How to Gain Weight Fast: Tips To Be Safe and Healthy

What food type is ideal for weight gain?

If you’re looking to increase your weight, it’s crucial to get it done right.

Drinking soda donuts, sodas and other junk food items can cause you to gain weight at first however, it could increase your risk of developing heart disease, diabetes, or cancer ( 1Trusted Source, 2Trusted Source, 3Trusted Source).

A better approach to gaining weight is to gain a healthy quantity of muscle mass and subcutaneous fat, rather than lots of fat in the belly that is unhealthy ( 4Trusted Source).

A recent study on animals suggests that belly fat could be associated with a higher risk of developing cancer ( 5Trusted Source).

A high proportion of body fat can also increase your risk to develop type 2 diabetes as well as other health issues even if not obese ( 6Trusted Source, 7Trusted Source).

To lose weight healthily try eating healthier, nutrient-rich foods and pursuing a healthy lifestyle that includes exercise as well as getting enough sleep and reducing stress when you are able to.

This article offers simple methods to rapidly gain weight without increasing the chance of getting sick.

Why is weight gain crucial?

Around 74% of the people in the U.S. are either overweight or obese, there are numerous people who have the opposite issue of being overweight ( 8Trusted Source, 9Trusted Source).

A few people may naturally be underweight because of genetics or high metabolism. Being overweight could be a sign of poor nutrition or other underlying health issues ( 9Trusted Source).

Furthermore, many people who aren’t clinically overweight could still be looking to build some muscle mass and gain more weight for different reasons.

No matter if you’re clinically overweight, or are simply trying to increase your muscle mass, the basic concepts remain the same.

What is being ‘underweight’?

Being overweight means having a weighted index (BMI) lower than 18.5. This is thought to be lower than the body mass required to maintain an optimal state of well-being ( 10Trusted Source).

You can make use of this calculator’s trusted source to find out how you’re doing on the BMI scale.

But, remember that there are many issues regarding the BMI scale that only considers weight and height. It doesn’t consider muscle mass.

Certain people are naturally slim but are still in good health. Being overweight according to this scale does not indicate that you suffer from any health issues.

As per research conducted by the Centers for Disease Control and Prevention (CDC) that being overweight is around two times more common in women, as compared to men. In the U.S. survey that grouped participants into males and females, 1.3% of men and 22% of women aged 20 years old and over are overweight. ( 9Trusted

Health risks arising from being overweight

Being overweight can be detrimental to your overall health.

One study showed that people who are clinically overweight have more than two times the chance of dying when compared to obese people which suggests that being overweight could be more detrimental to the health of your body than being overweight ( 11).

A different study also showed that health-related outcomes reported by self-reports fell substantially for overweight individuals who were over 38. This suggests that having the presence of a lower BMI later on in life can be associated with higher health risks ( 12Trusted Source).

Being overweight can affect your immune system, increase the risk of getting infections that can cause osteoporosis and fractures, as well as cause problems with fertility (13 14 Trusted Source 15Trusted Source, 16TrustedSource).

What’s more, people who are underweight are much more likely to get sarcopenia (age-related muscle wasting) and may be at greater risk of dementia (17, data-type=”URL” href=”https://www.nature.com/articles/s41598-021-82593-7#:~:text=The%20most%20recent%20meta%2Danalysis,underweight%20increases%20overall%20dementia%20risk. “>18Trusted Source).

For children, it could cause issues with growth and development ( 19Trusted Source).

Reasons for being overweight

There are many medical conditions that could cause unhealthy weight gain, for example:

  • Eating disorders: This includes anorexia nervosa, a serious mental health disorder (20Trusted Source).
  • Thyroid issues: Having an overactive thyroid (hyperthyroidism) can cause an increase in metabolism and lead to unhealthy weight gain ( 21Trusted Source).
  • Celiac disease is the most serious type of gluten intolerance. The prevalence of the celiac disease has been increasing through the 20th and 21st centuries. ( 22Trusted Source).
  • Diabetic: Uncontrolled diabetics (mainly type I) can cause a significant reduction in weight ( 23Trusted Source).
  • Cancer The body can enter hypercatabolic mode, which results in increased energy being consumed. It could cause someone to shed lots of weight, but the extent and weight loss may depend depending on the form of cancer being treated and their age. patient. (24Trusted Source, 25Trusted Source).
  • infections: Infections that cause an individual to be severely overweight. This may be caused by tuberculosis and parasites as well as HIV disease ( 26Trusted Source, 27Trusted Source, 28Trusted Source).

