How to Gain Weight Naturally | Weight Gain Diet
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If that’s you, then we have got the answer! Yes, we know that you might have this question in your mind and searching for the same answer, sometimes desperately now and then. Though it may seem next to impossible but with the right diet and exercises, one can easily achieve their fitness goal in a very less amount of time, and yes sometimes in 7 days or less than that. It may seem non-achievable now, but would definitely work out in the long run leaving you with results that last longer than your Android phone.
This blog will help you to find the exact answer and more and help you to know how to gain weight fast with an appropriate diet for weight gain in 7 days and build muscle through exercises for healthy weight gain.
While everyone is going loco about how to lose weight, we fail to understand that it is also very important to gain weight for some and not ignore it like the plague. It is very important to understand that every inch of your weight matters for the better and the worse. Therefore, today we are discussing how to gain weight. We know right how difficult it is to gain every single inch of our muscle mass and also to lose it, if not less but more. And guys for the nth time, being skinny is not necessarily being healthy! So, it is a request to not pay heed to popular media’s portrayal of ideal weight in movies and advertisements, especially for women (in short they lie).
Yet, we get to see the variation in the same as some want to increase their weight while others just want to add some muscle mass. And for the same, we will discuss about the necessary diet plan, and how to build muscle healthily.
Oh! And by the way, if you’re thinking that overeating is the key, it is not, so erase that myth from your mind. And don’t you make the mistake of thinking that you will gain weight in the right places after doing it (even though we told you not to do so because we knew it won’t help anyways) and we know that you don’t want to give birth to one of your nightmares, that is belly fat and we call it so because it is the first to come and last to live just like Virat Kohli in his training sessions. But don’t worry as we have safer ways to help you gain weight and achieve the ideal weight. So, get ready to transform.
Knowing to gain weight healthily and maintain a healthy body weight requires you to work out regularly and take a healthy diet. Get FITPASS and work out on your terms for gaining the ideal weight. What are you waiting for? (Dev babu?). Hurry and choose from the wide variety of workout routines to reach your goals and learn to gain weight at home.
The Danger of Being Underweight
Unlike the awareness we have about the dangers of being overweight, little do we know about the dangers of being underweight. Let’s educate ourselves.
A Body Mass Index (BMI) lower than 18.5 means a person is underweight. However, the BMI only accounts for weight and height and not muscle mass. A BMI lower than 18.5 signifies a weight lower than what is required for optimal health.
We all know that obesity is one of the biggest health problems in the world. However, note that being underweight is even worse - it poses a high chance of early death, more in men than in women. As it turns out, being overweight is much less harmful than being underweight. It can cause various health diseases such as may reduce immune function, causing osteoporosis, making a person increasingly vulnerable to infections, and causing fertility problems. Moreover, underweight people may be at a higher risk of dementia.
Natural Ways to Gain Weight with Healthy Weight Gain Diet
EAT IN SURPLUS: You know the trick mate, when you need more than the normal take surplus. Create a calorie surplus through your diet to gain weight. Use a calorie calculator to find out how many calories you need every day and supply your body with more than it needs. Increase your calorie intake by 300-500 calories (more than you need) to gain weight slowly. If you want to gain weight faster, then go for 700-1,000 calories above the required number.
Calories, however, are an estimated measurement and your body might need a couple of hundred less or more. Know that you would not need to consume an excess of calories for the rest of your life, just for a few weeks.
It is advised that you don’t drink too many aerated drinks or eat sugary foods to gain weight because it will have adverse effects rather than beneficial. You need to gain a balanced amount of muscle mass rather than unhealthy belly fat. Go for healthy foods and healthy activities.
PROTEIN IS OG: As we know the protocol, protein is the ultimate satisfier and protein is what will help you to gain healthy muscle mass. Muscle fibers are made up of protein and without it, the weight gain will be in the form of fat. Make your diet a high-protein diet when you eat more than you need to ensure that the calories are turned into muscle. Protein, however, fills you up faster, which might reduce your appetite. This will make it harder for you to get extra calories. But you’ll get there if you keep going and don’t give up. Consistency is the key!
Make sure that you get up to 1.5-2.2 grams of protein per kilogram of your body weight. You can go higher if you’re aiming for a higher number of calories. Include more meat, eggs, fish, legumes, nuts, dairy products, etc. in your diet. Consult your nutritionist if you want to include whey protein as well.
CALORIE CALLS: An ideal weight gain diet includes single-ingredient, whole foods. These foods are calorie-rich and are more filling as compared to junk food. Though this makes it harder to get a surplus of calories, but you can use spices, sauces, and condiments to help with the deficit. An additional benefit of doing the same is that adding some taste to it can help you to eat more. Remember that energy-dense foods contain a lot of calories as compared to their weight. To achieve the goal of gaining healthy muscle mass, include the following in your diet:
- Peanuts, walnuts, macadamia nuts, almonds
- Prunes, raisins, dates, and other dried fruit
- Avocado and extra virgin olive oil
- Cheese, yogurt, whole milk, and other high-fat dairies
- Brown rice, oats, and other whole grains
- Lamb, beef, pork, chicken, and other meat
- Potatoes and yams
- Peanut butter, granola, trail mix, dark chocolate, avocados
The above-mentioned foods are quite filling. Although every diet should include fibrous foods like fruits and vegetables, one should limit their intake to be able to have more calorie-dense foods.
DO NOT IGNORE CARBS AND FATS: As we know losing weight requires a person to reduce carbs and fat intake. In this case, you have to do the complete opposite that is if you want to gain weight. Don’t avoid high-carb or high-fat foods if you want the weight scale to move toward higher digits. The best combination for you is protein, carbs, and fats. Do not indulge in practices like intermittent fasting since they will only make it harder for you to get enough calories. Finally, eat at least 3 meals every day in addition to energy-dense snacks. This will help with gaining surplus nutrients for your body.
