If you’ve ever been the friend who’s told to “just eat more” when trying to gain weight, you’ll know it’s not that simple. While most of the world is googling “how to lose weight fast,” there’s a whole other camp of people desperately trying to fill out their jeans, and spoiler alert: it’s not just about stuffing your face with pizza and milkshakes.
Experts have it that protein is the unsung hero of healthy weight gain. According to Healthline, protein is essential for building muscle mass, not just adding body fat. So if you’re looking to gain weight the strong-and-toned way, focusing on high-quality protein sources is key.
The Mayo Clinic mentions that lean meats like chicken, turkey, and beef pack a serious punch. However, if you’re more plant-inclined, you’re still covered—lentils, chickpeas, tofu, tempeh, and even quinoa (yes, it’s a complete protein!) are all excellent options. The above clinic points out that pairing these with complex carbs like brown rice or sweet potatoes can supercharge your weight gain in a healthy, sustainable way.
If you’re loading up on protein but skipping strength training, your body may store more fat than muscle. Therefore, the clinic above recommends that you combine that clean diet with a proper lifting routine, and you’ve got yourself a natural bulking recipe.
Protein shakes are allowed as well, especially post-workout, notes Medical News Today. Just make sure they’re not filled with unnecessary sugar or weird additives. It is added that you look for ones with whey, casein, or pea protein if you’re plant-based.
Gaining weight the right way takes just as much thought and effort as losing it. It’s about feeding your body what it needs, not just more of everything. So next time someone says, “You’re so lucky to be skinny,” smile—and then pass them the protein-packed peanut butter smoothie.
Also see: Can antidepressants cause weight gain?
