How to get fat fast? What is diet for weight gain and gain weight can help me? Questions that usually come to me and that although surprise is also very common. About two thirds of the population is overweight or obese. However, there are also many people who have the opposite problem, want to get fat. This worries these people, since low weight can be as bad for health as obesity. If you are currently underweight or just want to gain some muscle mass, the basic principles are the same. In this article I am going to describe your simple strategies to know how to gain weight quickly, and all in a healthy way.
What Does it Mean to Be Under Weight?
It is said that a person is underweight when their BMI is less than 18.5. When this occurs, it is estimated that you have less body mass than is necessary to have optimal health. On the contrary, more than 25 is considered overweight and more than 30 is considered obesity. You can use many calculators that will tell you approximately what your BMI is. It is important to say that this measure is not entirely accurate, since the BMI only takes into account weight and height, but does not take muscle mass into account. Some people are naturally thin, but they are healthy. Being underweight does not necessarily mean that you have to have health problems. Low weight is more common in about 2.3 times in girls and women. Statistics tell us that 1% of men and 2.4% of women of 20 years or older are underweight.
Conclusion: Low weight is defined as having a body mass index (BMI) less than 18.5. It is usually more common in women and girls.
Consequences for the Health of Having Low Weight?
Obesity is one of the biggest health problems. However, low weight is usually as bad for your health as obesity is. According to one study, low weight was associated with a 140% higher risk of premature death in men, and 100% in women. In this study, obesity was “only” associated with a 50% higher risk of premature death, indicating that underweight may still be even worse for health. Another study showed an increased risk of premature death in men with low weight, but not in women. This indicates that underweight can still be worse in men.
“Low weight can also alter immune function; increase the risk of infections, cause osteoporosis and fractures, and even cause fertility problems”.
People who are underweight are also much more likely to get sarcopenia (loss of muscle mass due to age), and also to suffer from dementia.
Conclusion: Low weight can be as unhealthy as obesity, sometimes even worse. People who are underweight are at risk for osteoporosis, infections, fertility problems and early death.
What Can Cause to be Under Weight?
There are several health problems that can cause us to be underweight.
Between them we have:
- Eating disorders: There would be anorexia nervosa, a serious mental disorder.
- Thyroid problems: Having an overactive thyroid (hyperthyroidism) can increase metabolism and cause us to lose weight.
- Celiac disease: The most severe form of gluten intolerance. Most people with celiac disease do not know they have it.
- Diabetes: Uncontrolled diabetes (type 1) can cause significant weight loss.
- Cancer: Cancerous tumors usually burn large amounts of calories and thereby cause weight loss.
- Infections: Certain infections can cause someone to weigh less than normal. We have parasites, tuberculosis and HIV / AIDS.
If with what we are going to comment in this article you do not get to gain weight, you can consult with your doctor to rule out any health problem. This is especially important if you have recently started losing large amounts of weight without this being your goal.
Conclusion: There are several medical conditions that can cause weight loss. If you suspect that you may suffer, it is important that you consult with your doctor.
Keys to Head in a Healthy Way
How to gain weight? If you want to gain weight, it is important that you do it well. Swelling to drink sugary drinks and donuts can make you fat, but also that you bother your health. If you are underweight, your goal should be to gain a balanced amount of muscle mass and subcutaneous fat, not a lot of unhealthy fat in the belly. There are a lot of people with normal weight who get type 2 diabetes, heart disease and other health problems associated with obesity. Therefore, it is absolutely essential that you continue to eat healthy foods and live a healthy lifestyle. Now I will discuss several effective ways for you to gain weight fast, but all this taking care of your health.
Conclusion: It is very important to eat healthy foods, even if you are trying to gain weight.
Eat More Calories Than Your Body Burns
Your main goal to gain weight should be to eat more calories than your body needs. You need a caloric excess (calories that go in> calories that come out). If you do not get this, there is nothing to do. You can determine your calorie needs using a calorie calculator. If you want to gain weight slowly and steadily, you should get about 300 – 500 more calories than you burn each day. If you want to gain weight fast, you should get between 700 and 1000 calories more than your maintenance level. Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day. It is not necessary that you are counting calories for the rest of your life, but it can help you to keep track of the first days / weeks, to get an idea of the calories you are eating.
Conclusion: It is necessary that you eat more calories than your body burns in order to gain weight. Try to get at the end of the day that you have 300-500 calories over your maintenance level or 700 – 1000 if you want to gain weight quickly.
Diet to Get
As for the foods to gain weight, let’s see what you need:
Eat a Lot of Protein
The most important nutrient for you to gain weight in a healthy way is protein. The muscle is made of protein, and it’s the best way that those extra calories you’re going to get each day end up in the form of fat. The studies show that during periods of overfeeding a high protein diet causes many extra calories are converted into muscle. But it is also important that you keep in mind that protein is a double-edged sword. When we take it in high amounts, it reduces our hunger and appetite. This can make it harder for us to get those extra calories we need. If you’re trying to gain weight, your goal should be to get 1.5 to 2.2 grams of protein per kilo. It may even be more if your calorie intake is very high. The protein – rich foods include meat, fish, eggs , dairy products , legumes, nuts and more. Protein supplements like whey protein can also be good for getting those calories you need each day.
