative stress response, electron transport, and regulation of thyroid hormone.

Why a gallon of milk for Weight gain.

A single gallon of whole milk has around 2400kcal from 120g protein, 200g carbs and 120g fat.

Most people require approximately 2500 to 2800 calories daily to maintain their body weight but if you are underweight you will need to add a few extra calories. But you can get those extra calories from other foods.

This means you can get almost all your maintenance calories from drinking a gallon of whole milk daily.

All you have to do Eat three to five smaller meals a day (500 calories each) plus a gallon of whole milk, and you have almost 4000 calories. This will naturally help you add up some pounds.

A caloric surplus is all you need which a gallon of whole milk offers basically because for muscle building you need 0.8g of protein per pound of body weight. In this case whole Milk covers your base protein requirements for the day.

People with lactose intolerance! What next?

Lactose intolerance is a digestive disorder caused by the inability to absorb lactose, the main carbohydrate in dairy product.

Studies show that a good number of people are intolerant to lactose (naturally occurring sugar in milk). Lactose intolerance symptoms after consuming dairy products include:

  • Gas
  • Bloating
  • Stomach discomfort
  • Diarrhea

People with lactose intolerance do not make enough of the lactase enzyme, which is required for lactose digestion.

Other people may also be allergic to the milk proteins— such as casein and whey— that can in some cases cause skin reactions, stomach pain, and even anaphylactic shock.

In a situation of lactose intolerance or an allergy to milk protein, milk will not be a suitable option to help in weight gain.

Still, you also have other options to gain weight safely— especially lean sources of protein that are calorie and nutrient dense.

Some healthier choices include avocados, fatty fish,eggs, plant based protein powder and nuts and nut butter.

Milk alternatives.

Cow milk has been a staple in most households worldwide. Unfortunately its not everyone’s cup of tea especially if you suffer from lactose intolerant.

The good news is there are several nondairy choices available to substitute cow’s milk if you want or need to. Read on for some other interesting ideas.

  • Soy Milk – Soy milk is a plant based non dairy drink made from soya beans. At 80 cal Soy milk is rich in protein with all nine essential amino acids, and is balanced in fats and carbs. If you find yourself not accommodating the taste of cow milk you might turn to soy milk in your smoothie, coffee or in your cereal.
  • Coconut Milk – Coconut milk comes from ripe brown coconut flesh. It’s found in many of the world’s traditional cuisines. The milk has a soft , smooth appearance and a thick consistency. Coconut milk has a high calory content and saturated fat. It also contains many other nutrients. The milk is unlikely to have adverse effects, unless you are allergic to coconuts.
  • Almond Milk – Almond milk in the United States is the most popular plant based milk. It is rich in some good nutrients but it is watered down and lacking much of the fiber compared to whole almonds. Although almond milk isn’t nearly as nutritious as cow’s milk, enriched products come close. They often contain added vitamin D, calcium and protein, making them more nutritionally similar to regular milk.
  • Oat Milk – Oat milk a traditional, vegan-friendly, dairy-free milk substitute has a mild , sweet flavour. It is high in protein and fiber but also high in carbohydrates and calories. Oat milk contains beta-glucan, which can help lower blood sugar and cholesterol levels.
  • Cashew Milk – Cashew milk has nutrients, including unsaturated fats , protein, vitamins , and minerals. Homemade varieties are usually more nutritious, although vitamin D and calcium may be used to fortify store-bought types. Most of the fat in this highly nutritious drink comes from unsaturated fatty acids which boost heart health and provide other benefits.
  • Rice Milk – Rice milk is another plant based vegetarian friendly milk alternative. Its prepared using white or brown rice. In comparison with cow milk, rice milk contains more carbohydrates with less calcium or proteins. Commercial brands are fortified with Vitamin B12 and calcium.
  • Macadamia Milk- Macadamia milk is a plant based milk alternative made of macadamia nuts. They are high in healthy fats and can benefit those who try weight loss. A macadamia nuts serving also contains dietary fiber , protein, manganese, thiamine, and a good amount of copper. With the vast health benefits of macadamia they are also high in calories.

Adding milk to your diet.

  • For breakfast you can add milk to your oatmeal.
  • Mid morning snack you can take a glass of yogurt.
  • Lunch- You can have a glass of milk with the meals.
  • Others- When baking mix your ingredients with milk instead of water. Add milk or yogurt to your smoothies and shakes. You can also add cream to your stews and veggies.

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The information contained in the post is for general purpose only and should NOT be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

How to count calories for weight gain.

Calorie counting is a useful tool for weight gain and muscle building but it’s not everyone’s best choice. There is some debate over whether calorie counting is a good way of getting healthier or adding weight. Some experts argue that calorie counting can lead to food restriction beyond what’s safe, and promote disordered eating. Other experts claim that calorie counting is an efficient and effective approach to weight gain.

While one thing is for sure, there is no “true” solution to weight gain or health. Just as some people excel on HIIT training while others find fitness by running— and others do not like organized exercise at all— some people will be successful with calorie counting and others won’t.

This calorie counting guide covers how it can help with health goals, when it is working and when it is not, and how to get started.

So what are calories?

A calorie is a measure of energy. In science, it’s defined as the amount of energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius.

For vital body functions such as breathing and thinking, as well as everyday tasks such as walking, talking and drinking, you use the  calories that you eat and drink.

Any excess calories that you eat will be stored as fat, and eating more consistently than you burn over time will lead to weight gain.

Why calories matter.

It is common for many to say that calories don’t matter and counting this calories is a waste of time all together. But when it comes to weight gaining, calories do matter.

This is a fact which has been repeatedly proven in scientific experiments called overfeeding studies.

Most overfeeding studies have found that people are gaining weight because they eat more calories than they burn. 1, 2, 3.

This basically means that counting calories can be very effective in your weight gain journey.

How much calories should you consume?

This a common question many people ask. How many calories should I eat to gain weight?

For example, a 30 year old athletic male will need more calories than a 60 year old who is inactive and doesn’t do any exercise.

To maintain normal weight, the average woman needs to eat about 2,000 calories per day, and 1,500 calories per day to lose one pound of weight per week. The average man, meanwhile, requires 2,500 calories to sustain, and 2,000 to lose one pound a week. This means that for them to add weight they should add 500- 1000 calories per day so as to be in caloric surplus.

That, however, depends on many factors. These include age, levels of activity, metabolic health,height, current weight, and a variety of others.

Counting calories for weight gain.

Weight management is nothing more than a game of calories in and out. As explained earlier, a calorie is a measuring unit which describes how much energy there is in a given food or drink. The same measuring unit is used to describe how much energy you exert (calories burned) in a day.

To gain weight you have to consume more calories than you are burning. If you’re interested in changing your weight one way or the other, you’ll need to create a calorie surplus— and you need to keep track of the calories you eat and burn to make sure you stay in your desired surplus. By counting the calories you eat and burn, you can create the calorie balance you desire.

Say you want to gain 10 pounds (one pound per week) over 10 weeks. One pound of body fat is approximately equal to 3,500 calories, though depending on the density of body fat and how your body composition changes over time there is potential for variation between individuals.

