Tips For Being Safe And Healthy When Gaining Weight Quickly
Which foods are greatest for gaining weight?
It's crucial to gain weight properly if you're underweight and want to do so.
Although consuming soda, donuts, and other junk food may initially help you gain weight, it can also increase your risk of developing cancer, heart disease, and diabetes.
Instead of gaining a lot of undesirable belly fat, a healthier way to gain weight is to gain a balanced quantity of muscle mass and subcutaneous fat.
According to a recent animal study, having extra belly fat may increase your risk of developing cancer.
Even if you are not overweight, having a high proportion of body fat raises your risk of type 2 diabetes and other health issues.
Focus on eating more nutrient-dense meals and leading an overall healthy lifestyle that includes exercising, getting adequate sleep, and, if you can, lowering stress if you want to gain weight in a healthy way.
Why is weight gain significant?
While around 90% of adults worldwide are either overweight or obese, the opposing issue of underweight persons is also prevalent.
Some people may have a rapid metabolism or a hereditary predisposition to being underweight. A lack of weight may also be a sign of poor diet or underlying medical issues.
In addition, many individuals who are not clinically underweight may nonetheless desire to put on weight and muscle for various reasons.
The fundamentals are the same whether you're trying to gain muscle weight or are clinically underweight.
What exactly does being "underweight" mean?
An individual is considered underweight if their body mass index (BMI) is less than 18. According to estimates, this is less than the body mass required to maintain ideal health.
Utilize this calculator.
Verified Source to determine your BMI range.
However, keep in mind that the BMI scale, which solely considers weight and height, has numerous flaws. It does not take muscle mass into account.
There are some healthy individuals who are naturally incredibly thin. According to this scale, being underweight does not always indicate that you have a health issue.
The Centers for Disease Control and Prevention (CDC) estimate that women are nearly twice as likely as men to be underweight. In a poll conducted in the United States that divided participants into men and women, 1.3% of males and 2% of women 20 years of age and older are underweight.
Associated health concerns with underweight
Your health could be harmed if you are underweight.
According to one study, people who are clinically underweight have a nearly twofold higher risk of dying than people who are obese. This suggests that being underweight may be more harmful to your health than being obese.
Further research revealed that after the age of 38, self-reported health outcomes dramatically decreased among underweight people, suggesting that having a low BMI later in life may be associated with higher health risks.
Being underweight can affect your fertility, harm your immune system, increase your chance of infection, cause osteoporosis and fractures, and increase your risk of infection.
Additionally, those who are underweight have a considerably higher risk of developing sarcopenia (age-related muscular wasting) and may have a higher risk of developing dementia.
It may also cause issues with growth and development in kids.
the root causes of underweight
Unhealthy weight loss can result from a number of medical issues, including:
Disorders of eating: This includes the severe mental illness anorexia nervosa.
Thyroid issues: Hyperthyroidism, or an overactive thyroid, can speed up metabolism and result in unhealthful weight loss.
The most severe case of gluten sensitivity is celiac disease. The prevalence of celiac disease has increased overall over the 20th and 21st century.
Uncontrolled diabetes, especially type 1, can cause significant weight loss.
Cancer: Cancer can induce a hypercatabolic state in the body, which results in more energy being utilized. The severity of the weight loss and the type of cancer a person has can both affect how much weight a person loses.
Infections: A few infections can leave a person dangerously underweight. Parasites, TB, and HIV infection are examples of this.
To rule out any major medical concerns, you may wish to schedule a visit with a doctor if you are underweight.
This is especially crucial if you've just started shedding a lot of weight without consciously attempting.
Various methods for gaining weight
There are numerous methods you can employ to bulk up, no matter why you wish to put on weight.
We've listed numerous different strategies for assisting you in gaining weight below.
boost your calorie intake
The most crucial thing you can do to gain weight is to consume more calories than your body requires, called a calorie surplus.
Using this calorie calculator, you may estimate your daily caloric requirements.
According to the calculator, you should aim to consume 300–500 calories more each day than you expend if you want to gain weight gradually and steadily. Aim for approximately 700–1,000 more calories per day above your maintenance range if you want to acquire weight quickly.
Remember that calorie estimators are just that—estimates. Give or take a few hundred calories every day, depending on your needs.
