how to get fat fast
Although it may be hard for some to imagine, not all people want to lose weight. There are some who want to gain weight, and it is especially difficult for them because they have a very fast basal metabolism that makes them burn all the energy they receive in the form of food. Other people want to increase their weight to improve their sports performance or to achieve the figure they want.
If you want to lose a few kilos to look better, and it is proving to be an odyssey to achieve it, from oneHOWTO we are going to give you some advice on how to lose weight quickly without putting your health at risk. The most important thing is knowing which foods will help you achieve this, as well as knowing what realistic expectations are when it comes to weight gain.
You may also be interested in Homemade smoothies to gain weight quickly – the most effective recipes
How fast can you get fat?
How to gain weight easily
fattening foods
diet to gain weight fast
Supplements to gain weight fast
exercises to gain weight fast
How fast can you get fat?
The first aspect that you must understand is that to gain weight you do not have to eat everything you find. Weight changes, both upward and downward very sudden, are not healthy or long-lasting. The unwanted rebound effect is produced and, in this way, you return to your starting weight very quickly since your body is not capable of maintaining such a sudden change. Gradual changes are more effective and lasting over time.
It is normal that, when starting these processes, you want to see quick results, but we advise you not to set unrealistic or unhealthy expectations such as gaining more than 10 kilos a month or 2 kilos a week. If you want to get fat without gaining too much fat, you must build muscle. By doing it this way, you can gain about 1 kilo a month. If you gain more than 1 kilo, you may also be gaining fat weight, which is normal as long as it is not excessive.
How to gain weight easily
Now, if you wonder how to lose weight fast every week, there are many tricks and foods that you can incorporate into your routine to gradually gain those extra pounds that will make you show off the body you want. Some of the tips to gain weight easily include:
Consume hypercaloric foods: choose foods that contain many calories in small amounts. This does not necessarily mean fried foods or fast food, but foods with a lot of protein, carbohydrates, lean fats, and high nutritional value.
Exercise: Exercise is not just reserved for those who want to lose weight. If you want to gain weight quickly, you need to include exercise routines that increase your muscle mass, such as weight lifting, squats, etc.
Eat 5-6 times a day: it is important not to skip any of the main meals and include, between meals, high-calorie snacks that give us extra energy.
Pay attention to your diet: calculate the amount of calories you consume, as well as the hours in which you eat. If your diet is working for you, you don’t need to increase your calories even more, your body is already responding to the changes in your routine!
How many calories do I need to gain weight quickly?
If you want to gain weight, a calorie calculator will be your best ally. To gain weight, the calories you eat have to exceed the calories you burn by at least 500. This will depend on your metabolism and your body, but it is suggested that you start with a 2,000-calorie diet and gradually increase to 2,500 and 3,000.
Don’t forget to visit a nutritionist. Your nutritionist will be able to tell you with certainty how many calories you should be eating based on your body and circumstances.
fattening foods
Once you know how many calories you need and the habits you must adopt to achieve your goals, it remains to discover where you can find those calories in a healthy way. The most important thing is to remember that you do not need to go to processed foods or foods rich in sugars and saturated fats to gain weight because your cholesterol, triglyceride, and sugar levels will end up increasing and causing health problems.
Instead, we advise you to start by increasing your intake of healthy products. Here is a list of all the foods that are most fattening and that you can add to your routine:
High-fat dairy: whole milk, yogurt, cheeses
Meats, especially cut with more fat
grains like lentils
Whole grains such as brown rice or bread made with whole grains
Vegetable oils such as olive oil or coconut oil
Nuts: walnuts, hazelnuts, cashews
Butter
Pasta
High-calorie fruits: coconut, grapes, bananas, pears, cherries
Fish like salmon, emperor, and tuna
Potatoes
avocados
Protein shakes
How to gain weight fast – Foods that make you fat
diet to gain weight fast
As we have told you, any diet designed to gain weight must contain high-calorie foods. If you are one of those people who eat little and fill up quickly, it is important that you start increasing the portions of your meals slowly. Also, you can increase the number of daily meals to 5, since it is not healthy to eat too much at one time. Distributed throughout the day and in generous portions, these dishes will help you gain weight in no time.
Breakfast: avocado and cheese toasties, yogurt with nuts.
Morning snack: fruits such as bananas or pears, sandwich or ham sandwich with olive oil.
Food: chicken fillet, meat or fish, baked potatoes, lentils, and vegetables. Fruit salad.
Snack: shake with milk.
Dinner: fish or chicken fillet with rice, boiled eggs.
If you need the inspiration to create high-calorie shakes, we invite you to visit our article Smoothies to gain weight quickly – the most effective recipe.
In addition to meals, some people also turn to protein supplements to gain weight quickly. If you want to try them, we advise you to consult your doctor beforehand.
On the other hand, we want to give you some ideas that you can incorporate into your diet to increase your caloric level: eat bread with butter for breakfast or snacks, dress your salads with pieces of cheese, add butter when you cook an omelet, eat nuts as a snack time a day, add corn or potato to your salads, among other suggestions.
Supplements to gain weight fast
In the market, we can find many supplements to gain weight quickly such as Weight Gainers from Amazon. They are a completely natural mixture of carbohydrates and proteins that will help us gain muscle and, combined with the correct training routines, will help us gain weight in a more stylized and effective way.
exercises to gain weight fast
Add a good physical exercise routine every day because it is the ideal complement to increase muscle mass. If you combine diet with physical activity you will see how you will gain weight in a healthy way. The best exercises to increase mass and weight are the resistance ones, such as weight lifting and others that you can do anywhere with the appropriate equipment.
Compound exercises are crucial for increasing overall muscular mass because they concurrently work for many muscle groups.
Squats: The quadriceps, hamstrings, glutes, lower back, and core are the main muscles they work.
The lower back, glutes, hamstrings, traps, and forearms are all worked out during a deadlift.
Bench Press: Targets the triceps, shoulders, and chest.
Targets the lats, biceps, and upper back with pull-ups and chin-ups.
Barbell rows: These exercise the biceps, lats, and upper back.
Strengthens the shoulders, triceps, and upper chest when performed overhead.
workouts that isolate particular muscle groups serve as a complement to compound workouts.
Exercises that focus on the biceps.
Extensions of the triceps are the main focus.
Hamstrings are isolated during leg curls.
Targets the quadriceps with leg extensions.
Work the chest with dumbbell flies.
Also, it’s a good idea to directly exercise the parts of your body where you want to gain more muscle. For example, if you want to fatten your arms, you can give them a little help with dumbbell exercises that work directly on the biceps and triceps.
Also, back exercises are great for showing off a fuller back and overall broader body.