Based on the estimate of 3,500 calories, to gain that one pound you need to create a calorie surplus of 3,500 calories every week. There are a few ways you can do this:

  • Increase your calorie intake by 1000 calories per day
  • Increase or intensify exercise to burn 500 calories per day
  • A mix of the two, e.g. increase your calorie intake by 500 calories per day and burn an extra 250 calories per day through exercise.
When doing your shopping, consider the calories of foods.

The fact of the matter is that all weight- gain and weight- loss programs are all about change in your calorie balance through dietary habits and exercise though other tactics, such as intermittent fasting or food group exclusions, might disguise that. Most people just like to eat and enjoy food without having to worry about the caloric value. Some people don’t have the time or energy to count calories (probably most of us) while others have health goals that don’t include calorie counting.

Calorie counting works when: 

  • Your main focus is strictly gaining weight. 
  • You want a simple, no-frills way to keep tabs on your diet.
  • You need to keep track of your body composition for medical reasons (tracking macros is a better approach to body recomposition).
  • You want or need to keep track of micronutrients, such as particular vitamins or minerals.
  • You have a history of disordered eating and feel the urgency.

Your diet quality is very important.

When it comes to the human body and food, a calorie is not exactly a calorie. What do I mean? 100 calories of vegetable salad will differently affect your health than 100 calories of potato chips.

In essence, your overall diet and the kinds of foods you eat will affect your health. It is important to consume high quality plant and animal based foods.

How to start counting calories the correct way.

The first thing to do is to decide how many calories you need every day. If you are eating too few or too many, counting them will not do you any good. The absolute best way to understand your daily calorie allowance is to work with a registered dietitian, physician or certified nutritionist who is able to take into account your weight, height, health history and goals for an ideal daily calorie number.

However, if seeing a pro is not on the table, you use an online calorie calculator, such as this one from Mayo Clinic, to find out. Most calorie calculators use the same formula, the Mifflin-St Jeor equation, which represents gender, height, weight, age and level of activity. As the disclaimer on calorie calculator at Mayo Clinic says, certain variables may influence the daily calorie requirements. Pregnancy, disease and education also contribute.

There are other online calorie calculators that you can choose from:

You can start counting your calories, once you have your number. Consume more calories than your maintenance number to create a surplus, and eat less to create a deficit. You can keep track in a pen-and-paper journal, or use an app to count calories.

Tracking fresh foods.

Consider fruits or veggies in your diets instead of candy.

Monitoring fresh foods is a little more complicated than monitoring packaged foods, as usually there is no mark. But the calorie data can be found online easily. To find full nutrition info, you can check virtually any food in the FDA Food Central database. Many food tracking apps also have massive food repositories so don’t let the lack of a nutrition label dissuade you from eating fresh foods.

Tracking restaurant meals.

It can be difficult to log the calories into restaurant meals if the restaurant is not a chain. In 2018, the FDA mandated that all restaurants with more than 20 locations should disclose calorie information for all menu items, so eating at a regional or national chain restaurant is simple enough. Local restaurants aren’t required to disclose calorie counts, but there’s a good chance they’ll find out if you ask your server.

Tracking beverages.

Smoothies come in different calories,count them.

Don’t forget to count the calories in the drinks you drink all day. Except if you drink just plain water and zero-calorie drinks (including black coffee and tea without sweeteners or milk), your beverages contribute to your daily calorie intake. Check your coffee, sports drinks, alcohol, soda and juices to count the calories from the creamer.

Calories can’t tell you how healthy your diet is.

While calories are useful for deliberate weight gain, they do not tell you micro nutrients in the way. Perhaps the consistency of your diet is just as critical as the number of calories you eat every day.

Where your calories come from makes a big difference in your health. A calorie is more than just a weighing device when it comes to determining how food impacts your overall health.

For example, a 100-calorie peanuts serving affects your body much differently than a Twinkie’s worth of 100 calories. Peanuts include food, protein, healthy fats, vitamins, and minerals, while a Twinkie mainly contains sugar and saturated fats. A handful of peanuts will give you sustained energy; a Twinkie would undoubtedly spike and crash your blood sugar— and those are only the short-term effects.

Peanuts provide health benefits over the long term, such as regulation of blood sugar and lower cholesterol levels. Many of the ingredients in Twinkies— sugar, high fructose corn syrup and, to name a few, hydrogenated oils— were associated with an increased risk of chronic diseases.

You can eat far more fruits and vegetables for the same amount of calories in a candy bar. But the great thing is that filling your diet with fruit, vegetables, whole grains, lean protein and healthy fats should naturally curb your calorie intake. You will get full on fewer calories as nutritious foods appear to be less calorie-dense than foods that are sugar, fat or refined.

A healthy diet is vital because it requires proper nutrition for your organs and tissues to function effectively. Your body is more prone to illness, infection, fatigue and poor performance without good nutrition. Kids with poor diets run the risk of problems with growth and development and low academic results, and bad eating habits will continue for the rest of their lives.

If you’re interested in pursuing good health, wanting to fend off chronic diseases, maintaining healthy fitness and age, your best bet is to pay close attention to both your calorie intake and the quality of the food you eat.


Don’t eat foods with saturated fats. Calories contain fats but it doesn’t mean that you should consume all the foods that have calorie content even if they have saturated fats. Studies show that saturated fats can make a person more prone to increased cholesterol condition and other illnesses and conditions relate to saturated fats.

REMINDER: Always choose foods that don’t only have high calorie content but nutritious and healthy as well. Always opt for fruits, vegetables, meats, and other poultry products. Avoid consuming alot of dairy and other whole-milk products, skin or chicken, sausage and bacon, butter, sour cream, and meats with high-fat as well as majority of the snack foods available in major supermarkets and groceries nationwide. But you can consider preparing this foods at home and make them more nutritious.


The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Meal Planning For Weight Gain- A Detailed Guide

How to gain weight.

People who are actively interested in bodybuilding and those who want to preserve their good health would like to gain weight rapidly in order to meet their target as soon as possible. Although there seems to be nothing wrong with trying to gain weight quickly, many people don’t know there may be dangers particularly if they’re not being guided correctly.

If you’re one of those people looking forward to gaining weight quickly, it’s very important to take note of your real weight gain right before you start adding a little more weight. It’s really important to know this fact because it will help you get started on the right track. You can now decide, once you know your actual weight, which weight gain plan will give you the results you want.

Besides knowing your actual weight, taking care of your height and type of body is also really important to know how much weight gain is ideal for you.

Introduction to meal planning.

Meal planning may sound like a daunting process or an intimidating challenge, but that’s generally because we think about meal planning from the end point — when all the ingredients have been selected, when all the grocery have been bought, and a week of dinners have been successfully made. With one resounding question, place all the details in front of a newbie and their eyes grow wide: But how do I go about it?

Meal planning can be a helpful tool if you’re trying to gain weight.

When done correctly, it will help you build the calorie surplus needed to add weight, while supplying your body with the nutritious foods it requires to work and stay healthy.

Planning your meals ahead can also simplify the meal prep process and save you time.

This article explores the most important aspects of meal planning for weight gain, including a few easy recipes and extra tips to help you reach your goals.