Although you don't have to track calories forever, doing so for the first few days or weeks can help you get a sense of how many calories you're consuming. There are lots of fantastic tools available to support you.
You should consume more protein.
For optimum growth, development, and human health, high quality proteins from animal products must be consumed in sufficient amounts.
Increasing protein will enhance lean muscle mass, according to a 2020 study including 23 people.
The Recommended Dietary Allowance of protein is between 1.0 and 1.6 grams of protein per kilogram of body weight per day to support skeletal and muscular growth and physical strength in healthy adults with little to moderate physical activity.
Healthy people may consume up to 2 grams of protein per kilogram of body weight per day, with a maximum of 3.5 grams per kilogram of body weight per day.
Meats, fish, eggs, many dairy products, legumes, nuts, and other foods are examples of high protein foods. If getting enough protein in your diet is a challenge for you, protein supplements like whey protein can be helpful.
However, protein may also dramatically lessen your appetite and hunger, making it more difficult to consume adequate calories.
Furthermore, consuming too much protein may make you more susceptible to developing heart disease.
Consult a doctor to determine whether increasing your protein consumption would enable you to safely gain the weight you want.
Boost your consumption of fat and carbohydrates.
When attempting to reduce weight, many people restrict their intake of carbs or fat.
As it will be more difficult to consume enough calories, this may make it difficult to gain weight.
If gaining weight is a priority for you, eat lots of high-carb and high-fat foods. Each meal should have a good amount of protein, fat, and carbohydrates.
Avoid eating regimens like intermittent fasting, for example. This diet can be beneficial for losing weight and for other reasons, but it can make it much more difficult to consume enough calories to gain weight.
Eat at least three meals a day, and whenever you can, include an energy-dense snack.
Increase your consumption of meals high in energy
Eating primarily whole foods, such as fruits, vegetables, whole grains, and legumes, is crucial.
However, because these foods are typically more satisfying than processed junk food, it is more difficult to consume enough calories from them.
This can be achieved by using a lot of sauces, condiments, and spices. The easier it may be to consume a lot of food, the tastier it is. Additionally, toppings could have more calories.
Additionally, make every effort to emphasize foods that are high in energy. These are foods with high calorie counts compared to their weight.
Here are some foods that are high in energy and could aid in weight gain:
grains, especially whole grains like brown rice and oats
Meat options include lamb, hog, beef, and chicken; you can even choose cuts with more fat.
potatoes, sweet potatoes, and yams are examples of tubers.
Dark chocolate, avocados, peanut butter, coconut milk, cereal, and trail mix are additional foods that are high in energy.
Almonds, walnuts, macadamia nuts, and peanuts are a few examples of nuts.
Fruit that has been dried, such as raisins, dates, prunes, and others
Dairy products with a lot of fat, like whole milk, full-fat yogurt, cheese, and cream
fats and oils such as avocado oil and extra virgin olive oil
If gaining weight is a top priority for you, it might be a good idea to limit your intake of fruit and vegetables. Fruits and vegetables contain fiber, which can help you feel fuller more quickly. Less space may be left for foods that are high in energy.
If you require further recommendations, try these healthy foods, which may hasten your weight gain.
Ten fast ideas
You might gain weight by consuming lots of calories and engaging in vigorous resistance training.
However, there are a number of different methods for putting on weight even more quickly.
Here are 10 more suggestions for putting on weight:
1.Don't hydrate with water before meals. This may make you feel fuller and make it more difficult to consume adequate calories.
1. Take extra meals. When you can, include an extra meal or snack, such as right before bed.
3.Consider creatine. You can put on a few pounds of muscle mass by taking the muscle-building substance creatine monohydrate.
4. Try weight gainer shakes. If you are having trouble gaining weight, consider weight gainer shakes. These are very high in protein, carbs, and calories.
5. To your coffee, add cream. This is an easy approach to increase your calorie intake.
6. Use bigger plates. Consider using large plates if you’re trying to get in more calories, as smaller plates can cause people to eat less
7. Get a good night's rest. For muscles to strengthen, regular sleep is crucial.
8. Initially consume your protein and fat sources. Eat the meals that are high in calories and protein last if your plate has a variety of foods. Consume foods with more fiber last, such as uncooked vegetables.