Conclusion: Protein is the building blocks of our muscles. Eating enough protein is key to gaining muscle weight instead of just fat.
Take Carbohydrates and Fats, and Eat at Least 3 Times a Day
Many people try to restrict both carbohydrates and fats when trying to lose weight. This is a bad idea, your goal is to get fat, and because it will make it harder for you to get the calories you need. Eating foods high in carbohydrates and fats should be key for you if you want to gain weight. The best thing is that each meal has protein, fat and carbohydrates. It is also not recommended that you do intermittent fasting. This is useful if you want to lose weight and improve your health, but it can make it much harder for you to get the necessary calories to gain weight. Make sure you eat at least 3 meals a day, and try to add snacks between energy-rich foods.
Conclusion: To achieve your goal of gaining weight, you must eat at least 3 meals a day and make sure you eat lots of fats, carbohydrates and proteins.
Eat Great Amount of Food Hards in Energy and Make Use of Sauces, Spices and Condiments.
It is important that your diet is based on whole foods, leaves aside those that are processed. Use spices, sauces and condiments. This way your food will be tastier and that will make you eat more. Try to eat foods rich in energy. These foods contain a lot of calories. Here are some foods rich in energy, which are perfect for weight gain:
Let’s go with the list of foods that fatten, since they are rich in calories:
- Nuts: Almonds, nuts, macadamia nuts, peanuts, etc.
- Dried fruits: raisins, dates, plums, etc.
- Dairy rich in fat: Whole milk, yogurt with fat, cheese, etc.
- Fats and oils: Extra virgin olive oil and avocado oil
- Cereals: Whole grains such as oats and brown rice.
- Meat: Chicken, beef, pork, lamb, etc. Choose more fatty cuts.
- Tubers: Potatoes, sweet potatoes.
- Black chocolate, avocados, peanut butter, coconut milk, granola.
Many of these foods cause a lot of satiety, so you may have to keep eating even if you feel full. It may be a good idea not to eat many vegetables, if your goal is to gain weight, it is important that you leave room for other foods that are more energy-rich. You can also eat fruit, quietly a couple of pieces a day, for example the banana.
Conclusion: Add sauces, spices and condiments to your meals so that it is easier for you to eat in abundance. Base your diet on foods as rich in energy as possible.
Do Strength Training for Weight Gain
How to gain muscle mass? If you are a woman do not be scared, your body will not be full of muscles, because for this you need an amount of testosterone that women do not have, what you will get is to see you more toned. In order to make sure that excess calories go to the muscles instead of the fat cells, it is important that you lift weights. Going to a gym can be a good idea, with training 2 to 4 times a week. Try to increase the weight and volume over the weeks. If you are out of shape or new to training, it may be good to consider hiring a coach to help you achieve your goals. You can also check with your doctor to make sure you do not have bone problems or any other problem that prevents this practice. With respect to cardio for the moment you can leave it aside. Focus mainly on strength training. Doing a bit of cardio can be good for improving physical condition and health, but do not overdo it, since you’ll be burning the extra calories you need to gain weight.
Conclusion: It is very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of fat.
More Advice for Weight Gain
The combination of a high calorie intake with strength training are the two most important factors to gain weight. That said, here are a few extra tips to help you achieve your goal faster:
- Do not drink water before meals: This could make your stomach full and it will be harder for you to get enough calories.
- Eat more often: whenever you can, make an extra snack, for example, before going to sleep.
- Drinking milk: Drinking milk to quench your thirst is an easy way for you to get protein and calories.
- Take shakes: The shakes are an easy way to get extra calories, it is important that you take those that are as ecological as possible, there are many chemicals and that is harmful to your health.
- Use larger plates: It is proven that if you eat on a large plate you eat more than if you eat on a small plate, so make sure that your plate does not limit the food you are going to eat.
- Take creatine: A supplement of creatine monohydrate can help you build muscle, that way you’ll get a few extra kilos to your weight.
- Take care of the quality of your sleep: Sleeping properly is very important for muscle growth.
Conclusion: There are several extra things you can do to gain weight fast. Among them you have to drink whole milk, use shakes, eat in large plates and eat more often.
Weight Gain Can be Difficult; It is Key to be Consistent in Your Objective.
For some people it can be very difficult to gain weight. This is because your body has a weight adjustment point where it feels comfortable. When you try to overcome these “weight adjustment points” in order to gain weight, your body resists changes in the regulation of hunger levels and metabolic rate. When you eat more calories and gain weight, your body can react by reducing your appetite and increasing your metabolism. This is caused by the brain, as well as by the hormones responsible for regulating our appetite (leptin). Therefore, you must expect a certain level of difficulty. In some cases, you may have to force yourself to eat even if you feel full. Your goal of gaining weight is something like running a marathon, not a sprint. It can take a lot of time, and you need to be constant on a daily basis, if you want to be successful in the long term.