The best ways how to gain weight fast and effectively. In the diet to gain weight, you must consume more calories than the body spends, which can be achieved by eating every 3 hours, avoiding skipping meals, and adding healthy, nutritious, and caloric foods to the diet such as olive oil, fruit shakes, oats, avocado, and nuts.
However, it is important to emphasize that even if the diet is aimed at weight gain, the consumption of processed foods such as chips, soft drinks, and sauces, for example, should not be increased. These foods are high in sugars and saturated fats, so they favour the increase in body fat and the risk of heart problems, cholesterol, and high triglycerides.
Ideally, weight gain should be due to the increase in muscle mass, which can be obtained by following a balanced diet and physical activity, since this way the body remains defined and healthy.
Why can’t I gain weight?
People who have difficulty gaining weight usually owe it to their genetic heritage and/or a high basal metabolic rate. They need more calories than average to run their body because even if they consume a lot of calories, these will all be burned quickly by their body. Other environmental factors can increase the difficulty of gaining weight, such as stress, exposure to extreme temperatures, excessive consumption of tobacco or caffeine, etc. Physical hyperactivity can also play a role. Not to mention diseases such as diarrhoea, diabetes, cancers, and digestive pathologies.
If you are unable to gain weight, it is important to consult a doctor, who will rule out health problems and will carry out some tests to assess your calorie expenditure at rest.
In the second step, a general practitioner, a dietitian, or a nutritionist can support you in your weight gain by developing personalized programs. The help of a psychologist or a psychiatrist can also be interesting in the case of eating disorders.
Below we will let you know The best ways how to gain weight fast and effectively
Eat every 3 hours
Eating every 3 hours is very important to increase calorie consumption throughout the day and favour weight gain since more calories must be ingested than the body expends. Likewise, a good daily balance must be maintained in both the calories from carbohydrates and from proteins and fats, this will also favour the increase in muscle mass.
It is crucial to avoid skipping meals in order to ensure that the body receives a proper supply of essential nutrients and maintains appropriate levels of glucose. Doing so will support the body’s ability to function optimally and promote overall health and well-being.
Here are some snack food ideas that will help you gain weight:
Nuts
almonds
Walnuts
yoghurts
Raisins
Fruit juice
bananas
apples
Strawberries
Dark chocolate
Try to be creative, the time has come to give yourself the odd whim. Think about smoothies that allow you to combine fruits, vegetables, dairy, or vegetables! This will be an ideal way to fill yourself with vitamins and minerals in a totally healthy way.
Give priority to high-calorie foods
Have you ever heard of a hypercaloric diet? If you need to gain weight, this type of diet can suit you like a glove!
Don’t worry, it’s pretty easy to understand. Simply prioritize those foods that have a higher energy density and introduce them at each meal. By opting for high-calorie foods, you will see your body mass index increase rapidly.
Healthy Eating Made Easy: Add These Foods to Your Diet:
Wholemeal bread
Fish rich in Omega3
Eggs
Integral rice
Seeds and nuts
Legumes
oat-type cereals
Fruits and vegetables
Vegetable oils
the meat of all kinds
Dairy products…
Although all kinds of foods are allowed in a diet whose objective is to gain weight quickly, we recommend that you do not abuse refined sugars or saturated fats and other types of sweets.
Always keep in mind that you must eat healthily so as not to put your health at risk and cause future cardiovascular or overweight problems.
Must Eat 3 fruits per day
Consuming at least 3 fruits per day and eating salad at lunch and dinner helps increase the number of vitamins and minerals in the diet, Fruits are essential for a healthy metabolism and can aid in both weight gain and muscle mass.
Incorporating fruits into your diet can be effortless and enjoyable. You can relish them fresh or in the form of juice and smoothies, and even as dried fruits. Fruits also make for a perfect snack and a healthy dessert option for any meal. By incorporating a variety of fruits into your diet, you can enjoy their delicious flavours while reaping the benefits of their essential nutrients.
