How to Gain Weight
If you want to gain weight, it’s very important to do it right.
Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time.If you’re underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.There are plenty of normal-weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity .Therefore, it’s absolutely essential to eat healthy foods and live an overall healthy lifestyle. (It’s very important to eat mostly healthy foods even when you’re trying to gain weight.) The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day.If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take. he single most important nutrient for gaining healthy weight is protein.
Muscle is made of protein and without it most of those extra calories may end up as body fat.Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into muscle .However, keep in mind that protein is a double-edged sword. It’s also highly filling, which may reduce your hunger and appetite significantly, making it harder to get in enough calories (13, 14).if you're trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.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. Many people try restricting either carbs or fat when trying to lose weight.
This is a bad idea if your goal is to gain weight, as it will make it harder to get in enough calories.Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.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 three meals per day and try to add in energy-dense snacks whenever possible.
Here are some energy-dense foods that are perfect for gaining weight:
Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
Dried fruit: Raisins, dates, prunes and others.
High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
Fats and oils: Extra virgin olive oil and avocado oil.
Grains: Whole grains like oats and brown rice.
Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
Tubers: Potatoes, sweet potatoes and yams.
Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.
Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full.
It may be a good idea to avoid eating a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods.
How to Lose Weight
How to Get Abs
Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time.If you’re underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.There are plenty of normal-weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity .Therefore, it’s absolutely essential to eat healthy foods and live an overall healthy lifestyle. (It’s very important to eat mostly healthy foods even when you’re trying to gain weight.) The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day.If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take. he single most important nutrient for gaining healthy weight is protein.
This is a bad idea if your goal is to gain weight, as it will make it harder to get in enough calories.Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.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 three meals per day and try to add in energy-dense snacks whenever possible.
Here are some energy-dense foods that are perfect for gaining weight:
Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
Dried fruit: Raisins, dates, prunes and others.
High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
Fats and oils: Extra virgin olive oil and avocado oil.
Grains: Whole grains like oats and brown rice.
Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
Tubers: Potatoes, sweet potatoes and yams.
Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.
Many of these foods are very filling, and sometimes you may need to force yourself to keep eating even if you feel full.
It may be a good idea to avoid eating a ton of vegetables if gaining weight is a priority for you. It simply leaves less room for energy-dense foods.
How to Lose Weight
How to Get Abs
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