LIFT WEIGHTS SO THAT YOU CAN EXPAND YOUR WEIGHT: Lifting weights ensures that the extra calories add to your muscle mass instead of fat mass. Lift heavy weights 2-4 times every week; gradually increase weights and volume. Get in touch with floor trainers for instructions if you’re new to it. If you have tried it before and it didn’t help you, consult a doctor for medical issues like skeletal problems.
For obvious reasons, you should focus on weight training and leave cardio out of your workout routine. Cardio is good for fitness but too much cardio or doing it when you want to gain weight can burn additional calories, draining all your hard work. And we know that you don’t want that to happen.
Gaining weight or even losing the same is a very tedious process. However, if one is compatible with the same and works hard which is necessary, they can achieve their fitness goals within a short period, that is in 7 days or even less than that. Since that will depend on the individual so make sure that you put your best foot forward to achieving your fitness goals. So, Get.Set.Sweat.
Gaining weight is equally difficult to lose it. Maintaining a healthy body weight requires you to workout regularly and take a healthy diet.
To gain weight, consume more calories than you burn through a balanced diet rich in protein, healthy fats, and complex carbohydrates. Include nutrient-dense foods, frequent meals, and strength training exercises to build muscle mass and achieve healthy weight gain.
Gain weight naturally by increasing your calorie intake with nutrient-dense foods, including healthy fats, proteins, and carbohydrates. Eat frequent meals, incorporate strength training, and ensure adequate sleep and hydration to support muscle growth and overall health.
To gain weight, focus on a calorie surplus by eating more nutrient-dense foods, including proteins, healthy fats, and carbohydrates. Strength training exercises can help build muscle mass. Consistent eating habits, adequate rest, and hydration are essential for healthy weight gain.
To gain weight, you need to consume more calories than your body burns. Focus on eating nutrient-rich foods, including proteins, healthy fats, and carbohydrates, while combining it with strength training exercises.
You can gain weight by increasing your daily calorie intake with high-calorie, nutrient-dense foods like nuts, seeds, and whole grains. Incorporating resistance training to build muscle mass is also essential.
To gain weight, eat more frequently and include calorie-dense snacks like protein shakes and nut butters. Strength training, especially with weights, will help turn those extra calories into muscle rather than fat.
Gaining weight easily involves eating high-calorie foods that are healthy, such as avocados, nuts, and whole milk. Pair this with consistent strength training to build muscle rather than just fat.
Increase your calorie intake by eating more meals throughout the day, focusing on whole foods like lean meats, dairy, and complex carbohydrates. Resistance training is crucial to add muscle weight.
To gain weight fast, increase your caloric intake with energy-dense foods like smoothies, dried fruits, and fatty fish. Combine this with heavy weightlifting to promote muscle growth quickly.
You can gain weight by eating more high-calorie meals and snacks, ensuring you consume protein, carbs, and healthy fats. Strength training, especially with weights, will further help you build muscle mass.
To gain weight, increase portion sizes and eat more frequently, focusing on foods rich in calories and nutrients. Adding resistance training, such as lifting weights, will help you gain muscle rather than just fat.
You can gain weight at home by eating more frequently and including calorie-dense, nutritious foods in your diet. Engage in home workouts like squats and push-ups to build muscle and increase body weight.
Boys can gain weight fast by increasing their intake of high-calorie foods, including healthy fats, proteins, and carbohydrates. Pair this with regular strength training or weightlifting to promote muscle growth.
Girls can quickly gain weight by eating more calorie-rich foods like nuts, cheese, and whole grains. Incorporating weight training or bodyweight exercises will help build muscle and maintain a healthy weight gain.
To gain weight healthily, focus on consuming balanced meals that include proteins, complex carbs, and healthy fats. Regular strength training will ensure that the extra weight turns into muscle, not fat.
Choose nutrient-dense foods like avocados, nuts, lean proteins, and whole grains. Strength training exercises will help you gain muscle and ensure that weight gain is healthy and sustainable.
A healthy weight gain involves consuming whole foods that provide essential nutrients, increasing your caloric intake, and incorporating resistance training to build muscle instead of fat.
Gaining weight requires eating more calories than your body burns. Focus on energy-dense, nutritious foods like nuts, lean meats, and whole grains, and engage in resistance exercises to build muscle mass.
Boys can quickly gain weight by eating more calorie-rich foods like nuts, cheese, and whole grains. Incorporating weight training or bodyweight exercises will help build muscle and maintain a healthy weight gain.
To gain weight, you should consume more high-calorie, nutrient-rich foods, and increase your portion sizes. Pair this with weightlifting or resistance training to build muscle.
Natural weight gain involves eating more whole, unprocessed foods such as nuts, seeds, and avocados. Regular strength training helps convert the extra calories into muscle rather than fat.
Rapid weight gain requires consuming calorie-rich foods such as nuts, cheese, and fatty fish. Combine this with strength training exercises like weightlifting to build muscle mass quickly.
To gain weight, increase your calorie intake by eating more frequently and including high-calorie foods like peanut butter, eggs, and whole milk. Strength training will help you gain muscle.
Gaining weight happens when you eat more calories than you burn through physical activity. Eating nutrient-dense meals and engaging in strength training will help increase your muscle mass.
You can take high-calorie supplements, protein powders, or weight-gainer shakes to boost your calorie intake. Eating calorie-dense foods like nuts and avocados can also help you gain weight faster.
For weight gain, focus on eating more frequently, choosing calorie-dense foods, and incorporating strength training into your routine to build muscle and increase overall body mass.