When it comes to weight  gain meal plans, the magnitude of options can be overwhelming. Here are a few things to keep in mind when you search for the most suitable plan.

Creating a calorie surplus in a nutrient-dense way

All weight gain meal plans have one thing in common — they get you to eat more calories than you burn.

However, though a  calorie surplus will help you gain weight regardless of how it’s created, what you eat is just as important as how much you eat. That’s because the food choices you make are instrumental in helping you meet your nutrient needs.

A good gain weight meal plan should follow some general criteria:

  • Include plenty of protein and fiber. The right amount of protein will support muscle growth  and also
  • Fill up on carbs-Including foods rich in fibrous carbohydrates and healthful fats in every meal will help to increase the number of both calories and nutrients in the diet.
  • Drink high-calorie smoothies or shakes. Fill up on healthy smoothies instead of soda since smoothies provide nutrient-dense calories without making a person feel overly full.
  • Exercise- Exercise especially training on strength, can help you gain weight by building up on muscles. Exercise may also stimulate your appetite.

Understanding what Being Underweight means.

Being underweight is when you have a BMI (Body mass index) of under 18.5. on the BMI scale. You can check your BMI on this BMI Calculator

With that it is easier for you to calculate the amount of calories you need to add more pounds. You can determine your calorie needs using this Calorie calculator.

TIP. You need to eat more calories than your body burns to gain weight. Aim for 700–1000 calories per day above your maintenance level if you want to gain weight fast.

Building nutrient-dense meals

To incorporate these tips into your weight gain meal plan, start by filling one-third to one-half of your plate with healthy starch i.e Potatoes, rice. These are high in calories and provide energy.


Then, fill one-quarter to one-third of your plate with protein-rich foods, such as meat, fish, tofu, or legumes, and the remainder with whole grains, fruit, or starchy vegetables. These add protein, vitamins, minerals, and more fiber.

You can boost the flavor of your meal with a dash of healthy fats from foods like avocados, olives, nuts, and seeds.

Create a habit of having 3-5 meals which include snacks. Protein- and fiber-rich snacks seem the most effective for weight gain.

Good examples include whole bread  with peanut butter, bananas, roasted groundnuts, or Greek yogurt with fruit and nuts.

TIP: A successful weight gain meal plan should create a calorie surplus while meeting your nutrient needs.

An important aspect of a successful meal plan for weight gain is its ability to help you restore the weight you have lost.

How to meal plan- Tips to long-term viability of a meal plan.

Here are some tips to help increase your meal plan’s long-term sustainability.

Pick a meal planning method that fits your routine

There are different ways to prepare your meals, so be sure to pick the method that best suits your routine.

On the weekend, you can plan to batch cook all of your meals so you can quickly grab individual portions all week long. Instead, you may prefer cooking on a daily basis, in which case choosing to prepare all of your ingredients in advance can work best for you.

If you don’t like following recipes or prefer a little more flexibility, you may opt for a method that requires you to fill your refrigerator and pantry with specific portions of foods each week while allowing you to improvise when putting them together for meals.

Batch-shopping for groceries is another great strategy that helps save time while keeping your refrigerator and pantry filled with nutrient-dense foods.

Consider trying an app

Apps can be a helpful tool in your meal planning arsenal.

Some apps offer meal plan templates that you can alter based on your food preferences or allergies. They can also be a handy way to keep track of your favorite recipes and save all of your data in one place.

What’s more, many apps provide customized grocery lists based on your selected recipes or what’s left over in your fridge, helping you save time and reduce food waste.

Pick enough recipes

Picking an adequate number of recipes ensures that you have enough variety without requiring you to spend all of your free time in the kitchen.

When selecting how many meals to make, look at your calendar to determine the number of times you’re likely to eat out — whether for a date, client dinner, or brunch with friends.

Divide the remaining number of breakfasts, lunches, and dinners by the number of meals that you can realistically cook or prepare for that week. This helps you determine the portions of each meal you’ll need to prep.

Then, simply sift through your cookbooks or online food blogs to pick your recipes.

Consider snacks

Allowing yourself to get overly hungry between meals may push you to overeat at your next meal, making it more difficult to reach your weight gain goals.

Adding snacks in between meals can help you increase your caloric intake if you are having trouble eating enough. Snacks can help lower hunger, promote feelings of fullness, and reduce the overall number of calories you eat per day.

Ensure variety

Eating a variety of foods is instrumental in providing your body with the nutrients it needs.

That’s why it’s best to avoid meal plans that suggest batch cooking 1–2 recipes for the whole week. This lack of variety can make it difficult to meet your daily nutrient needs and lead to boredom over time, reducing your meal plan’s sustainability.

Instead, ensure that your menu includes a variety of foods each day.

Speed up your meal prep time

Meal preparing doesn’t have to mean long hours in the kitchen. Here are a few ways to speed up your meal prep time.

  • Stick to a routine. Picking specific times to plan the week’s meals, grocery shop, and cook can simplify your decision-making process and make your meal prepping process more efficient. 
  • Grocery shop with a list. Detailed grocery lists can reduce your shopping time. Try organizing your list by supermarket departments to prevent doubling back to a previously visited section.
  • Pick compatible recipes. When batch cooking, select recipes that use different appliances. For instance, one recipe may require the oven, no more than two burners on the stove top, and no heating at all.
  • Schedule your cook times. Organize your workflow by starting with the recipe requiring the longest cooking time, then focus on the rest. Electric pressure cookers or slow cookers can further reduce cooking times.Stick to a routine. Picking specific times to plan the week’s meals, grocery shop, and cook can simplify your decision-making process and make your meal prepping process more efficient. 

Inexperienced cooks or those simply wanting to reduce the time spent in the kitchen may want to pick recipes that can be prepared in 15–20 minutes from start to finish.

Store and reheat your meals safely

Storing and reheating your meals safely can help preserve their flavor and minimize your risk of food poisoning.

Here are some government-approved food safety guidelines to keep in mind.

  • Cook food thoroughly. Most meats should reach an internal temperature of at least 165°F (75°C) while cooking, as this kills most bacteria.Thaw food in the refrigerator.
  • Thawing frozen foods or meals on your countertop can encourage bacteria to multiply. If you’re short on time, submerge foods in cold water, changing the water every 30 minutes.
  • Reheat food safely. Make sure to reheat your meals to at least 165°F (75°C) before eating. Frozen meals should be eaten within 24 hours of defrosting.
  • Dispose of old food. Refrigerated meals should be eaten within 3–4 days of being made, and frozen meals should be consumed within 3–6 months.

Summary: Picking a meal-planning method that works for you, along with an adequate number and variety of meals and snacks that can be cooked or reheated quickly and safely, increases your likelihood of sustainable weight loss.

Weight gain recipes don’t have to be overly complicated. Here are a few easy-to-prepare ideas that require a minimal number of ingredients.

