More than 70% of people are facing overweight or obesity. However, in the same manner, many people are suffering from the opposite problems; skinny or underweight. Some people want to gain some muscles. If you are underweight or want some muscles in your body principles are the same to focus on your diet. Diet are the main source that will help you in reducing weight as well as gaining. If you want to gain some pounds you should have to do in a way that will ensure gaining weight in a healthy way. If you go for a crappy diet, this will not only ruin your down but also affect your workout and promote more fats than muscles and cause many health issues. Remember, consistency is the key to long-term success, increasing pounds is difficult but not impossible. In this article we will discuss how will you gain weight safely as well quickly in a healthy way.
Eat more calories than you burn
First principle to get some muscles is eating calories. Eat more calories than you burn in a day. On average a man required an additional 500 calories in a day. If you will get the required amount of calories you will succeed gain one pound in a week. A study says that an increase of one pound in a week is healthy. Taking this goal in mind start your day with a heavy breakfast. Eat an extra slice of whole-grain bread with peanut butter or almond or nuts butter, as these are of high protein and full of fats. Two spoons of peanut butter contain approximately 200 calories. Similarly, add cheese sauce to your veggies. Use extra egg and cheese in your omelette. Drink a glass of milk.
Protein is the main thing to add pounds to the body. Try to take an extra amount of protein in your diet. Eat fish, eggs, dairy products, soybeans or whey protein. It will help you in gaining weight fast as protein helps in building lean muscle mass. As proteins are responsible for building up muscles, without it extra calories are also ended up as body fat.
However, you should keep in mind that protein is a double-edged sword, if it helps you in gaining weight, on other hand it will also reduce your hunger and appetite significantly. If your calorie intake is high you should go for a high protein diet so that you can balance it.
Avoid junk food
Binging on soda and cheese butter will top up your fats instead of building up muscles. Gaining weight should be healthy. Only adding fats to your body will move you wrong, you will start losing your potential, become lazy, many health issues will rise up, disturb your immune system and many more. Eating salt, sugar, and bad fats are bad things for your health. So the right way to get a healthy weight is to focus on a diet; take dairy foods, fruits, meats and some vegetables, and avoid junk food; burgers, pizza, fried foods and processed foods. You can go for lunch or dinner once in a week.
Eat carbs, fats and energy
A healthy body attracts everyone. Looking healthy is a good choice instead of looking fatty. A healthy body needs nutrition of all type. You need to go for veggies, especially green veggies, fresh fruit juices, and useful fats. Eating the right diet of fruits, vegetables, protein, and whole grains is the best way to get enough amount of minerals and vitamins. Similarly, eating energy-dense food is a good choice. That’s the wise choice to fill you up with energy-dense food without feeling over, such as avocado, olive oil, dairy milk, dates dry fruits, bananas and nuts.
- Eat condiments, sauces, and toppings
- Lifting weight
- Weight gainer food
- Snack meal time
- Eat, eat and eat
Add protein powder to your food like mashed potatoes, oatmeals, pan
- cakes or a glass of milk.
- Take whole grain or protein pasta.
- Swap sour cream for Greek yoghurt.
- Top up your meals with cheese, nuts, avocado, and peanut cream or butter
- Put mayo in your sandwich
- Use cream-based sauces.
- Drizzle your toast with Natural sugar like maple syrup, and honey.
- If you want to gain weight fast, you need to add 500 calories daily. And
- if you have a fast metabolism you need more of it.
- When you initiated to gain weight, start strength training to ensure that you are adding muscles not fats.