9. Try not to smoke, and if you do, think about stopping. Compared to non-smokers, smokers typically weigh less, and quitting smoking frequently results in weight gain.
10. ingest milk Whole milk can be a convenient way to consume more high-quality protein and calories while also quenching your thirst.
How can I put on weight without overeating?
You'll likely need to eat more calories if you want to gain weight.
By beginning a resistance training routine, you may prevent overeating and ensure that the extra calories are distributed amongst your muscles and not just your fat cells.
Bodyweight exercises and free weights are both used in resistance training, also known as strength training. Muscle hypertrophy from resistance training results in an increase in muscle mass.
Combining protein supplementation with resistance training can promote additional gains in lean body mass beyond those gained by resistance exercise alone.
One study found that protein supplementation during resistance training for six weeks increased lean mass growth by 27 percent in healthy adults .
Consider hiring a certified personal trainer or enrolling in a class to help you get started if you're entirely out of shape or new to training, if this is an option for you.
If you experience any medical conditions or skeletal concerns, you might also wish to speak with a doctor.
It is best to prioritize weight training over cardio in order to increase muscle mass.
Cardio exercise can help you get more fit and enhance your health, but you might want to avoid doing so much that you wind up burning up all the extra calories you are taking in.
The 9 Healthiest Foods for Quick Weight Gain
Gaining weight or building muscle can be just as challenging for some people as losing weight is for others.
However, merely including a few of these foods in your diet can improve both the health and efficacy of your attempts to gain weight.
Here are the top 9 foods for building muscle and gaining weight in a healthy way.
1. Make-your-own protein smoothies
Making your own protein smoothies at home might be a quick and highly nourishing approach to gain weight.
The ideal method is to make your own smoothies because store-bought ones are sometimes devoid of nutrition and loaded with sugar. Additionally, you have complete control over the flavor and nutritional value.
You can try a few of these tasty variants. If you have a lactose allergy, you can combine each with 2 cups (470 mL) of soy milk or dairy milk. Both have more nutrients and calories than other alternative milks.
Blend 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut butter or another nut butter to make a chocolate banana nut shake.
Blend 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, full fat Greek yogurt, and 1 scoop of vanilla whey protein to make a vanilla berry shake.
Blend 15 ounces (444 mL) of chocolate milk, 1 scoop of chocolate whey protein, 1 tablespoon (15 mL) of hazelnut butter, and 1 avocado to make a chocolate hazelnut shake.
Caramel apple shake: Combine 1 sliced apple, 1 cup (237 mL) of full fat Greek yogurt, 1 scoop of caramel- or vanilla-flavored whey protein, and 1 tablespoon (15 mL) of sugar-free caramel sauce or flavoring.
Vanilla Greek yogurt, 1 cup (237 mL) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, and additional sweetener, if desired, to make a vanilla blueberry shake.
Super green shake: Blend 1 scoop of unflavored or vanilla whey protein with 1 cup (237 mL) spinach, 1 avocado, 1 banana, and 1 cup (237 mL) pineapple.
Each of these smoothies has between 400 and 600 calories, a lot of protein, and other critical vitamins and minerals.
2. Milk
Milk has been used for years to help people gain weight or grow muscle.
In addition to being a healthy source of calcium and other vitamins and minerals, it offers a decent mix of proteins, carbohydrates, and fats.
Milk is a good source of casein and whey proteins for those looking to gain muscle mass. Research has even showed that can help you add muscle when paired with weightlifting .
Furthermore, research has shown that milk, or whey and casein together, can promote greater bulk gain than other proteins.
If you're exercising, try consuming one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or both before and after.
Milk smoothies are also a fantastic way to include milk to your diet. Blend 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla for a quick protein boost in the morning (about 275 calories)
3. Rice
The carbohydrate source of choice for easy and affordable weight gain is rice. The 204 calories, 44 grams of carbs, and hardly any fat in 1 cup (158 grams) of cooked white rice.
Additionally, rice has a high calorie content, making it possible to easily get a lot of calories and carbs from a single dish. This encourages you to eat more, especially if you have a poor appetite or quickly reach fullness.
2-minute sachets of microwaveable rice can be quickly and simply added to other protein sources and prepared meals when you're pressed for time.
