Obesity is a problem that affects a lot of people in the world. However, some people are suffering from the opposite problem: underweight. Moreover, other people who are not underweight want to gain some muscle. If you are one of these, you will need a strategy in order to gain weight quickly and safely (in a healthy way).
Eating donuts and high sugar foods won’t be the solution as it will destroy your health. This is why it is really important to do it right: by eating hearty & healthy meals.
Here are some tips to gain some weight without ruining your health at the same time:
🔸Eat more calories than the calories your body is burning
The most important thing you should do in order to gain weight easily is to eat extra calories. This means that you will eat more calories than your body really needs. If you want to gain weight slowly, we recommend eating 300-500 calories more per day. If you want to do it fast, aim for 700-1000 calories more per day.
🔸Eat at least 3 times per day
🔸Eat more protein
If you want to gain weight, you should definitely increase your protein intake. The extra calories coming from a high-protein diet are turned into muscle. Foods rich in protein are meats, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like whey protein could also be a way to integrate more protein into your diet.
🔸Eat plenty of carbs and fat
🔸Eat energy-dense foods and add sauces and spices
Find here some energy-dense foods that can help you gain weight:
- Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc
- Dried fruits
- High-fat dairy: Whole milk, full-fat yogurt or cheese
- Extra virgin olive oil and avocado oil
- Whole grains like oats and brown rice
- Potatoes and sweet potatoes
But also dark chocolate, avocados, peanut butter, coconut milk, or granola. Add them to your shopping list!
🔸Do a weight training 2-4 times per week
In order to be sure that the extra calories will go directly to your muscles, it is important to lift heavy weight. Try to increase the weight of your dumbbells for each new training.
But don’t’ forget: gaining weight is a difficult process that takes time and consistency is the key a long term success.