  1. Soups. Soups can be batch-cooked and frozen in individual portions. Be sure to include a lot of vegetables, as well as meat, seafood, beans, peas, or lentils. Add brown rice, Chapati, or potatoes if desired.
  2. Pasta. Start with a whole-grain pasta of your choice and source of protein, such as chicken, fish, or tofu. Then mix in a tomato-based pasta sauce or pesto and some vegetables like broccoli or spinach.
  3. Grain bowls. Batch cook grains like quinoa or brown rice then top with your choice of protein, such as chicken or hard-boiled eggs, non-starchy veggies, and a healthy dressing of your liking.
  4. Slow cooker or electric pressure cooker recipes. These are great for making chili, enchiladas, spaghetti sauce, and stew. Simply place your ingredients in your device, start it, and let it do all the work for you.
  5. Salads. Salads are quick and versatile. Start with fruit salads, a few colorful vegetables, and a source of protein. Top with olive oil and vinegar and add nuts, seeds, whole grains, or starchy vegetables.

Weekly meal planner


BreakfastFinger millet peanut porridge (136 cal)
Snack1 banana,1 cup plain yoghurt, glass of water 145+
Lunch2 chicken drumstick and 1cup mashed potato, vegetable salad and a glass of whole milk
Snack½ cup noodles with 1 tbsp. butter and 1 tbsp. Parmesan cheese(300 cal)
Dinner1 cup spaghetti with tomato sauce and 3 oz. cooked ground beef,1 medium breadstick,1 Tbsp. butter Snack: ½ cup chocolate ice cream
This meal plan is approximately 2000 cal


BreakfastPeanut butter sandwich milk tea
SnackAn orange, 2 oatmeal cookies with raisins, 1  cup whole milk
LunchPeanut butter beef curry, 1 chapatti, 1 cup rice and vegetable salad of tomato, onions and chili.
Snack½ avocado on a slice of bread
Dinnergrilled chicken sandwich with ¼  piece chicken and 2 chapatis.
Snack4 squares graham crackers 1 cup 2% milk
Approximately 2500 cal.


BreakfastYam and scrambled egg with mango juice
SnackTwo slices whole wheat bread with two tablespoons jam, Orange juice
LunchLentil and Avocado salad, 2 portions mashed potatoes with a cup of whole strawberry yoghurt
Snack3 chocolate chip cookies and 1 cup chocolate milk
Dinner4 oz baked salmon,3/4 cup rice with 1 Tbsp. butter, 3/4 cup steamed broccoli with 1 oz. melted cheese.
Snack1/2 avocado on 1 slice toast
Approximately 2500 cal


BreakfastAvocado with egg sandwich   and I glass Whole milk
Snack½ cup Greek yogurt with 1 tbsp. honey and 1 small cup ground nuts
LunchMacaroni cheese pasta, stirred  in steamed veggies (carrots/broccoli) and minced beef and a slice  pawpaw
SnackPlain bagel and 2 tbsp. cream cheese
DinnerGrilled fish fillet, baked  potatoes with spinach and green beans sauteed in 1 tbsp olive oil
SnackEnglish muffin and 1 tbsp. nut butter
Approximately 2500 cal.


BreakfastCottage cheese pancake, 2 cups cornflakes with tea
Snack3 chocolate chip cookies and 1 cup chocolate milk
LunchChicken currywith,2 cups mashed potatoes ,1 cup carrot sticks with 1 cup canned pears
Snack1 banana with 2 tbsp. peanut butter and chocolate chips.
DinnerGrilled fish fillet, baked potatoes with spinach and green beans sautéed in 1tbsp olive oil
Snack1 Brown chapatti, 1 fried egg, I glass milk
Approximately 2500 cal

Summary: The recipe ideas above are simple and require very little time to make. They can also be prepared in a variety of ways, making them incredibly versatile.

This sample menu includes a variety of nutrient, fiber, and protein-rich meals to help you reach your weight gain goals. Portions should be adjusted to your individual needs. Snack examples are included in this plan. Remember a good meal plan for weight gain creates a calorie surplus while providing all the nutrients you need.

Done right, it can be incredibly simple and save you a lot of time. Picking a method that works for you can also reduce your likelihood of losing weight.

All-in-all, meal planning is an incredibly useful weight gain strategy.

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How to Gain Weight on a Tight Budget.

The main goal for gaining weight should be either to get a curvaceous figure or build muscle mass. To achieve this, you need to focus more on healthy weight gain instead of gorging on junk food which is high on unhealthy fat. Piling up on the pounds without building muscle mass is not good for your heart. If you are looking for Inexpensive ways to gain weight, there is no dearth of options for you. Learn all about the different cheap foods to help you gain weight for your healthy weight gain plan.

Considering the current Corona pandemic globally, your weight gain journey may be challenging because the economy is hurt. This means that maintaining the required regulations of staying at home and keeping distance can be tough. In such situations for you to achieve your weight gain goals you will need to save as much money as you can.

This can be achieved by taking the following steps:

  • Purchasing food in bulk.
  • Cooking and eating at home.
  • Preparing a menu that’s budget friendly.
  • Considering frozen foods.

Purchase food in bulk.

I normally recommend buying food in bulk because its cheaper and a great way to save. For example you can buy dried cereals in large quantities. You will reduce both your packaging waste and even your food waste by shopping at bulk food stores. The need for fancy packaging & single-use plastic is reduced by purchasing in bulk.

Many supermarkets and natural food stores sell in bulk containers nutrient-dense and protein-packed foods such as almonds, dried beans, and whole grains. By buying your own extra-large containers at a much cheaper price per pound than you would pay for prepackaged food is to your advantage.

In general it’s easier to buy in bulk. Since you can buy exactly what you need, you will no longer be sitting in the cupboard with old packets of half-used items! So you can take advantage of the freshest produce.

Buying in bulk makes you think about the food waste and how much packaging can be used. You’ll be dreaming about ways to shop more conscientiously in every part of your life before you know it!

Cook and Eat at home.

There are a number of reasons why you should cook at home, it’s surprising that we aren’t all doing it at least some of the time. It is typically much easier to consume homemade food than dining at a restaurant or purchasing processed food from the store.

Ben Atkinson, who oversees the Nutrition and Food services department’s outpatient nutrition, informatics, and wellness programs at Harborview Medical Center says, “If we eat at a restaurant, we’re not only paying for the food but also for the cost of running the business. The lights, the water, the house, and the workers — we eat besides the meal. The same applies to frozen or pre-made meals in grocery stores.’ This simply means cooking and eating at home is cheaper

More so, studies shows that eating home cooked meals regularly  as a family is linked to healthier and happier children, and  adolescents who are less likely to indulge in alcohol, drugs or  cigarettes.

Research also has it that eating home- prepared meals five or more days a week is even associated with a longer life. They do tend to and consume less sugar and processed foods, which can result in higher energy levels and better mental health.

Prepare a menu that’s budget friendly.

For you to add healthy weight at a cheap affordable way, your body needs nutrients from lean proteins, decent carbohydrates and healthy fats to maintain maximum fitness. Understanding what the  body requires is the first step in making a budget-friendly menu.

Strategize grocery shopping by finding discount food shops, bulk purchasing locations and even clipping coupons to save extra money.

Note that, money is crucial, nutritious food is a priority and targets are essential for you to acquire lean mass.

Consider frozen foods.

Frozen vegetables are more effective nutritionally than fresh, because freezing prevents the loss of sensitive vitamins and nutrients during transport. Moreover, they are often cheaper than similar fresh or chilled foods, and as good as they are when preserved.