If you’re not gaining weight and you’re not sure what to do, schedule an appointment with your doctor to determine if you have any serious medical issues.

This is especially important especially if you’ve recently begun losing significant weight but have not tried.

Different strategies to gain weight

Whatever the reason to get more weight, there are many methods you can employ to increase your weight.

Below, we’ve provided options to help you increase your weight.

You should increase your caloric intake

The most crucial way to lose weight is to produce a surplus of calories that is, you consume more calories than you need to.

You can estimate your daily calorie requirements with this calculator for calories.

If you are looking to gain weight slowly but gradually you should aim for 300-500 calories more than what you burn every day, as per the calculations. If you are looking to gain weight quickly you should aim for 700-1,000 calories more than the maintenance level.

Be aware that calculators for calories only offer estimations. Your requirements could vary by hundreds of calories a day, depending on the day.

You don’t have to be counting calories throughout the course time, however, it’s helpful to do it for the initial few days or weeks in order to determine the number of calories you’re consuming. There are several excellent tools that can assist you.

Increase your protein intake

Consumption of high-quality animal proteins is crucial to ensure optimal growth, development as well as human health ( 29Trusted Source).

A study in 2020 of 23 people showed that protein intake increases the mass of lean muscle ( 30Trusted Source).

To encourage skeletal and muscular development and physical strength for healthy adults who do not engage in intensive physical activity The Recommended Dietary Allowance of protein ranges from 1.0 up to 1.6 grams per kg body weight daily ( 30Trusted Source).

As little as 2 grams of protein per kilogram protein body weight per day is suitable for healthy adults The maximum limit is 3.5 grams of protein per kilogram daily.

High-protein food items include fish, meats eggs, a variety of dairy products and legumes, nuts, and more. Protein supplements such as Whey protein can be beneficial too if but it can be difficult to incorporate enough protein into your diet.

But protein can also decrease your appetite and hunger considerably, making it difficult to eat adequate energy ( 31Trusted Source).

In addition, having too much protein could increase the risk of developing cardiovascular disease ( 32Trusted Source).

Consult with your doctor to determine whether the addition of protein can aid in achieving your weight loss goals safely.

You should increase your intake of carbohydrates and fat

Many people attempt to limit either carbohydrates or fats in an effort to shed weight.

This could make it difficult to lose weight as it can make it difficult to eat enough calories.

Take advantage of high-carbohydrate or high-fat food items If weight loss is a top concern for you. It is recommended that you eat ample amounts of fat, protein, and carbs with each meal.

You might want to stay clear of diet plans like intermittent fasting. This type of eating plan is beneficial for weight loss as well as other benefits, but it could make it difficult to consume enough calories to lose weight ( 33Trusted Source).

Be sure that you eat at least three meals a day, and make sure to include foods that are high in energy whenever you can.

Get more energy-rich food items

It’s vital to consume mostly whole foods like fruits and whole grains, vegetables, and legumes.

But, they are generally more full than processed junk food which makes it difficult to get enough calories.

A variety and varied spices sauces, spices, and condiments can aid in this. The more delicious your food and the more easy it will be to consume a large amount of it. The toppings can also add calories.

Additionally, you should try to focus on high-energy foods whenever you can. These are food items that provide lots of calories in relation to weight.

Here are some foods high in energy that can aid you in gaining weight:

  • Nuts such as almonds, walnuts macadamia nuts peanuts
  • Dried fruits such as dates, raisins, prunes, and more
  • High-fat dairy such as whole milk fat-free yogurt cheese, cream
  • The oils and fats such as extra-virgin olive oil as well as avocado oil
  • Grains comprised of whole grains like oats, and brown rice
  • Meat includes pork, beef, chicken, and lamb. You can also select fattier cuts
  • Tubers include sweet potatoes, potatoes, and yams
  • Other foods that are energy-dense such dark chocolate, avocados, and peanut butter. Coconut milk, granola, or trail mix

It is best to steer clear of excessively eating fruits and vegetables when weight loss is your goal. The fiber found in fruits and vegetables could lead you to feel fuller quicker. This means less room for foods that are energy-rich.

