You need to eat more calories than your body burns to put on some extra pounds. It doesn’t matter if you think you’re going to eat a lot. While the total calorie consumption is lower than your calorie output, you won’t add weight. You need to build a caloric surplus to get larger. You’ve got to eat more calories than you do now to add your weight on and stop being skinny. This is the ultimate guide to foods for skinny guys who want to add some extra weight naturally!  

Why Can’t I Gain Weight?

Skinny guys usually believe they should eat whatever they want without adding weight. They claim that they should eat junk food every day, and they have a high metabolism. Some people don’t believe they should add weight because they don’t consume the food they eat, are stressed out, or “have worms.” But here is the truth: you can eat all you want without adding weight because you don’t eat too much. I know you think you’re doing it, but you’re not—otherwise, you wouldn’t be thin. Very, truly.

Track your daily intake of calories for evidence. Spend the next week logging what you’re eating in an app like my fitness pal. You’ll see that you don’t eat that many calories. This is the biggest reason that you don’t add weight. It doesn’t mean there’s no high metabolism. Some people have a hard time losing weight because they’re busier. Some are inherently slender since they have small bodies and are thus not born to be massive and heavy (ectomorphs).

But any lean man, hard gainer, and ectomorph who drinks more calories than he loses get more weight. It doesn’t matter whether you have a fast appetite, a slim build, or poor genetics. The only thing is that you’re going to have to eat more calories than the normal person to add on weight to get taller.

Avoid pretending that you can’t change your body because of your metabolism. Avoid assuming that you’re somehow going to be skinny like everyone in your family is. Start understanding this is all about diet. Eat more calories than you burn—consistently—and you’ll add weight. It’s just that easy.

How to Gain More Weight?

The three elements to go from slim to muscular are diet, exercise, and consistency. Here are the most significant weight gain tips for skinny hard gainers and ectomorphs.

1. Eat more

Gain more calories than the body burns. Too much depends on the level of metabolism and activity. So if you don’t have enough weight, you don’t eat enough.

2. Eat any more meals

Small meals are simpler to consume than huge ones. They’re not making you feel stuffed. Wake up early, eat tea, and then eat 3-4 more meals a day.

3. Eat the Rich Calorie Foods

Foods rich in carbohydrates and/or fats contain more calories per meal. It needs less to consume to produce a caloric surplus. Bulk up on noodles, dried fruit, nuts, etc.

4. Eat more protein

Your muscles require protein to heal from your exercises and grow larger. Eat a whole source of protein for each meal—meat, chicken, fish, eggs, etc.

5. Switch to liquid

Mixed food digests more quickly than solid foods. Create weight gainer shakes by adding rice, milk, bananas, peanut butter, and whey protein in your blender.

6. Track your calories

Skinny guys overestimate how much they’re fed. They think they’re eating a lot, but they don’t. Track your calorie intake to make sure you’re getting enough to get enough weight.

7. Lift heavy weights

Avoid spending time on curls and bees. Conduct free weight, instead, for compounds like Squats and Deadlifts. They’re causing more strength and muscle gains to gain weight.

8. Be consistent

If you eat a lot today but a bit more than the rest of the week, you’re not going to add weight. You must still eat more than you consume to raise your body weight.

Best Foods for Skinny Guys to Put on Weight

Here is the list of foods for skinny people

1. Milk

Milk has been utilized for years as a weight gainer or muscle builder.  It contains a good protein, carbohydrate, and fat balance and is a good source of calcium, as well as other minerals and vitamins. Milk is an ideal protein source for those seeking to add more muscle, including both casein and whey proteins. A study has also proven that, when combined with weightlifting, it can help you add muscle.

Furthermore, studies have shown that milk, or mixed whey and casein, can contribute to greater mass gain than other sources of protein. If you’re exercising, consider drinking one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or before and during a workout.

2. Rice

Rice, to help you add weight, is a quick, low-cost carb source. 204 calories, 44 grams of carbs, and very little fat are given by only 1 cup (158 grams) of cooked white rice. Rice is also moderately calorie-dense, meaning from a single serving you can quickly receive a high volume of carbs and calories. This encourages you to consume more food, especially if you have a low appetite or quickly get loaded.

2-minute packets of microwavable rice will quickly be added to other protein sources and pre-made meals while you’re on the move or in a hurry. Another traditional strategy is to cook a big pot of rice, cool it or freeze individual portions, and then mix it with various proteins and healthy fats.

3. Nuts and Nut butter

If you’re trying to add weight, nuts and nut butter are great options.  There are 170 calories, 6 grams of protein, 4 grams of carbohydrate, and 15 grams of good fat in only one small handful of raw almonds (1/4 cup). As nuts are very calorie-dense, hundreds of calories can easily be added to only two handfuls a day with a meal or as a snack. Several foods or dishes, such as smoothies, yogurts, and crackers, can be added to nut butter to turn them into a high-calorie snack in no time. Be sure, though, that you choose 100% almond butter with no added sugar or extra oils. 

4. Starchy Food like Potato

The primary source of food for most sports and practices is glycogen. Most of these carb sources often have essential nutrients and fiber, as well as resistant starch that can help feed the gut bacteria. A very simple and cost-effective way to add more calories is to add potatoes and some other starchy foods.

Try choosing one of these safe sources of starchy carbohydrates:

1. quinoa
2. Oats,
3. Maize
4. Sweet potatoes or regular potatoes
5. Squash
6. Legumes and beans

To help you gain weight, potatoes and other starches not only contribute to carbs and calories but also boost the muscle glycogen reserves.

5. Fishes

Salmon and fatty fish are, like red meat, excellent sources of protein and essential healthy fats.  The omega-3 fatty acids are one of the most essential and well-known of all the nutrients that salmon and oily fish contain. They give your well-being various advantages and help combat diseases.

Just one 6-ounce (170-gram) deboned wild sockeye salmon fillet contains about 250 calories and 12 grams of healthy fat. 37 grams of high-quality protein are packed in the same serving, helping you develop muscle or add weight.

There are several ways you can eat salmon: steamed, sautéed, smoked, roasted, cooked, or poached. You should also try smoked salmon or eat raw sushi and sashimi salmon.

Conclusion 

The trick to weight gain is to eat more calories regularly than you burn with exercise. It is also necessary to lift weights, so that the extra calories from meals and high-calorie snacks can be used instead of only adding fat to create muscle. Use the ingredients on this page in the menus and menu plans that you love and that you can commit to for the long term.