Starchy vegetables, including lettuce and cucumbers, tend to have more calories than watery, fibrous types. Shop as side dishes for  frozen  broccoli,peas and succotash or blend in  brown rice.  Typically, frozen versions are much less expensive than fresh from  the field and can be mixed into soups, casseroles, or eaten with  cheese.

Frozen fruits, especially when it comes to cherries and berries,they are generally cheaper than fresh as well. Select unsweetened versions that can be cooked in oatmeal, made with milk, or poured  into a yogurt smoothie you purchased on sale.

Pocket Friendly Food ideas

Pocket friendly Protein foods.

  • Eggs– A single egg contains around 7 grams of protein. You can have eggs on a daily basis without much of an expense. Whole Eggs are among the best dietary sources of choline, a nutrient that is incredibly vital but most people aren’t getting enough of. Eggs are quite high in animal protein content and contain all the essential amino acids required by humans.
  • Milk- On this category we have cream, whole milk, yogurt and sour milk.Milk contains 30 grams of protein in every litre, along with calcium and fat. You may choose the low fat variety of milk or whole milk depending on how much weight you want to gain. It also depends on your body’s ability to digest lactose. It’s one of the greatest foods for gaining weight. Yogurt on the other hand is an excellent food for augmenting your protein intake without shelling out a lot. It also provides you with calcium and aids in digestion.

Pocket friendly  Carbohydrates.

  • Oatmeal-For healthy weight gain without spending a lot of cash oatmeal is an excellent choice. Not only is it filling but also nutritious. With 68 cal for 100 gms it’s good to go for weight gain. It is also a meal you can prepare quickly in the morning. It has around 55 grams of carbohydrates per serving and also packs in protein and fiber.
  • Bread- Any form of whole breads be it whole wheat breads, twelve grain breads or sprouted grain bread are a few good sources of carbohydrates for weight gain. There is hardly any food  cheaper than bread. That’s why I consider it one of the cheapest weight gain foods that’s readily available.
  • Rice-Rice comprises of carbs, with small amounts of protein and virtually no fat. The good thing about rice is! that its a staple food for many around the globe meaning its readily available.

Affordable fat foods.

Since a third of your calorie consumption should be from fat, it is important that the fats you consume are heart friendly. Ensure that you include healthy sources of fats in your diet. Some of the pocket friendly sources of fats are nut butters and seeds. You should try to find some cheap brands of olive oil.

  • Nut butters In this category we have variety from peanut, cashew, macadamia and almond nut butters. Nut butters not only adds fat without costing a lot, it also has a lot of antioxidants which lowers the risk of degenerative diseases.
  • Nuts and Seeds- They come in variation from flax, chia, sunflower,pumpkin, almond, cashew peanut etc. All this help in weight gain but peanut is one that is readily available and can’t strain your pockets. At 567 cal you can consume this as A snack and can cover for your calorie requirement.To save money, purchase peanut in bulk.

Affordable weight gain fruits.

Fruits that can help you gain weight.

I pick this three fruits below because they are available worldwide.

  • Avocado- Avocados and their oils are rich in monounsaturated oleic acid, a heart-healthy fatty acid that is considered to be one of the primary reasons for the of olive’s oil health benefits. They are high in calories. You can use them on salads and smoothies to add up on extra calories to help you gain weight.They are readily available in local supermarkets at good prices.
  • Bananas- Bananas are sweet and appealing to both children and adults. They are rich in fiber, antioxidants and several nutrients. With 105 cal two bananas can add you some extra calories. They are also cheap and found around the globe.
  • Mangoes- Mangoes are also found far and wide and are also pocket friendly. At 201 cal are a great choice for fruit salads, juices and smoothies. Mangoes contain potassium, magnesium and the antioxidant mangiferin, which all support healthy heart function.

Other weight gain foods on a budget.

  • Sweet potatoes, Irish potatoes, cassava.
  • Pulses i.e beans, peas, lentils etc
  • Red meat
  • Fish

Smart Grocery shopping ideas.

  • Save on proteins. – Substitute cheaper vegetarian sources like beans, eggs, tofu, and legumes for more expensive beef, fish, or poultry, where possible. Eat vegetarian once a week or more to increase your balanced plant food intake while saving money. Eggs are a good, inexpensive source of protein you can eat for breakfast, lunch or dinner. You could also consider using a smaller portion of meat, fish, or poultry and add whole grains, beans, eggs, or vegetables to the platter.
  • Pre- plan – Take stock of what you’ve got on hand, so you don’t overbuy. Create a comprehensive shopping list based on your needs and weekly meal plan, and decide how you plan to use the residuals.
  • Don’t waste food. – Using leftover vegetables, poultry or meat in soups , stews, salads, and casseroles minimizes costs and shows your kitchen creativity. For instance, one night have a roasted chicken for dinner and the following night use the leftovers for to prepare soup for dinner. Try to top up a bed of fresh greens with leftover chicken vegetables, fruit, and slices.
  • Go for healthier choices. – Weight gain is all about eating extra calories. By this I don’t mean going for junk foods. Most people tend to spend a lot on junk “extras” — foods that add calories but little nutritional value, like sodas, bakery items, and chips. If you consider the nutritional value of the food for the price you can get more for your money. Sodas and flavored drinks, for example, generate mostly empty calories and can easily be replaced by fresh fruits and making nutritive smoothies and shakes.
  • Other points to note. – When purchasing some foods like cheese, buy bricks other than shredded. Always include whole breads since they are both calorie dense and nutritive. Soak dry beans before boiling.


When you are trying to gain healthy weight it is always good to prioritize your budget. But before you do that, you first need to know your calorie needs to determine the amount you will need to spend on foods for. Bear in mind that you need to eat more calories than you burn to enable you to gain weight. Your metabolism would play a major role in determining how much you need. Generally, aiming for an extra 500 calories is considered feasible.

Having made up your mind on the foods that you would want for fats carbohydrates and proteins, you now need to make sure that you decide on the best combination to achieve your weight gain target. To ensure that the high calorie requirement is met, you  may want to include some snacks  in your day.

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The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

How to Naturally Build Muscle Without Steroids.

Wondering how you can gain weight? There are several gimmicks, fads and “fast fixes,” found all over, but there’s just only one safe way to build healthy muscle mass. You don’t need to be born with great genetics or use potentially dangerous illegal hormones or steroids.

How to build muscle.

The question of “how to build muscle” has a fairly straightforward two-stage process:

  1. Increase your caloric intake, and
  2. Exercise. This combination will produce the results you expect.

Don’t be afraid to look into the mirror! You CAN have the body you seek to attain. When you think about how to gain muscle first, the first reaction might be “but I don’t want to gain fat.” Losing fat and increasing muscle mass are two distinct goals, which are approached in two separate ways. You have to remember at this stage that dieting and exercising to lose weight is different from dieting and exercising to build.

The caloric intake must be increased in order to build muscle mass. You have to take in more calories to which your body is accustomed: take in more proteins and healthy fats- your body has no choice but to gain weight.

This should NOT be used as a substitute for a healthy diet, although nutritional supplements may be used. The extra calories are then balanced by working out with weights to achieve the desired increased muscle mass. This workout will “overload” the muscles to stimulate development. The combination of caloric building blocks (which help to regenerate and restore muscle tissue) along with an increase in exercise.

