It’s also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk. Many cheeses contain cholesterol and saturated fat. Like most high calorie foods, cheeses of all kinds are best consumed in moderation. Adequate consumption of high quality proteins from animal products is essential for optimal growth, development, and human health ( 29). If you’re new to training, consider hiring a qualified personal trainer or taking a class to help you get started, if this is possible for you.

Herring C M, et al. (2018). Impacts of maternal dietary protein intake on fetal survival, growth, and development. Try weight gainer shakes. If you are having trouble gaining weight, consider weight gainer shakes. These are very high in protein, carbs, and calories. 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. CheesePhysical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed Feb. 15, 2023. Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov/. Accessed Feb. 15, 2023. Try filling dates with nut butter, cream cheese, or cooked grains like rice or quinoa. Add one or two dates to smoothies, sauces, and dressings for a touch of sweetness. Summary You can realistically gain 1 to 2 pounds (0.45 to 0.91 kg) of muscle weight per month if you are committed to your weight gain and work out regimen. You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week. However, these foods tend to be more filling than processed junk foods, making it harder to get in enough calories.

Consuming soda, donuts, and other junk foods may help you gain weight initially, but it can increase your risk of heart disease, diabetes, and cancer ( 1, 2, 3).

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. The amount of time it takes to gain weight will be different for everyone, as your body responds to extra calories and weight gain by reducing your appetite and boosting your metabolism. The bottom line