If you want to gain weight then the most important thing is to add protein and carbs in your diet, because without that you cannot gain weight properly.
There are plenty of normal weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity
Therefore, it is absolutely essential that you still eat healthy foods and live an overall healthy lifestyle.
Now let’s look at several effective ways to gain weight fast, without ruining your health at the same time.
Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.
You don’t need to count calories for the rest of your life, but it helps to do it for the first few days/weeks to get a feel for how many calories you are eating.
The single most important nutrient for gaining healthy weight is protein.
High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.
It is also a bad idea to do intermittent fasting . This is useful for weight loss and health improvement, but can make it much harder to eat enough calories to gain weight.
Make sure to eat at least 3 meals per day, and try to add in energy-dense snacks whenever possible.
In order to gain weight, eat at least 3 meals per day and make sure to eat plenty of fat, carbs and protein.
The problem is that these foods tend to be more filling than processed junk foods , making it harder to get in enough calories.
Eating whole fruit is fine, but try to emphasize fruit that doesn’t require too much chewing, such as bananas .
You can add sauces, spices and condiments to your foods to make it easier to eat more of them. Base your diet on energy-dense foods as much as possible.
Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you are eating.
Here are 4 more tips to gain weight:
1. Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
2. Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
3. Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
4. Use bigger plates. Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less .
There are several other things you can do to gain weight even faster. These include drinking milk, using weight gainer shakes, adding cream to your coffee and eating more often.
So you should expect a certain level of difficulty. In some cases, you may literally need to force yourself to eat despite feeling stuffed.
At the end of the day, changing your weight is a marathon, not a sprint. It can take a long time, and you need to be consistent if you want to succeed in the long run.