Avoid certain foods
To gain weight, we recommend you bet on foods that help you in your goal.
So if you were used to consuming skimmed, light, and other types of foods, you will have to leave them behind, because they do not have any caloric intake! These empty or low-energy density calories contain a lot of water and fibre that will make you feel fuller without gaining weight.
In addition, there are a number of fruits and vegetables that you should also exclude from your diet if you want to gain weight:
Asparagus
Cabbage
Cucumber
Zucchini
Tomato
Peach
Melon
Beet
Carrot
Do not hesitate to substitute skim milk for whole milk, eat rice and whole wheat pasta to help you increase your weight and muscle mass. Starchy foods will be your great allies when it comes to gaining body fat.
In addition, another piece of advice that we give you in this regard is to drink water between meals so as not to bloat your stomach and not go hungry at all at mealtimes!
Drink Water 2.5 L per day
The best way how to gain weight fast and effectively is by drinking water. Drinking plenty of water and staying well hydrated is essential to gain muscle mass, since hypertrophy, which is the increase in the size of muscle cells, only occurs if the cells are well hydrated.
For this reason, it is important to be vigilant and account for water consumption, remembering that pasteurized soft drinks and juices do not count as liquids for the body. In addition to this, it is important that water consumption is done between meals because if you drink in conjunction with meals it can interfere with food intake.
Perform physical activity
To guarantee that the extra calories are transformed into muscle and not fat, it is important to perform physical activity 3 to 5 times a week, mainly muscle-building and non-aerobic exercises. Ideally, consult a physical trainer or physical education teacher to carry out an exercise routine appropriate to your individual needs.
Certain sports such as bodybuilding, fitness, CrossFit, or swimming are ideal for this objective.
In addition to all our nutritional advice, opt for bodybuilding rather than cardio. Put it into practice three to four times a week in sessions of at least 30 minutes.
Set achievable goals! By adapting your workouts and prioritizing protein-rich meals, you will quickly reach your ideal weight.
So go to the gym to increase those kilos that you crave so much (buttocks, waist, thighs, etc.).
What not to eat
Gaining weight in a healthy way means eating a balanced and varied diet. It’s important to avoid processed foods that have lots of sugar or unhealthy fats. Instead, focus on eating foods that give your body the nutrients it needs to grow and be strong. Some of these foods are snacks, sausages, bacon, mayonnaise, tomato sauce, sauces in general, sweets, chicken thighs, soft drinks, pasteurized juices, cakes, cookies, fast foods, and fried foods, among others.
CHOOSE A 500-CALORIE SNACK FROM THE FOLLOWING EXAMPLES
Bowl of whole milk with cereal.
Sandwich with cheese, chicken, and sauce of your choice.
A handful of walnuts or 3 dried dates.
A slice of raisin cake.
Rusks (4) and 50 grams of cheese, with a handful of almonds.
Avoid dangerous dietary supplements!
Capsules to develop your muscles? It’s tempting. But according to the National Agency for Food, Environmental and Occupational Health Safety (Anses), “the interest is questionable in view of the risks involved”. As part of the nutrivigilance system applying to food supplements and following numerous reports, the Agency produced a report in 2016 on “the risks associated with the consumption of food supplements intended for athletes aimed at muscle development or decrease in fat mass.
The main products concerned are amino acids (which make up proteins) or compounds derived from them. Arginine, which has hypotensive and vasodilating effects, increases the risk of sudden death in people who have already suffered a myocardial infarction. As for beta-alanine, in high doses, it causes paresthesias. Dehydroepiandrosterone (DHEA) could ultimately stimulate the growth of hormone-dependent cancers (prostate, breast, uterus, etc.). In addition, cyproheptadine does not whet the appetite. This molecule, which is one of the antihistamines, is reserved for the treatment of allergic manifestations. Like all medicines, it has various undesirable effects, in particular a marked sedative effect.