Weight is one of the top fitness and health concerns of countless people around the w world.
While most suffer from being overweight, there’s no denying that millions of people worldwide struggle with being underweight.
Such a concern should be taken seriously as it can affect your health and result in complications in the long run.
Building muscles is an efficient way to gain weight fast.
The problem is most of us are unable to visit the gym these days.
But don’t worry, the gym isn’t the only way.
A healthly, balanced diet will help you gain weight.
Certain foods like healthy carbs and fats are excellent for weight gain, and we will be going over more about this in a little while.
So, make sure to keep on watching this video so you can get on track as soon as possible.
1. Healthy carbs and fats
Carbs provide energy while healthy fans are dense with calories.
When consumed together, they help you gradually gain weight.
Examples of healthy sources of carbs and fats include avocados, oats, rice, cheese, whole eggs, coconut oil, and full-fat yogurt.
2. Eat more calories
Did you know that eating an extra 500 calories per day increases your weight by a pound in just a week?
Aim for more calorie and nutrient-dense foods in the form of snacks and heavy meals.
You can boost your calorie intake by incorporating cheese, nuts, or seeds in your meal.
Other great options include protein smoothie, yogurt parfait, boiled eggs with toast, cereal bars, bread with nut butter, and oatmeal with mixed nuts.
3. Eat tons of proteins
When gaining weight, protein is the most important nutrient your body needs.
The muscles are mostly made up of protein.
As such, eating enough protein helps you pack some healthy muscle weight instead of fat.
For underweight people, the rule of the thumb is that for every kilogram of your body weight, you should consume protein between 1.5 grams to 2.2 grams of protein.
Furthermore, a study has revealed that following a high-protein diet will store most of the excess calories in your muscle.
Some protein-rich foods include dairy products, fatty fish, whole grains, red meat, nuts and seeds, and whole eggs.
4. Work on your physical strength
Since lifting weights is out of the equation, try to improve your physical strength through sports or at-home strength training.
Doing so will prevent the excess calories in your body from converting into fat.
Spend a few hours at least 4 to 5x a week to boost your muscle mass through strength training workout exercises such as lunges, push-ups, and planks.
5. Keep yourself hydrated
Weight loss and drinking water have been closely linked for a long time.
Strength training causes water loss as you will be sweating a lot.
Consequently, this will impair muscle recovery, making it harder to increase your muscle mass.
Drinking water prevents dehydration and removes toxins from your body.
Protein smoothies can be taken instead to keep you hydrated while also promoting a healthy weight gain.
Do you know any other tips to quickly gain weight?
You may share them in the comments below.