Here are the top nutrition strategies for putting on healthy weight quickly.
One of the easiest ways to increase your calorie intake is to eat more at each meal and to eat more often. Whether this means more than three meals a day or multiple snacks, every eating occasion is an opportunity to support your weight gain goals.
Getting more energy in a smaller package is going to be much easier than trying to live off salads, but this also doesn't mean you have to live off junk foods. There are plenty of healthy foods that can support your increased needs.
Eating more food is key in order to gain weight, but the amount of protein you eat is also important. Considering protein is the building block for most of your entire body - especially your lean mass, upping your intake of this macro is usually necessary to put on muscle mass.
One of the simplest ways to add extra calories to your meals is to cook with healthy fats. Fat is the most calorie-dense macro (providing nine calories per gram) and most foods will absorb the oil in the cooking process.
Similar to oil and butter, a lot of toppings and add-on ingredients can help you hit your goals. This is where many of the low-volume foods mentioned above can help. The more add-ons, the more opportunities to add extra calories.