Research shows that non users of steroids have the potential of building muscles naturally. But for this to be successful your diet should be caloric dense. Read more on healthy foods.

If you’re among the millions who are desperately striving to add weight and develop muscle mass, note that the only way to accomplish your target is through strong dedication, proper diet, and a successful weight- training regime. A diet for building muscle mass requires plenty of protein and enough calories to fuel weight gain.

Multiplying your current weight by 18 is a good place to start. That figure should give you a rough estimate of how much calories your body requires to bulk up in one day. Whether you’re highly busy, playing sports or have a metabolism higher than normal, you may need to increase your caloric intake even more. A diet that builds muscle requires a lot of effort on your part. Consuming enough calories in three meals a day isn’t easy. A good idea would be to eat a few small meals each day instead of three big ones.

Protein is a vital component of every diet to create mass. You will preferably eat 1⁄2 grams of protein per pound of body weight. While this sounds like a lot of protein, it would be much easier to achieve the target distributed over many small meals per day. Fish, poultry, eggs, and lean red meat provide excellent protein sources. Many fresh vegetables and simple carbohydrates combined with lots of protein will allow you to reach your daily calorie quota. The ideal diet for muscle building is a mix of sufficient calorie intake and the proper food styles.

Simple rules for building muscles.

Healthy breakfast.

Don’t underestimate breakfast.

Breakfast is the most important meal of the day. It counteracts your muscles to breaking down in the most effective way. At night blood sugar goes down and if you do not eat good breakfast you stop your muscles from growing.


Do not take supplements instead of food. Supplements work best as a compliment to your food or as a boost before training. But never believe that supplements make your muscle grow the way that real food does. Also test different supplements to see which one fits your body best.

Eat every 3 to 4 hours.

So long as you have the right amount of blood sugar in your body, your muscles will grow. Which means you have to eat every 3-4 hours to maintain the right balance in your body and maintain on grow muscle.

Hydrate your body by drinking water

Drink Plenty of Water.

Every chemical rejection in your body happens in a water based environment. If you don’t drink enough water you get dehydrated and your body functions operate poorly. Functions such as burning fat, gaining muscle and strength will be affected.

Control whatever you eat

Always analyze what you are eating, and check if you are having enough for muscle building. One way of doing that is weighing your food for like three days. It makes you see how much protein, carbohydrates and fat you’re eating. Try it a few times a year to see the development. This is easy to do with the aid of an Online diet program.

Eat a Variety of food.

Consider different food choices, Proteins,vitamins, carbs and minerals.

That is a key to success. The major advantage of eating different foods is that you get is that your body will receive different nutrients especially if your body isn’t used to certain foods. Also, there is a minimal chance that you miss something, and you’ll certainly get the right amount of proteins, vitamins and minerals your muscles need to develop.

Eat right before training.

You have to prepare your body right before doing a good workout. It can be helpful to eat plenty of carbs the night before exercising in the morning. When you’re preparing in the evenings, you’ve got to eat plenty of meals to get prepared for your workout.

Eat right after training.

After having breakfast this is the most important meal for you. After training your muscles break down, and you need to eat as fast as you can after training. Your muscles require both protein and carbs to grow, and it is here your nutrition drinks can be very important. This gives you both carbs and protein fast.


There is a lot of debate on muscle building with or without steroids. Even so both are achievable with different results. But if your focus is on building without steroids the above guidelines will help you. Always remember that a diet that builds muscle requires a lot of effort on your part.

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5 Natural Foods for Healthy Weight Gain.

If you want to put on weight, it’s better to get extra calories from nutritious foods rather than high-calorie ones that are low in nutrients like sweets and snack foods.

As corona virus hits the world hard, third world countries including African countries are no exception. Eating healthy can be a challenge especially if we have to stay indoors.

In the confines of your home, you can still consider natural foods that can help you gain weight, so that you don’t cut short your weight gain journey.

Though some of this foods are considered African staple foods, they are also available in our local markets.


Irish potatoes are high in carbs.

According to the USDA, potatoes are filled with phytonutrients which are organic components of plants meant to promote health. Carotenoids, flavonoids and caffeic acid are phytonutrients in potatoes.

Jarzabkowski has recommended that people consider the carb content of potatoes while preparing meals. “Potatoes should take the place of a grain on the plate. Use it not as your only vegetable but as a carb,” she said.

Packed with carbohydrates, adding potatoes to your diet will help you in adding weight. The best way to eat them is to grill or bake them with butter. But, there is no harm in eating French fries once a while. Make sure you air-fry them using extra virgin oil.


Nut and but butters are rich in healthy fats.

While peanuts are in fact a vegetable, their sustenance profile is fundamentally the same as that of a nut. Subsequently, they’re regularly lumped together with nuts.

At 827 calories per cup of peanuts, they are a powerhouse fats and proteins. Even though they are relatively high in calories, they are also a rich source of protein and fiber, both of which help in increasing satiety and can make you feel full for longer. This can avoid unnecessary snacking and munching of junk food items.

Peanuts can be eaten roasted, boiled or as but butter, to get its numerous nutrients.


Eggs contain 75 calories and are a healthy choice for weight gain

Eggs are perfect food for a healthy weight gain. They’re not just filled with protein, vitamins and minerals, they also give you the energy you need to get through the day.

They are a popular staple of breakfast, but many people are still unsure as to whether they are healthy for you or not. For years, eggs have been vilified because of their cholesterol content but our perception of the food has changed recently. Research has found that the dietary cholesterol in eggs does not adversely affect blood cholesterol for the majority of people, meaning eggs are a great addition

At 75 Calories, eggs can be eaten boiled, fried, porched, scrambled or mixed with other food stuff so as to get their benefits.

Whole breads

Whole breads

When you are trying to add healthy weight, you need to take extra calories- than you burn daily. Adding 500-1000 calories is a good bet, though 200-500 is fine to allow you gain weight at a safe rate.

A single serving of slices of whole bread with butter could supply the extra calories to gain weight. Butter alone contains 100 calories per tablespoon. Two slices of whole bread is 138 calories. Meaning you will have eaten a total of 238 calories. If you double your slices you have approximately 476 calories.

Whole milk.

Whole milk.

In Kenya, dairy farming is practiced for both commercial and daily consumption.

Since milk is a good source of calories, calcium, and other nutrients, it offers a balanced approach to weight gain. In particular, it can be beneficial for athletes and bodybuilders who may need or want to gain muscle, as well as for those who are underweight and want to gain mass.

With 150 calories, whole milk is naturally high in calcium and often supplemented with vitamin D— two essential nutrients for bone development and wellbeing. It also contains vitamin A, which promotes excellent eye health and improves the immune system.

Dairy products can be consumed in different forms as yogurt, whole milk, skim milk, cheese among others.

High calorie fruits.

Although most fruits are low in calories, thanks to their higher carb or fat content, many can help you gain weight.

Some few high calorie fruits that are readily available in this corona lockdown period include:


Most of this foods are readily available and are rich in nutrients. Make sure your diet has veggies and fruits to help you add enough Vitamin C. Remember, Vitamin C can help boost immunity by helping white blood cells function more effectively, strengthening your skin’s.


