For most people, gaining weight is not an easy thing. If you are obese and want to lose weight, it’s also hard, because you need to reduce your calorie intake and increase your physical activity. If you prefer not to diet or exercise regularly and would rather eat something delicious to gain some extra pounds, there is a solution for you, weight gainers. But there are also some other ways to help you in gaining weight, such as;
Use of Fruits in gaining weight
As an addition to your diet to gain weight, you can opt for fruits. Fruits are rich in calories and nutrients. Bananas are a good option, as they have a high level of fiber and make you feel fuller for longer. They also have a high level of potassium, which is good for regulating blood pressure. Along with bananas, other fruits such as mangoes, apples, avocados, and guavas are rich in calories and also help facilitate weight gain.
Dietary Changes to gain weight fast
Making a few changes to your diet is the best way to gain weight fast. Adjusting what and how you eat will help you consume more calories and support muscle growth. Following these guidelines can help you develop a balanced, calorie-rich diet:
- Eat a large breakfast
- Eat plenty of carbs, fat, and protein throughout the day
- Eat nuts, avocados, and other healthy fat sources
- Consume more calories than you burn (calculate yours)
- Eat every 3 hours or so
- Eat slow-digesting carbs before bed
Use of Diet Supplements to gain weight fast
There are several categories of supplements that you can take to help you gain weight fast. The following are the most common:
- Mass Gainers
- Protein Shakes
Please note: Pregnant women should avoid creatine and B-vitamins.
Foods to avoid while gaining weight
Apart from the foods you should be eating to put on weight, there are also some foods that you should avoid in order to gain weight. This is because these foods are usually high in fat, sugar, salt, and preservatives.
They are fast food, fried snacks, candy bars, and pastries. Fried food has a lot of calories that come from fat. If you eat too much-fried food, it will increase your calorie intake and this will lead to gaining more body fat than muscle mass.
Fast food is not only high in calories but also has a lot of salt. Too much sodium will cause you to retain water. This means that you might look bloated instead of leaner.
Candy bars and pastries are not only high in calories but they are also high in sugar content which can cause your blood sugar levels to spike up then down quickly which can result in mood swings or feeling tired all the time.
Include Milk in your diet
It is very important to include milk in your diet if you are trying to gain weight. Milk is a complete food and provides all the essential amino acids. It contains the perfect ratio of protein and carbs, and it’s packed with vitamins and minerals. Milk has plenty of calories, carbs, protein, and calcium for your bodybuilding needs.
Increase Protein Intake
Protein is essential for building muscle, and it helps to repair and maintain body tissue. It is also essential for the production of hormones, enzymes, and neurotransmitters. Protein is also needed for building the antibodies that help fight infection. Finally, protein is vital for the production of red blood cells.
Your body can break protein down into amino acids and then rebuild these into whatever your muscles need most.
When your muscles are damaged by exercise or trauma, they need more protein to repair themselves and become bigger and stronger than before – this process creates more muscle mass as a result (known as hypertrophy).
Increase your Meal Frequency
If you’re finding it difficult to increase your calorie intake this way, then you can try eating more frequently throughout the day. Many people who have problems gaining weight find it easier to eat 5-6 smaller meals per day rather than 3 larger meals per day (which is what most people eat).
Not only does this make it easier for some people to consume more calories, but spreading your calories out over multiple meals will also help keep your hunger at bay and prevent you from feeling too full after a meal. Some studies also show that consuming protein with every meal is healthier for blood sugar levels and may even promote fat loss.