Whether you've lost weight or you're just naturally skinny, you may come to a point where you want to put on some weight. The best way to gain weight is to increase calories in your diet naturally, as well as change some of your habits to push more eating in your lifestyle. Also, if you've inexplicably lost weight, you may need to talk to your doctor, as weight loss can point to some diseases or may be associated with cancer treatments such as chemotherapy.
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Eat protein to gain muscle. If your goal is to put on muscle mass, then you need to be eating protein-rich foods on a regular basis. It's especially good to eat protein after a workout. Lean meats (such as chicken, lean pork, and fish), eggs, beans, and lentils are all great sources of protein, as well as yogurt and nuts.[1]
- Even something as simple as chocolate milk is a good way to get in your protein, although be mindful that most chocolate milks contain a lot of sugar, which isn't good for you in large quantities.[2]
- Also try to eat protein right before going to bed. Drink some milk or eat some yogurt to fuel you through the night. This may also help you recover if you work out frequently.[3]
- Stir in protein powder to your yogurt, oatmeal, and other foods to add a protein and calorie boost
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Add calorie-dense foods to your meals. Try adding full-fat cheese to the top of your meals. Stir some peanut butter and honey into your oatmeal. These foods are high in calories and can help you increase your overall caloric intake.[5]
- Another calorie-dense food is dried fruit, such as dried apricots, figs, or raisins.[6]
- Eat complex carbohydrates, such as brown rice, bulgur, barley, whole grains, and quinoa. Avoid simple carbs like white flour, sugar and white rice.
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Use milk powder. Instant milk powder is a simple way to beef up dishes, from casseroles to soup. Simply stir in the powder while you're cooking. Wait for it to dissolve before you serve the dish.[7]
- Milk powder can make your dish creamier, though a tablespoon or 2 won't make much difference.