Hello friends, we will talk here about How can I gain weight quickly and fast? Gaining weight is as difficult as losing weight, but gaining weight in the right way is even more difficult. Many people try to increase their weight by including the wrong type of food in their diets, such as fried food, junk food, or sweets, which can add calories to their food. But due to this, the wrong kind of fat starts increasing in their body, and many diseases also happen.
7 Easy Ways To Gain Weight Fast:
Calorie Surplus
If you are thinking about How can I gain weight quickly and fast? So you have to pay attention to calories first. People who want to gain weight, have to understand that they will have to eat more calories than the calories they spend in a day. You have to eat enough if you want to gain weight. Now you must be thinking that how much calorie surplus? A person’s calorie needs are based on his gender, height, forward, and physical activity. Whoever wants to gain weight, will have to consume more than 300 to 500 calories in a day, then he can increase the weight by approximately 450 grams in a week. Those people who want to gain weight even faster, those people can eat more than 700 to 1000 calories in a day, but take care not to increase the calories too much, so that you first make your body used to it. Keep one thing in mind you cannot eat junk food to eat more calories. To gain weight, you will have to include a balanced diet as much as you will calorie surplus.
Choose Low Volume Food
Low-volume foods are those foods in which you get a lot of calories in a small nutritional size, so you will not have to eat too much and you will also get many calories and gain weight quickly and fast. In low-volume food, you have to choose a diet that will give you more calories but also fulfill your nutritional needs throughout the day. You can take dry fruits, nuts butter, peanuts, healthy oils, whole milk, dairy products, coconut milk, etc.
Lift Weight
Many times you collect fat in the wrong way in the cycle of overeating, that is why it is important to pay attention that all the extra calories you eat, you have to do it to make lean muscle tissue. Along with eating it is equally important to do an adequate amount of workouts. You can do strength training in workouts if you want to gain weight quickly and fast.
Learn the right Eating Pattern
First of all, you should know that if you want to gain weight, then you will have to eat many times a day. Because if you do not eat for a long time, then your body starts using the stored energy so that instead of increasing your weight, your weight starts decreasing. If you want to gain weight, then you have to do 3 big and 3 small snack meals throughout the day. You have to eat at least 6 times a day and increase your nutritional size with every mile. Try not to drink water before eating. You can meet the water requirement throughout the day. To gain weight, you have to include carbohydrates, proteins, vegetables, and salads in your diet. In snacks, you should consume high-calorie foods, dry fruits, smoothies, milkshakes, peanut butter, etc.
Don’t Overthink About Protein
It is often seen that people pay more attention to protein only to gain weight, it is true that it is very important to eat protein to gain weight and to build muscle, but when you eat more protein than required, then your body Protein also takes more time to digest, which reduces our appetite and we are not able to eat as much as we need to gain weight. 1.5 to 2 grams of protein per kilogram of body weight is sufficient but eating carbohydrates is very important. Carbohydrates are a major source of energy and you need more of that energy when you want to gain weight. You should get 50 to 60 percent of total calories from carbohydrates. Take care that you do not eat refined carbs for carbohydrates. For good carbs, you can have rice, potatoes, Sweet Potatoes, Oats, etc.
Track Your Intake
You should track your calories so that you know that you are consuming as many calories as you need to gain weight. For this, you can note it somewhere until you complete the goal of increasing your weight. If you should eat your food item by measurement, then it will be easy for you to do that calculation. This will give you the advantage that if you do not get the result you want, then you can recheck your notes and you will know how many calories you need to add. This means that along with eating more, you will also have to keep an account of it if you gain weight quickly and fast.
Add Good Fat to Your Diet
If you want to gain weight quickly and fast, then you have to include good fats in your diet along with carbohydrates and proteins. Eating good fats makes it easy for you to live in a calorie surplus, in 1 gram of fat you get 9 calories. Good fats also help your body function properly. Vitamins such as A, D, K, and E also help in better absorption of them in our body. In good fats, you can take olive oil, coconut oil, ghee, butter, etc. If you want to gain weight quickly and fast, then 15 to 20 percent of your total calories should come from fat.
Conclusion
We have tried explaining to you in this blog about that How can I gain weight quickly and fast? In the end, we want to tell you that if you want to gain weight quickly and fast then you will not get the result in a day or two, for this, you have to be patient and follow discipline towards your diet and health and you will gain weight soon.