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

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Avoid smoking, and if you smoke, consider quitting. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain ( 39). Rapid weight gain or swelling in particular areas of the body ( edema) can be due to fluid retention. Using plenty of spices, sauces, and condiments can help with this. The tastier your food is, the easier it may be to eat a lot of it. Toppings may also add additional calories.

Many cheeses contain cholesterol and saturated fat. Like most high calorie foods, cheeses of all kinds are best consumed in moderation. Whey protein, along with other plant-based protein isolates such as soy, contains all the essential amino acids required for muscle growth ( 17). Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, whole milk Greek yogurt, and 1 scoop of vanilla whey protein.Eat plenty of high carb and high fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat, and carbs at each meal.

https://www.eatright.org/health/wellness/your-overall-health/safe-weight-gain-tips-for-underweight-kids Granola is a calorie-dense mixture of cereals, dried fruit, and nuts. It contains protein, fiber, and micronutrients. Just 1/2 cup of granola can supply between 200–300 calories. Summary What’s more, people who are underweight are much more likely to be affected by sarcopenia (age-related muscle wasting) and may be at greater risk of dementia ( 17, 18). Like other high fat foods, dark chocolate has a high calorie density, meaning you can get calories from it without eating much. People can add protein supplements to their diet as a way of getting extra protein. Examples include protein bars and drinks.The protein content of milk makes it a good choice for people trying to build muscle, while the calcium makes it useful for people who are concerned about bone density or osteoporosis. Cheese Maillard F. Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis. Sports Medicine. 2018; doi:10.1007/s40279-017-0807-y. It provides calories and fats. Just 1 oz of cheddar cheese (28 g) has 110 calories and 7 g of protein ( 27). For example, 3 oz (85 g) of steak contains 228 calories, 24 g of protein, and around 2.5 g of leucine ( 7).