The information contained in the post is for general purpose only and should NOT be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

Unique Health Benefits of Cauliflower.

Cauliflower is being reimagined in all sorts of different ways these days, but is it really that good for you? Check out the nutrition and health benefits of cauliflower.

If cauliflower can become gnocchi, you should do something about it!

Seriously, this cruciferous vegetable is such a versatile swap for other less nutritious, high-carb foods. Its mild flavor and stellar nutritional benefits have made cauliflower the “it” vegetable, and major food companies and restaurants all over have taken notice. Gnocchi, pizza, hashbrowns, rice, and wings are among the many decadent comfort foods that cauliflower is giving a lighter upgrade to for a fraction of the carbs.

Here’s why you should stock up on these awesome florets.

Cauliflower Nutrition Value

  • Serving Size: 1/6 medium head (99 g/3.5 oz)
  • 25 calories 0g
  • Total fat 30mg
  • Sodium 5g
  • Total carbohydrate 2g
  • Dietary fiber 2g
  • Sugar100%
  • Vitamin C 8%
  • Potassium 2%
  • Calcium2%
  • Iron

Health Benefits of Cauliflower

  1. Powerhouse of Vitamins

Despite its plain white color, cauliflower is vitamin-rich and packed with various phytochemicals and antioxidants. It’s a nutritional powerhouse that offers a variety of health benefits, including:

2. Lowering your risk of inflammation:

The antioxidants in cauliflower help protect cells from damage and oxidative stress that leads to chronic illness. Studies has also shown an inverse association between consumption of cruciferous vegetables, such as cauliflower, and the prevalence of many chronic conditions.

3. Lowering your risk of cancer

While no single protected food is linked to preventing or causing tumor growth, cauliflower contains a compound called sulforaphane that helps block the production of abnormal cells. That said, in general eating lots of cruciferous veggies will decrease your risk of all kinds of chronic diseases. Broccoli, cabbage, bok choy, cauliflower, Brussels sprouts, and kale are all great choices to fill your plate.

4. Help control your blood pressure:

Sulforaphane, the cauliflower compound, has also been related to blood pressure-reducing research benefits. Additionally, studies have also suggested benefits of cruciferous vegetables in protecting the heart and preventing from cardiac disease.

5. Protecting your bones:

Cauliflower is abundant in vitamin K, which is required for both bone-mineral density and blood clotting.

6. Boosting your immunity:

Just one serving of cauliflower contains 100% daily value for vitamin C which can help support immunity, as well as DNA repair in the body. Vitamin C can also help protect your body from infection and even can stimulate the formation of antibodies to fight off disease.

7. Can cauliflower help you lose weight?

Given cauliflower’s low caloric content, it’s a great choice for those trying to lose weight. When eating cauliflower, you may cut back significantly on calories and carbohydrates, while incorporating extra fiber to help keep you complete. Moreover, more than 90 per cent of cauliflower consists of water that can enable the body to hydrate. Only make sure you read the label on any of these cauliflower swap products, as they frequently have extra sodium, saturated fat and/or sugar to improve the flavor profile.

Is cauliflower high in carbs?

Cauliflower is a carbohydrate, like all vegetables. Nonetheless, it is the non-starchy, complex kind with lots of fiber and small levels of natural sugar. One cup contains around one sixth of the carbohydrates as much as cooked pasta or rice, making it a perfect choice for diabetics or anyone monitoring their sugar in the blood.

Remember: Not all carbs are created equal. Aren’t “white foods” not that good for you?

Some highly processed carbs like white bread, white rice, and white pasta provide less nutrients than other options.

How to eat Cauliflower

Cauliflower can be roasted,or blended with other foods to make it more nutritious.

Most cooking methods retain all cauliflower nutrients except for boiling which slightly lowers the content. Regardless, you’re better off roasting because boiling can taste a little bland. You can also try these smart swaps to include cauliflower in your meals during the week:

Pizza: Using cauliflower to make the crust, or buy a premade. It will make the slice fiber higher, and sodium lower. Only look at the list of ingredients and nutrition information on some pre-made products, as several producers are now adding cheese to the crust itself to make it bind together to increase the saturated fat.

Mashed “potatoes:” Cook cauliflower and blend it in food processor with Greek yogurt or low-fat cream cheese. Add some garlic and onion powder, plus a bit of salt and pepper. This low-carb take on mashed potatoes is decadent and guilt-free.

Fried rice: Swap traditional white rice for cauliflower rice in any fried rice recipe for extra fiber, fewer carbs, and less calories.If you don’t want to give up all the white rice, consider combining half the white rice and half the cauliflower rice together to get into more vegetables while retaining a taste that the whole family enjoys. In a food processor you can easily make coliflower rice, or purchase it conveniently pre-made.

Smoothies: Some vegetables like spinach or kale make a whole green smoothie which can be off-putting to children. Sneak some vegetables into their smoothie by adding a few florets of cauliflower. Since cauliflower has such a mild flavor and is light in color, it makes an excellent (and almost undecipherable) addition to any smoothie. Start by adding one or two florets, and work your way up to a few more to see what you can get away with.


On the flipside, cauliflower is chock-full of nutrients, antioxidants, and anti-inflammatory properties. Cutting down on traditional white-refined carbs and replacing them with cauliflower can help retain flavor and fill you up without a calorie spike — a good option if you’re diabetic or watching your waistline.


The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

Ultimate guide to Meal Plan For Girls.

Helping your little girl make the right food choices in her life can help her add a few pounds to her thin frame, but encourage her to love the body she has and the body needs.

But its also wise to consult your doctor or nutritionist to help you design a weight-gain diet plan that is specific to the needs of your little girl.

Even though your girl is underweight, she still needs a healthy, well-balanced diet to grow and develop properly.

Keep her energized with nutritious carbs such as:

  • dense whole-wheat bread
  • oatmeal
  • brown rice
  • sweet potatoes
  • peas
  • bananas
  • grapes.

Fats are a good way to add extra calories; you can up your daughter’s vitamin and mineral intake with Nutrient dense fats like avocados, beans, nuts and vegetable oils like olive oil.

Boost calories while working to improve the quality of your daughter’s diet, add calories to bump up her intake here and there. While variety is essential for overall health, weight gain includes an increase in calorie and protein intake.

A healthy oil — such as: olive oil — with forty-five(45) calories per teaspoon is a good way to add calories to morning scrambled eggs, sauteed veggies, meats, salads, pasta, Nonfat dried milk powder. All these adds both calories and protein, with twenty-seven(27) calories and three grams of protein per tablespoon.

In nutritious foods including oatmeal, yogurt, broth, scrambled eggs, stews, tea, fruit smoothies, pancakes or mashed potatoes, add the milk powder in.

Making sure your girl meets her daily milk needs,2 1/2 to three cups a day, not only helps up calorie intake but also supplies the calcium she needs.

To maximize the calories in each bite, add nuts or dried fruit to the salad and grain dishes, and top sandwiches with cheese or avocados.

Weight-Gain meal plan for girls.