If you’re looking for more ideas for your diet, these healthy and nutritious foods could aid you in losing weight faster.

10 quick tips

A combination of a high-calorie diet combined with intense resistance training could aid in weight gain ( 34Trusted Source).

There are other ways to increase your weight faster.

Here are additional suggestions to gain weight:

  1. Do not drink water prior to eating. This could fill your stomach, making it difficult to eat adequate nutrients ( 35Trusted Source).
  2. Eat more frequently. Add a second food or snack when you can, like prior to going to bed.
  3. Drink milk. Consuming whole milk for a drink to quench thirst is a great method to gain nutritious energy and protein.
  4. Try weight-gainer shakes. If you’re struggling with getting weight loss, think about weight-gainer shakes. They’re very rich in protein, carbohydrates, and calories.
  5. Use bigger plates. Try using larger plates if you’re trying to increase your calorie intake and smaller plates could make people eat smaller portions ( 36Trusted Source).
  6. Include cream in your coffee. This is an easy method to increase calories.
  7. Consume creatine. The supplement to build muscle creatine monohydrate will help you gain some pounds of strength ( 37Trusted Source).
  8. Get quality sleep. A good night’s sleep is crucial for the growth of muscles ( 38Trusted Source).
  9. Consume all your proteins and have a fat source first. If you’re eating a variety of food items that you can eat, choose those with protein and calories first. Choose foods that are higher in fiber such as raw vegetables in the last.
  10. If you smoke, avoid it. If you smoke, you should consider stopping. Smokers weigh less than non-smokers. Also, quitting smoking can result in weight growth ( 39Trusted

How do I lose weight without eating too many calories?

To lose weight, you’ll probably require more calories.

It is possible to avoid eating too much and ensure that any excess calories are absorbed by your muscles and not your fat cells by beginning an exercise program that focuses on resistance.

Resistance training, also known as strength training, is comprised of free weights and exercises with body weights. Resistance training can lead to muscle hypertrophy which can increase the mass of muscles ( 34Trusted Source).

Combining protein supplements with resistance training could lead to further gains of lean mass that are greater than the gains gained through resistance training by itself.

One study revealed that the supplementation of protein during training for resistance for 6 weeks increased lean mass by 27 percent for normal adults ( 40Trusted Source).

If you’re in bad fitness or have never trained before you should consider hiring a certified personal trainer or attending classes to help start if it is possible for you.

It is also recommended a consult with a doctor for any skeletal concerns or other medical concerns.

To increase muscle mass It is recommended to concentrate on resistance training instead of aerobic exercise ( 41Trusted Source).

It is beneficial to exercise regularly to enhance your fitness and general well-being but it’s best to not do so much that you’re burning all the extra calories you’re taking in.

What is the time it will require to put on weight?

In the event of eating 500 extra calories every day, an individual may gain approximately fifteen kilograms (6.8 kilograms) over the course of six months ( 42Trusted Source).

A more aggressive strategy of eating an additional 1000 calories daily could lead to an increase of around 25 pounds (11.4 kg) over the course of 6 months. But, a significant part of this weight gain could be caused by calories ( 42Trusted Source).

It may be difficult for certain people to lose weight and the length of time required for weight gain will differ for each person.

This could be due to the fact that your body could have a specific weight, referred to as an established point, which is where it is comfortable. It’s believed that if you attempt to reach the established setpoint (lose weight) or go over the setpoint (gain weight) the body is able to resist changes in your body by controlling your appetite levels and metabolism ( 43Trusted Source).

If you consume more calories and weigh more your body could react by reducing your appetite, and also increasing your metabolism. This could be mostly controlled through your brain along with hormones that regulate weight like the hormone leptin ( 43Trusted Source).

Researchers have not established or rejected their theory and further research are required ( 43Trusted Source).

You may face an amount of difficulty.

The most important thing is the bottom line

The reasons are numerous behind trying to shed some weight.

It is essential to achieve this by eating nutrient-rich foods and gaining muscles that are lean and strong.

At the end of the day shifting your weight is an endurance race and not the equivalent of a sprint. It will take some time, and you’ll need to stay consistent for success over the long haul.

If you’re having trouble gaining weight despite following the strategies described above, it’s essential to speak with a doctor or dietitian. A dietitian can help implement eating habits that can assist you in reaching your goal.

 

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