Best Way to Gain Weight Fast and Safe
Weight gain is categorically defined as an increase in body weight, contributing to an increase in muscle mass, fat deposits, or accumulation of excess body fluids. Being underweight is defined as having a body mass index (BMI) below 18.5. According to a study, underweight people are associated with the risk of early death, and it is 2–3 times more common among girls and women, compared to men.
Putting on weight may be necessary for a person who is underweight. It may also be a measurable goal for someone who is aiming to build muscle. In general, consuming more calories than the body burns will result in weight gain. People who are trying to gain weight should also be mindful of the types of food they are consuming. For example, eating foods that are high in sugar is an easy way of increasing calorie intake, but it can also increase a person’s risk of developing type 2 diabetes. Some of the causes for being underweight are: Stress, eating disorder, thyroid disorder, diabetes, cancer, infections, celiac disease and so on.
Following are some of the best tips to gain weight fast and safely:
- Eat more calories than your body can burn
Eating at least three meals a day can make it easier to increase calorie intake. Snacking between meals can also help to increase the number of calories in the diet.
- Have a protein-rich diet
A greater amount of protein-rich foods like soybean, fish, eggs, dairy products, nuts or whey protein helps gain weight as it helps build lean muscle mass.
- Increased carbs and high-fat foods
Including foods rich in fibrous carbohydrates and healthful fats like bananas, oats, quinoa, sweet potatoes and cheese in every meal will provide an essential energy source to maintain a regular exercise regime, and to support muscle growth.
- Weight lifting and exercise
Weight training at least three times a week is important to healthy weight gain. This will help in gaining and maintaining lean muscle mass.
- Protein and weight gain supplements
Many such supplements are available in the form of powders which can be prepared as shakes with milk and consumed. Use such supplements from credible brands, in limited amounts and for a limited time.
- Consume energy-rich foods
Energy-rich foods include nuts like almonds, walnuts, peanuts, dried fruits like raisins or prunes, dark chocolate, high-fat dairy foods like condensed milk, full-fat cream, milk, veggies like potatoes and yams, etc.
- Sleeping and eating pattern
Sleep plays crucial role in aiding digestion and the overall metabolic process, therefore, it is necessary to have adequate sleep. Prefer eating your carb-rich or calorie-rich diet and protein-rich diet first and the veggies later. This helps in the early burning of the digested calories and gradually you end up eating again.
- Avoid intermittent fasting and smoking
Such habits are harmful to your health and lead to an overall loss of weight and efficient body functions.