Can't gain weight? This question is undoubtedly addressed by the vast majority of beginner exercisers. Many of them don't know what to do and it happens that this problem even discourages them from exercising for good. The solution is really simple.
First of all, we will explain the simple mechanism on which everything works, and we will also focus on specific foods that are suitable for gaining weight. However, these will not be chips or chocolates, but foods with health benefits.
It should be noted that you can find a video on our YouTube channel that also focuses on the same issue. So, if you prefer the audiovisual form to the written one, you can definitely check out our video:
How does it all work?
The whole thing is very simple. If you want to gain weight, your caloric intake must be greater than your caloric expenditure. If you have an active lifestyle, a manual job that requires you to go to the gym, or a childyou're doing some aerobic sport, the calorie intake requirements can be really high. Therefore, you may think you are eating more than enough, but in reality your calorie intake is less than or equal to your calorie expenditure. This can be caused, for example, by an inappropriate diet composition.
If you focus on your diet and monitor your calorie intake, it should not be a problem to increase it. In addition to the total calorie intake, you also need to keep an eye on the sub-components of your diet. This means, for example, the intake of simple carbohydrates, unhealthy fats and other substances. Even while gaining weight, it is necessary to stay healthy and not risk, for example, various civilisation diseases, including diabetes. Therefore, we will now advise you which foods to include in your diet and which ones to avoid.
1. Peanut/nut butters
Not only peanut butter, but also other nut butters have become very popular recently. Not only among athletes but also among people who are not actively involved in sports. These butters contain quite a few calories, and that's exactly what you need if you want to gain weight. In addition to carbohydrates, peanut butters are also rich in protein and fat. As well, they contain a significant amount of minerals and vitamins. The same is generally true for other nut butters, but it always depends on which nuts the butter is made from.
On the other hand, we must also mention the negatives. Peanuts contain quite a bit of omega 6 fatty acids, which are not healthy in large quantities unless balanced with enough omega 3 fatty acids. Like other legumes, peanuts contain a significant amount of antinutrients. Nuts in general contain phosphorus, so their consumption should not be too frequent. In short, these are foods that are good to include in the diet, but should not be built upon. If you add a teaspoon of peanut butter to Greek yoghurt, for example, nothingand your caloric intake will increase.
TIP: We have selected the best nut butters on the market 2025!
2. Avocados
Perhaps no food is experiencing such a boom at the moment as the avocado. And no wonder. It's the least sweet fruit, so it doesn't contain too many carbs. What avocados are very rich in, however, are healthful fats. Besides that, potassium, magnesium, copper and B vitamins and many other micronutrients are found in avocados .
Many people like avocados on their own, but they can also be used as an ingredient in spreads, soups or various fruit creams. Avocados are also great with wholemeal bread, to which you can add white cheese, for example. A taste-perfect meal with a good dose of calories and healthy fats is just around the corner.
3. Dried fruit
Dried fruit has the advantage of containing a large dose of calories in relatively small quantities. This makes it easier to take in more energy from it than eating normal fruit. Another great advantage is that dried fruit can be used in a large number of recipes. For example, it is great to add it to homemade protein bars or simply to yogurt. There are many possibilities for preparation and it always tastes great.
4. Fruit smoothies
Smoothies, like dried fruit, have the advantage of allowing you to take in a large amount of nutrients in a small portion. This gives you the opportunity to take in many more calories than if you were to eat fruit in its normal form. Again, there is the option of combining fruit with nuts, yoghurt and basically anything you fancy, for example.
For some, however, a liquid diet can be a problem due to impaired digestion. This is because alpha-amylase, which is an enzyme found in saliva that ensures the digestion of carbohydrates, does not have enough time to coat the food. I personally like smoothies a lot and don't have digestion problems, however, everyone's body is set up a little differently.
5. Olive oil
Olive oil is great for cold cooking. Some bodybuilders even drink a shot of olive oil with meals. We don't outright recommend this method, but you can definitely try it anyway. But for most normal mortals, adding a few drops of olive oil to a salad or meat, for example, is enough. This will increase the fat content and thus the caloric value of the food.
6. Gainer
You should only opt for a gainer if you are unable to gain weight in the long term. It is very easy to get into a vicious circle with a gainer. When you gain weight with a gainer, the demands on your body increase. This means you will need even more calories than before. A big disadvantage of gainers is often their poor quality ingredients. Of course, there are also good quality ones, but there are not many of them on the Czech market. If you are thinking about buying a gainer, take a look at our ranking of the best gainerswhere we will advise you which ones are worth investing in and which ones to avoid.
In conclusion, I would just add that gaining weight is not such a problem for most people. We just need to be careful not to ruin our health and eat the least healthy foods at all costs.
Other articles we recommend for you:
- CREATINE: When and how much to take?
- How much protein to take daily?
- How much protein should you eat?
How to gain weight, food tips and is a gainer suitable? (Video):
Why can you trust us?
Sport has been my lifelong passion, I have been close to it since I was a child. For a long time I was primarily involved in athletics, which also eventually led me to the gym. Every good sprinter knows that to get one tenth of a start, he must therefore sacrifice hundreds of hours in training. And it was this toil behind the curtain, which no one sees, that was my greatest passion.
Every kilo in the gym helped me to move a little closer to my goal and I fell in love with the gym very quickly. Even though I don't race anymore, nothing has changed in my relationship with uncompromising training.