How to Gain Weight Naturally | Weight Gain Diet

How to Gain Weight Naturally | Weight Gain Diet

FITPASS Editorial Team09 January, 2020Updated on : 01 Jun 2023

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

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

Consume More Calories Than You Burn

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.

Get Plenty of Protein

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.

Consume Energy-dense Foods

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:

  1. Peanuts, walnuts, macadamia nuts, almonds
  2. Prunes, raisins, dates, and other dried fruit
  3. Avocado and extra virgin olive oil
  4. Cheese, yogurt, whole milk, and other high-fat dairies
  5. Brown rice, oats, and other whole grains
  6. Lamb, beef, pork, chicken, and other meat
  7. Potatoes and yams
  8. 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.

Consume Carbs and Fats

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 Heavy

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.


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