Another well-liked technique is to cook a big batch of rice, portion it out, and then mix it with various proteins and healthy fats for a variety of meals throughout the week.
The generally bland rice can be made in a variety of ways to create a flavor feast. The simplest way to increase flavor, calories, and protein is to just toss in a few of these ingredients after the rice has finished cooking:
Cheese Parmesan with butter
scrambled eggs with broccoli and cheese and toasted sesame, peanut, or cashew nuts
Adding a sauce, such as curry, pesto, or alfredo, to your rice is another method to increase flavor and calories. If you're tight for time, you can purchase these sauces already prepared.
A rice dish is simple to turn into a complete dinner. For a nutritious lunch, try this wild rice and chicken kale recipe (400 calories per serving).
With this vegetable-tofu "fried" rice dish, which is actually baked rather than fried, you can also make your own healthy variation of the popular fried rice meal from Chinese takeout.
4. Nut butters and nuts
If you want to put on weight, nuts and nut butters are excellent selections.
The nutritional value of only one tiny handful (or 1/4 cup) of raw almonds is 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of good fats.
Just two handfuls of nuts each day with a meal or as a snack can quickly accumulate hundreds of calories due to their high calorie content.
Try this simple, three-ingredient peanut butter banana smoothie for a quick pick-me-up (270 calories, using whole milk). If you're allergic to peanuts, use another nut butter instead.
However, be sure to choose nut butters made entirely of nuts and devoid of additional sugar or oils. Or, even better, use this homemade almond butter recipe to make your own. It's simple to create and economical to buy.
Smoothies, yogurt, and crackers are just a few examples of foods that may be quickly transformed into high-calorie snacks by adding nut butters.
(5) Red meat
Undoubtedly one of the best foods for gaining muscle strength is red meat.
For instance, there are around 5 grams of leucine in 6 ounces (170 grams) of steak.
Your body needs leucine in order to promote muscle protein synthesis and the growth of new muscular tissue. There are 456 calories and roughly 49 grams of protein in it as well.
Additionally, red meats are among the best naturally occurring sources of dietary creatine, which is conceivably the best supplement in the world for developing muscle (10).
If you want to eat more calories and gain weight, choose fattier cuts of meat because they have more calories than leaner meats.
In one trial, resistance training was done six days a week for six weeks while 100 older women added 6 ounces (170 grams) of red meat to their diets.
The women increased their lean mass, their strength by 18%, and their levels of the crucial hormone IGF-1, which helps develop muscle.
Both lean and fatty meats are excellent sources of protein, however fatty meat has a higher calorie content and may make you put on weight. Brisket is one of the most popular fatty beef recipes.
Although brisket is notorious for taking a long time to prepare, using a slow cooker can make things considerably simpler.
With this brisket recipe, you can start in the morning and have a filling dinner ready in the evening. Each 3-ounce (85 gram) serving has about 300 calories.
6. Starches and potatoes
A relatively simple and affordable approach to increase calories is by eating potatoes and other starchy foods.
Pick one of these wholesome sources of starchy carbohydrates:
quinoa\soats
winter root vegetables, corn, buckwheat, potatoes, and sweet potatoes
legumes and beans
Potatoes and other starches enhance your muscle glycogen stores in addition to adding calories and carbs to help you gain weight.
The main fuel used in most sports and activities is glycogen (12).
Numerous of these carbohydrate sources also contain fiber, vital minerals, and resistant starch, which can support the health of your gut flora.
You can experiment with one of the hottest Instagram trends with sweet potatoes: sweet potato toast. Preparation takes a short time. A medium-sized sweet potato should first be washed, dried, and thinly sliced before being toasted to your preference in a toaster or toaster oven.
Then, top with your preferred garnishes. For instance, top it with a fried egg and smother it with mashed avocado (300 calories per serving). You now possess the ideal post-workout snack or breakfast.
Quinoa is a seed, yet it is prepared and consumed like a grain. It can be prepared and consumed alone, added to soups, or ground into flour and used in porridge, bread, and beverages.
Given that it includes all nine essential amino acids—amino acids that our bodies are unable to produce on their own—quinoa is a complete protein, making it preferable to many other grains. In addition, it has a lot of protein, minerals, and B vitamins.
