Are you concerned about how to gain weight fast?
Well, you have to worry no more. By following this easy-to-follow weight-gain guide, put on those extra pounds that you've always wanted.
How much Weight Should be Gained?
Increasing calorie consumption in a reasonable amount increases weight by 1-2 pounds per week. A pound of muscle mass can be gained with an excess of 2,000 to 2,500 calories per week, while a pound of fat can be gained with an excess of 3,500 calories per week.
How to Gain Weight Fast?
1) Plan your Meals and Snacks
To maintain a healthy appetite, eat small, frequent meals. Each day, schedule three meals and two to three snacks.
- Ideas for Quick Meals
- Simple Meal Ideas
2) Drink Water Between Meals
Don't fill up on small meals all day. Between meals and snacks, sip some water. Limit your intake of sugary beverages, cake, cookies, and candies. These foods don't have many nutrients and can make you feel satiated.
3) Have an Occasional Treat
Even underweight, watch out for too much sugar and fat. Ice cream and pie are acceptable now and then. But the majority of treats have to be nutritious and calorie-dense.
4) Make Nutrient-dense Dietary Choices
Pick whole-grain items like bread, pasta, cereals, fruits and vegetables, dairy products, nuts, and seeds as part of your daily diet.
5) Ideal Foods for Weight Gain
- Cheese
- Eggs
- Peanut Butter
- Dried Fruits and Nuts
- Butter
Foods To Avoid During Weight Gain
Avoid relying on high-calorie, high-saturated-fat, and high-sugar meals and beverages to gain weight, such as chocolate, cakes, and sugary beverages. These foods promote body fat rather than lean muscle mass and raise your risk of having high blood cholesterol levels.
Source :- https://www.kayawell.com/Ayurveda/gain-weight-fast-and-safely
But the reality is that being underweight can cause health problems.❍ Improvement in Weight GainFat is always held responsible for causing people to be overweight and obese.
In fact, the breaking down of carbohydrates and storing energy (calories) in the form of fat is good.Stored energy from fat helps one to get through an exhausting job or workout.
It plays a key role in brain development, and in preventing inflammation (swelling) and blood clots.
Fat helps in Growing healthy skin and hair, as well.One can determine whether one is underweight by using a Body Mass Index (BMI) calculator.
If one’s BMI is less than 18.5, one is underweight.
Even if the fat, sugar, and salt in junk food don’t result in extra weight, it can still harm our body.❍ For improving weight gain, the following tips can help❍ Add Healthy Calories to Gain WeightOne doesn’t need to drastically change the diet.
1st of all, check your BMI by any online BMI calculator and if it comes out to be less than the normal range, then, of course, your underweight.It may be due to various reasons like genetic, nutritional deficiency, fast metabolism and many more.If you want to add weight, for sure, junk food will help.
Since it will add the bulk but the nutritional deficiency will rather worsen.
So healthy gain is a must.
Here’s a simplified list.Know the reasons to gain weight
