7 Healthy Ways to Gain Weight Fast

Posted on May 11th, 2018 at 2:52 am by


Most people think of health and fitness to lose weight, however, there are people who are underweight and are always looking for ways to gain weight. Although a lean body is considered healthy, being underweight can be a sign of poor nutrition or other health problems.

There are many reasons why a person cannot gain weight. Some of them are wrong eating habits, eating low nutrition foods, poor digestion, and prolonged diseases. So, if you are underweight, you should consult your physician for an evaluation and get the right advice.

When it comes to gaining weight quickly, most people suggest eating high-calorie foods that are rich in carbohydrate and fats. Consuming high calorie and fat-containing foods can make you gain weight quickly, but such foods are not healthy. So if you are looking to gain weight, you need to consider eating healthy foods with regular exercise.

Check out these healthy ways to gain weight within a few weeks:

Consume nutrient-rich foods

It is essential to consume nutrient-rich foods to gain weight in a healthy way. You should consume whole grain bread, pasta, cereals, fruits, vegetables, nuts, seeds and protein foods. Also, you should avoid the fast foods, junk foods, soda, coffee and other foods with low nutritional value.

Replace tea/coffee with shakes

Tea and coffee are not good for people who want to gain weight. Consider having shakes and smoothies made by blending the fresh fruits in milk. Sprinkle some ground flaxseed to add more fiber to your shakes and smoothies.

Increase your protein intake

Protein is the nutrient which makes the building blocks of muscles. If you want to gain weight quickly, you should increase your protein intake. You should take a protein supplement to boost the supply of amino acids to your muscles. Protein supplements are good for weight gain as well as for weight loss. Black belt protein provides protein powders for both weight gain and weight loss.

Eat frequently

Usually, people have three meals in a day. In order to gain weight fast, you should eat at least six meals in a day. Even if you feel full easily, eat something after every two hours. Snack on fruits, nuts, dry fruits, avocados, peanut butter, and cheese as all these foods contain healthy carbohydrates, fats, and vitamins that are required for gaining weight.

Healthy but dense foods

The best way to put on weight without eating high quantities of food is to choose the foods that are highly rich in nutrients. Dry fruits, whole grain oats, soya chunks, peanut butter, and bananas are all examples of nutrient-rich foods. You can make a fruit shake and sprinkle it with minced almonds, raisins, and walnuts to consume most of the nutrients in a glass of shake.

Snack an hour before sleep

The healing and building of muscles take place when we sleep and it’s the time when our muscles recover from the strain due to exercise.  You should eat a healthy snack before going to bed, but the last meal should be light. For example, a glass of shake, fruit juice, or a bowl of vegetable soup with salad are best to consume an hour before going to sleep.

Exercise Regularly

You should exercise with heavy weights to gain weight and muscle mass. Lifting heavy weights in the beginning may be harmful for your body, so it is better to start with light weights and steadily increase the weights in your exercises as you gain strength. Also, you should exercise your upper body, lower body, and core so that the weight you gain will be evenly spread throughout your body. Also, you should do some cardio and stretching exercises. A mix of cardio and weight training is the best way to get quicker results.

Get adequate rest

Inadequate sleep and rest are two important reasons reasons for low body weight and health problems. You should sleep at least eight hours in the night to recover yourself from the exercise strain and daily stress. Remember, our body and mind recovers from work while we sleep. Our muscles are built while we sleep so, if you don’t get adequate rest, your body will not recover, and you will not see the desired results.

Final Words

Gaining weight is not an easy task as it takes consistency and dedication in whatever you do to gain weight. You need to maintain proper discipline to follow your weight gain plan. Regular exercise, proper nutrition, and adequate sleep are the keys to meet your goals.

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