This filling lunch recipe for quinoa and roasted sweet potato bowls will give you a healthy serving of both sweet potatoes and quinoa (336 calories per serving).
Complex carbohydrates can also be increased in calories by:
potato sour cream addition
quinoa or mashed potatoes with shredded cheese
adding sliced olives as a garnish and roasting your vegetables with healthy fats like olive or avocado oil
using dairy or soy milk instead of water in your oatmeal or other hot grains adding hummus to whole grain toast or crackers
7. Oily fish and salmon
Salmon and fatty fish are wonderful providers of protein and vital good fats, just like red meat.
Omega-3 fatty acids are among the most important and well-known nutrients found in salmon and oily seafood.
They provide a host of health advantages and aid in illness prevention.
Deboned wild sockeye salmon, which weighs 6 ounces (170 grams), has about 250 calories and 12 grams of good fats per serving. The same portion contains 37 grams of high-quality protein to support weight gain or muscle growth.
Salmon can be steamed, sautéed, smoked, grilled, baked, or poached, among other cooking methods. Salmon can also be eaten raw in sushi and sashimi or even grilled.
While canned salmon is a convenient and affordable alternative, fresh or frozen salmon is frequently slightly more expensive. Salmon in cans is almost entirely wild rather than farmed, earning it outstanding nutrition ratings.
Take into account these practical, healthful ways to include salmon in your diet:
Give your standard "tuna" salad a unique twist by using canned salmon.
Replace the conventional chicken in a Cobb salad with tinned salmon before adding bacon, a hard-boiled egg, avocado, lettuce, and tomatoes.
Try some smoked salmon. Spread cream cheese on crackers or whole grain bread, top with smoked salmon, cucumber, tomato slices, or capers, and serve.
Leafy greens, asparagus, full-fat plain Greek yogurt, mayonnaise, or sour cream can all be added to a salmon salad.
8. Supplements with protein
A typical tactic used by athletes and bodybuilders who wish to gain weight is using protein supplements. Whey, soy, egg, and pea protein are just a few of the varieties that are offered.
Especially when combined with strength training, whey protein supplements and mass gainers (supplements that can help you gain muscle mass) can be relatively simple and affordable weight-gaining methods.
Whey protein is not unhealthy or unnatural, despite what some people believe. Dairy-derived whey protein has been found to help enhance health indicators and lower the risk of disease.
If you train as well, protein supplements may be even more crucial because your daily protein requirements rise.
Whey protein is an excellent source of all the essential amino acids needed to promote muscle building, just like meat and other animal products.
It can be used at any time of the day, including before and after exercise.
Protein smoothies are the simplest method to include protein powder in your diet, especially for morning. Thus, you have the rest of the day to include nourishing meals and snacks to guarantee that you consume a variety of nutrients.
A smoothie you create yourself will typically be healthier than one you purchase ready-made, which may have sugar and flavorings added.
To start your day off with an energizing breakfast, try this straightforward recipe for a whey shake. Try adding peanut butter, almond butter, flaxseeds, or chia seeds for even more protein.
To improve the protein value of foods like soups, mashed potatoes, and oats, unflavored whey protein can be added.
Nine. Dried fruit
Antioxidants and micronutrients are also present in dried fruit, which is a high-calorie snack.
Dried fruit comes in a wide variety and all of them naturally contain a lot of sugar. They are therefore excellent for gaining weight, especially because they taste delicious and are easy to eat.
Contrary to popular belief, fruits don't lose the majority of their nutrients when they are dried. The majority of the vitamins and minerals in dried fruits are still present, and they are quite high in fiber.
Consider combining some dried fruit with a protein source, such as a whey protein drink, cheese, or pieces of meat. They go well with almonds and full-fat Greek yogurt and offer a combination of beneficial fats, proteins, and other essential nutrients.
Dates are healthy, rich in fiber, and packed with antioxidants. They can be easily prepared as a high-calorie snack and are adaptable. About 130 calories are included in two Medjool dates.
Dates can be stuffed with cream cheese, nut butter, or even cooked grains like rice or quinoa. For a hint of sweetness, add one or two dates to smoothies, sauces, and dressings.
Note: Before beginning this weight gain program, please consult your doctor if you are experiencing any discomfort in your body.