Healthy Foods To Gain Weight – Why can’t you do it?

Some people just have the worst time gaining weight. Overloading carbs just won’t work. You feel like you’re eating enough, but it doesn’t seem to work!

I’m like you. Before now, I have weighed under 150 lbs almost my entire life. Mind you I am 6’3. Not exactly a healthy weight for my size.

After trying Carb loading, Protein packs, supplements. I was done. Just so done. The solution is a little more complicated than I initially thought.

I had to do a lot of research in order to properly understand why I wasn’t gaining weight

despite what the all-powerful internet told me. I really needed to boil it down to basics.

Allergies or Minor Intolerance

I found out using an online blood kit that I have a minor allergy to milk. Who knew? Because of this, my body doesn’t process milk like other people.

Despite the fat, protein and carb loaded liquid it is. I would just get bloated and have a bad time later. Learning about stuff like this really changes your perspective on what you should eat.

So the first bit of advice, learn what you might be allergic to using a blood kit or something similar.

You can find ways to test allergies all sorts of ways online. I highly recommend looking that up.

I then stopped buying milk. With this information, I also lost what I thought might be my only ticket to gaining weight quickly.

I started buying supplements instead. As it turns out, they are made with whey protein, a derivative of milk.  So I had to stop with that as well.

Scanning the supermarket to try to find something that might be of use to help me gain weight was a giant pain in the butt. I wanted something healthy, but also jam-packed full of nutrients, that was also light on my tummy.

I had a tough time finding anything.

I learned to gain weight I need three main things in droves.

These are your macro-nutrients! Use them to your benefit.

Doing more research revealed that different people classify different foods as junk and simply rule them out.

That goes for Diets too. That means that different people choose what to think about junk foods. Banana chips for example. Some people think they are healthy, others believe they are carb filled nightmares.

Define Junk Food

Overall, junk food is hard to really define. Is it based on sugar? Trans fat? Taste? Who knows. I Just stick with whole foods generally. I don’t really know enough to say something is junk or not.

Most people don’t know about “Empty Calories” You can have calories that do nothing for you. Things like beer, candy and a few others seem to have it. It seems most people base empty calories on carbs.

So don’t worry about getting empty calories from your sausage egg and cheese breakfast.

This was a nightmare! To some diets, you simply can’t eat fats. Not even the healthy ones. Others you load up on fats and protein and cut all the carbs. This was the biggest headache of all.

Trying to find out the balance of the three things I know I need was a headache.

So I started experimenting. I put minimums on each of my categories, Fat, Protein, and carbs. I started them all at 100 Grams.

Over the period of a year, I slowly decreased one at a time to see how my body reacted to the change. I found that having 40% fat and 50% protein and 10% carbs worked wonderfully for me. But I know it’s going to be different for you.

A lot of the time we can safely assume that vegetables and meats are not junk food. Anything that strays from that area is probably not the best for you. So my diet consisted of these

things(Avoiding so-called junk food)

  1. Meats
    1. Lots of beef, pork, and chicken. Nothing fancy
    1. I tried fresh and frozen. Either works just use lots. I mean ALOT
  2. Fats
    1. I enjoy using Olive oils as a dressing. But also cook with more whole fats like sausage and bacon grease.

Truth is, it’s about healthy caloric density. How much can you cram into one meal and how often can you eat. Solve that and you will be gaining weight. Lots of meat and a lot of veggies will really never go wrong.

With this, you can pretty easily support yourself and your weight.

Activity Defines Your Weight

Bottom line. eat more then you exercise.

Your net gain of calories determines if you are going to gain weight. We all know that cardio workouts burn calories more than just about any other exercises.

I once worked at a fast food place as a manager. In that job, I was supremely active. I kept losing and losing, when I just wanted to gain weight.

So, you have to ensure that you aren’t burning all of your energy up. That would cause you to be at an overall deficit of energy in your body. Having deficit in calories is a weight loss strategy. So don’t do that.

And as a manager, I got free food. Now, every meal(I got two because I worked long shifts) I would get a burger with 4 patties and two large sides and an ultra large soda with extra flavoring. But despite eating this twice a day for 2 years I never even went above 158 lbs.

This was due to my activity level.

While working I would run and slide all over the place delivering meals and cooking things. Lifting and un-boxing and so on.

I had to run to get all of the order out on time. I had all sorts of things I had to take care of. I was doing intense cardio all day 6 days a week. This led to no strength gain and no weight gain.

In order to use everything effectively, you must master what your body considers exercise. if you run all the time, expect to eat more and don’t be too surprised if you don’t pack on weight.

But if you are doing strength training while eating tons, this just might be your ticket to packing on pounds.

So really it depends on the type of activities you engage in vs the amount you engage in them. Light cardio and more strength training will increase the effectiveness of the mass amounts of protein in your body. You have to find a balance that fits for you.

Can you afford to gain weight?

Food is expensive. Consider the value you get from a $20 meal vs $20 of ground beef. Obviously buying in bulk is the way to go.

This is the true comparison that you need to look at. Never eat out. You can buy the ingredients cheaper and in bulk. You’ll need it in order to increase your caloric intake.

Ensure that you won’t spend too much by setting limits on your shopping trips and nights out.

Easily fixed and not too bad of a solution when it comes to tight cash.

Bulk food stores are just about everywhere. You can get food delivered now too. Apps like Jet do that sort of thing.


In closing, all you need to do is split up your Fats, Carbs, and protein into percentages and test them at different levels and Weigh yourself every week to test how it affected your weight. That will most likely lead you to your best results.

You must find your own balance. But it is still a good idea to eat whole foods. Anything That looks snacky or sugary just stay away from it. It’s not good for you. No matter how much junk food you eat, you will never gain healthy weight from it.

Eat meats, veggies and good fats like olive oil and coconut oil and definitely add some meat oils in there when cooking eggs or veggies.

Increase your caloric density of the meals you eat. Your body needs to eat more to gain more.

But most of all, keep an eye on your training methods in the gym. Lower your cardio and ramp up the strength training. Your body will adjust accordingly!



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