Include three meals and three snacks in a weight-gain diet plan for your girl so she eats every three to four hours.


A two-egg omelet with 1/2 cup of diced red and green peppers cooked in one tablespoon of oil and topped with one ounce of Swiss cheese served with two slices of whole wheat toast and a cup of whole milk give your daughter a good high calorie, high protein meal.

Mid- morning snack

A big banana with 1 tablespoon of peanut butter works good for a mid-morning snack.


Your daughter might enjoy a 6-inch corn tortilla filled with three ounces of ground turkey sauteed in taco seasoning and one tablespoon of vegetable oil with 1/2 cup of Mixed brown rice with 1/2 cup of black beans and 1 tablespoon of vegetable oil and served on the cob with roasted corn.

After lunch snack

If your daughter enjoys dried fruit then mix for extra calories in raisins or dried apricots.


For dinner your daughter may enjoy Grilled Fillet steak, Baked Potatoes with garlic butter ,spinach and green beans sauteed in 1tbsp Olive oil.

Evening Snack

1 Large Banana and a glass of Whole milk.

This sample meal plan has about 3,500 calories in it.

Foods to limit.

Many foods and drinks can affect the appetite of your daughter, and should be limited, according to the Young Women’s Health Centre.

Junk foods are unhealthy and should be avoided.
  • Sugar sweetened drinks- Soda, Sweetened ice teas, energy drinks etc Instead go for homemade smoothies and shakes that are both calorie dense and nutritious.
  • Foods high in saturated fats- Cookies, cakes, pastries, pies, processed meats, shopping burgers, pizza, fried foods, chips of potatoes, crisps and other savory snacks. Instead go for Foods containing predominantly healthy unsaturated fats (polyunsaturated and monounsaturated fats), such as olive and canola oils, spreads, butter / pasta nuts and avocado.
  • For similar foods, read labels to choose lower sodium options.
  • Do not add salt to cooking or table foods.

Numerous Health Benefits of Guavas.

The exotic fruit is not called a superfood or superfruit for nothing.

It’s not surprising that guava can be found in many superfood products on your grocer ’s shelves.

After all, it’s loaded with nutrients—most notably, vitamin C.

It contains two hundred and twenty-eight mg of vitamin C, or a whopping 396% of your recommended daily recommendation!

It is also an excellent fiber source, with seventy times more fiber than an orange.

The guava fruit is packed with the following B-vitamins: folate, B1, B2, B3, B5, and B6. Besides, It also contains essential nutrients such as magnesium, calcium, iron, potassium, manganese, vitamin E, and phytonutrients such as lycopene and beta-carotene.

All that nutrition makes the guava a recipe for improved health on its own. And you’ll notice the flavour after one bite! You can actually eat all of the fruit, from rind to seeds. The pulp is the most delicious and sweet part of the fruit, while the peel is very sour. The peel is the biggest source of phytochemicals for the fruit, however.

Nutritional value for Guavas.

  • Calories: (68kcal)
  • Carbs: 14.3 grams
  • Fiber: 5.4 grams
  • Protein: 2.55 grams
  • Fat: 0.95 grams
  • Vitamin C: 228 mg
  • Vitamin B9 (folate): 49 µg
  • Vitamin K: 2.6 µg
  • Vitamin B3: 1.084 mg
  • Vitamin B2: 0.04 mg
  • Vitamin B6: 0.110 mg
  • Manganese: 0.150 mg
  • Copper: 0.230 mg
  • Zinc: 0.23 mg
  • Potassium: 417 mg
  • Magnesium: 22 mg

Let’s take a look at some benefits to guava.

Effective treatment for diabetes.

The Diabetic Holy Grail According to traditional Chinese medicine, the guava fruit is an effective treatment for diabetes.

Despite having a high glycemic index of 78 guava has a low glycemic load of four. Many think a glycemic load is a better indicator of activity in blood sugar and insulin levels.

Studies also suggest guava ’s ability to prevent and treat diabetes.

In one study, a hypoglycemic effect of guava juice occurred in normal diabetic mice treated with alloxane.

In humans, guava also lowered blood sugar levels in both type two diabetics and healthy volunteers.

Promotes Digestive Health 

Guava promotes proper digestion and better bowel movements.

It’s among the types of fruit with the highest fiber counts—with five point four g in every one hundred.

Consumption of Guava can also help reduce diarrhoea and constipation symptoms. It helps treat and prevent other digestive conditions like dysentery and diverticulitis.

Effective for Heart Problems.

High blood pressure and high cholesterol are risk factors associated with heart disease.

The high content of fiber and potassium in guava fruit can help to lower cholesterol and blood pressure.

In a randomized, single-blinded, controlled study published in the circular of Human Hypertension in 1993, researchers suggested that increasing your intake of guava fruit may reduce blood pressure and since blood lipids are high in soluble fiber and potassium.

In addition, the high density lipoprotein (HDL) cholesterol will not be reduced.

The study observed (145)one hundred and forty-five hypertension patients where (72) seventy-two were assigned zero point five to one kg of guava per day.

Sufficient load Management

The Guava fruit is also considered a good fruit for weight management.

It is high in fiber, low in sugar and contains no cholesterol. Guava fruit is considered a very filling and nutrient-dense snack, and is therefore a good way to satisfy your appetite until your next meal.

Cancer Prevention 

Guava contains anti-tumor and anti-cancer properties like the antioxidant and phytochemical lycopene.

It also contains fiber, vitamin A, vitamin C, lutein, cryptoxanthin, beta-carotene, flavonoids, quercetin, various polyphenols, and other antioxidants that help fight cancer-causing free radical cells.

In a review published in the Anti-Cancer Agents in Medicinal Chemistry last year, lycopene extracted from pink guava displayed anti-prostate cancer activity.

Lycopene is known to achieve a much higher concentration in prostate tissue than other tissues in the body. Guava is also known for breast and colon cancer prevention and treatment.

Other Great Guava benefits you should know.

There are several other guava health benefits, including the treatment and prevention of skin problems, thyroid conditions, vision issues, coughs and colds, scurvy, varicose veins, asthma, mental health conditions, Oral ulcers, toothaches, stress, kidney stones and degradation of the eyesight. Guava also reduces the frequency of bacterial infections, epilepsy and seizures.

How to eat Guavas.

  • Eat guava as you would an apple, in its raw form, is the best and simplest method to get the most out of its wonderful health benefits.
  • It should be kept at room temperature, and refrigerated when it is ready.
  • It can be sliced into cubes and added to a fruit salad.
  • The “super” quality will be added to the guava in recettes.
  • Or use the ripe guava fruits— they’re perfect for jams, jellies, marmalades, preserves, and desserts.
  • May also use the guava juice to marinate meat.

Guava and Strawberry Smoothie


  • 8 ripe strawberries
  • 1 large red or white guava
  • 1 glass whole milk
  • 2 tbsp honey
  • 1/2 cup plain yogurt
  • Sugar to taste


  • Wash, slice and put the strawberries in a blender
  • Slice the guava in half and scoop out the pulp. Slice the rind and put in the blender.
  • Add the yogurt, honey and whole milk.
  • Blend until fine.


The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

You have other benefits that you think I left out, leave me a comment. Your email is safe with us.