How To Gain WeightIn this article we’ll talking about how to gain weight and how to do it safely about 2 billion of people in the world are either overweight or obese however
There are also many people with the opposite problem of being too thin many health risks are associated with being underweight some of them are low immunity, trouble fighting, illnesses
Or diseases, vitamin deficiencies development issues mostly in children and teenagers fertility problems irregular periods and increased risk of a manorial bone loss anemia kidney disease feeling tired or having
Low energy levels thinning hair and dry skin are some of the problems and research also tells that there is an association between being underweight and depression and an increased
Risk of suicide this is a concern because being underweight can be just as bad for your health has being obese a common mistake that people make in attempt to
Gain weight is they eat a lot of foods that are high in calories but offer no nutritional value unhealthy weight comes from processed refined and packaged foods added
And artificial sugars sweetened beverages alcohol eating very large meals only once or twice daily snacking on junk foods like chips and baked goods sleeping less being stressed out and living a sedentary lifestyle.
5 Natural Ways To Gain Weight
1.Eat Five Meals A Day
Eat five meals a day one of the most basic things to do to gain weight is to eat more often even for about five meals a day these include high quality protein complex carbs and healthy fats.
Eating smaller meals throughout the day instead of a larger meals less frequently will be easier on your digestive system helps with feeling bloated and sluggish and you can consume more calories without feeling full.
You can also have a smoothie with your meal liquids are an ass filling so this is a great way to add more calories to your meal.
Try to eat a snack before bed our bodies work hard to recover when we sleep so having a snack of protein and carbohydrates can be beneficial if you want to gain weight.
2.Add Healthy Snacks
Add healthy snacks in your meals will increase your daily needed calories count and get you the protein and carbs you need to stay energized and help for your weight gain.
Some high protein snacks include like the trail mix where you mix all the nuts, vegetables, hummus and probiotic yogurt with seeds nuts and berries
Hard boiled eggs and not butter even choosing a fruit as a snack has shown to be associated with low anxiety and emotional distress along with improved cognitive function and energy levels all of these factors can help you gain weight in a healthy way.
Don’t go for empty calories when choosing your snacks instead try to get more protein and healthy fats into your day.
3.Focus on your Macro Nutrients
Focus on your macro nutrients the foods that you want to eat to gain weight fast include healthy fats.
Healthy fats that will help you gain weight and muscle in a healthy way some of the best sources of these fats include avocados, olive oil almonds, and nuts and then carbohydrates to gain weight fast.
Consume more gluten free carbohydrates by adding them as sides to your meals as your snacks in between your meals research shows that combining cups with protein produces a greater anabolism response
Than eating protein alone some great source of carbohydrates include root vegetables that are very organic sources like complex carbohydrates
And important nutrients starchy vegetables like yams, potatoes, sweet potatoes they will provide fiber nutrients and complex cups without too much sugar gluten free grains are also a great option because they can prevent bloating and boost energy levels.
Some of the best choices include kimba, amaranth, buckwheat brown rice and fruit also serves as a great source of carbohydrates like bananas apples mangoes and berries.
4.Nutrient Dense Foods
Nutrient dense foods highest in calories and nutrients are those high in fat plant fats from nuts peanuts seeds peanut butter almond butter avocado hummus and oils are great source of healthy fats.
Loaded with nutrients and calories animal fats provide nutrients and the same amount of calories as plant fats.
But they also contain saturated fats which can increase bad cholesterol like before smoothies are very convenient eat nuts by the handful or sprinkle them on top of your soups or salads for added protein fiber and healthy fat and calories.
If you are trying to gain weight fast with exercise it comes down to choosing the right type of exercise that will help you to put on muscle without burning too many calories.
Limit the amount of aerobic exercises cardio workouts burn a lot of calories so for cardio do burst training which involves exercising at ninety two hundred percent of your maximum heart rate for 30 to 60 seconds and then resting for thirty to sixty Seconds.
Burst training will also help you build muscle quickly focus on strength training which includes lifting weights and strengthening exercises resistance training prove to increase lean muscle weight improve physical performance improve cognitive abilities enhance cardiovascular health and increase bone mineral density.
Studies also show that in that it improves the physical emotional intellectual and social wellness of strength or resistance training helps build muscle maintain the strength and improve their agility and flexibility.
There are several medical conditions that can cause unhealthy weight loss like eating disorders thyroid problems the celiac or the gut issues, diabetes and cancerous tumors infections like parasites, tuberculosis, and HIV AIDS if you’re underweight then you may want to see a doctor in order to rule out a serious medical condition.
Best Foods For Gain Weight
Eggs are one of the healthiest muscle building force on the planet they provide a great combination of high quality proteins and healthy fats.
It is also very important to eat the whole egg despite the old and incorrect meats about their links to heart disease
In fact almost all of the beneficial nutrients in eggs are found in the yolk as long as you do not have an intolerance
To eggs there is really no need to limit your egg consumption you can easily eat 3 eggs per day if you want.
Milk has been used as a weight gainer or muscle builder for decades it provides a good balance of proteins carbs and fats.
It is also a good source of calcium as well as other vitamins and minerals for those trying to add more muscle milk is an excellent protein source
That provides both casein and whey proteins research has been shown it can help you add muscle hoenn combined with weight lifting.
Bananas for quick on the go energy and weight gain help grab a banana they are high in potassium carbohydrates and other important nutrients that give you energy and keep you healthy but there are also more than hundred calories in a banana so they can help you back up.
Dried fruits give yourself a quick calorie boost by eating a handful or two of dried fruits they have less volume than their fresh
Counterparts so that means one half cup dried fruit has more calories than fresh.
For example one cup of raisins has 200 calories compared to a full cup of fresh grapes which has about 60 calories raisins are probably
The most popular drag force in your local grocery store but you can also find to drag berry apricots cranberries and even tropical fruits
Contains around 3 grams of leaves in par 6 ounces live scene is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue
Red meats are one of the best sources of dietary creatine which is possibly the worst best muscle building supplement they also have more calories and fat than linear myths helping you take in extra calories and add weight.
6.Salman And Oily Fish
Salman and oily fish are excellent sources of protein and important healthy fats out of all the nutrients.
That Salman and oily fish provide omega-3 fatty acids are among the most significant and well known omega 3 fatty acids are very important providing numerous benefits for your health and also fighting disease.
Just to one 6-ounce 170 gram feel it of Salman provides around 350 calories and 4 grams of omega-3 fats it also provides 34 grams of high quality protein helping you build muscle of gained weight.
Avocados are loaded with healthy fruits unlike other whole fruits avocados are fairly calorie dense and therefore a great food to help you gain weight.
Just one large 200 grams avocados provides around 322 calories 29 grams of fat and 17 grams of fiber Africans are also high in vitamins minerals and various beneficial plant compounds.
8. Sweet Potatoes
Sweet potatoes, starches porters and others charge foods are a very easy and cost effective way to add in extra calories.
Not only do sweet potatoes and other stretches add curves and calories to help you gain weight they also increase your muscle glycogen stores and glycogen is the predominant soil sources for most sports and activities.