The most important thing you can do to gain weight is to create a calorie surplus meaning you eat more calories than your body needs. You can determine your calorie needs using this Calorie Calculator. If you want to gain weight slowly and steadily, aim for 300 to 500 calories more than you burn each day according to the calculator. If you want to gain fast, aim for around 700 to 1000 calories above your maintenance level. Keeping in mind that Calorie Calculator only provide estimate. Your needs may vary by several hundred calories per day, give or take.
Eat plenty of Protein:
The single most important nutrient for gaining weight is protein for muscle is made of protein and without it most of those extra calories may end up as body fat. Studies show that during periods of overfeeding, high protein diet causes many of the extra calories to be turned into muscle. However, keeping in mind that protein is a double edged sword. It is also highly filling, which may reduce your hunger and appetite significantly, making it hard to get it enough calories. If you are trying to gain weight, ail for 0.7 to 1 grams of protein per pound of body weight you can go above that if your calorie intake is very high.
Fill up on plenty of carbs and fat and eat at at least three times a day. Many people try restricting either carbs for fat when trying to lose weight. This is a bad idea if your goal is to gain weight as it will make it harder to get enough calories. Eat plenty of High carb and high fat foods if weight gain is a Priority for you. It is best to eat plenty of protein fat and carbs and each meal. It is also a bad idea to do intermittent fasting. This is useful for weight loss and health improvement but can make it much harder to eat enough calories to gain weight. Make sure to eat at least three meals per day and try to a add in energy dense snacks.
Eat energy dense foods and uses, spices and condiments. Again it is very important to eat mostly whole, single ingredient foods. The problem is that these foods tend to be more filling then process the junk foods, making it hard to get enough calories. Using plenty of spices resources and condiments can help with this. The tastiest food is the easier is to eat a lot of weight. Also, try to emphasize energy food as much as possible these are foods that contain many calories related to their weight. Here are some energy dense foods that are perfect for gaining weight. Nuts, dried food, high fat Dairy, fats and oils, grains and tubers dark chocolate avocados, peanut butter, coconut milk and trailmixes.
Hare are some more Tips to gain weight.
Don't drink water before meals. This can feel your stomach and make it harder to get in enough calories.
Eat more often full stops quiz in an additional male or snacks whenever you can, such as before bad.
Drink milk. Drinking whole milk to quench thirst is a simple way to get and more high quality protein and calories.
Try weight gainer shakes if you are really struggling then you can try weight gainer shakes most of these are very high in protein and calories.
Use bigger plates.Definitely use big plate if you are trying to get and more calories. As a smaller place causes people to automatically eat less.
Add cream to your coffee. This is a simple way to add and more calories.
Take creatine . The muscle building supplement creatine monohydrate can help you gain a few pound in muscle weight.
Get quality sleep. Sleeping properly is very important for muscle growth.
Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie dense and protein rich foods first. Eat the vegetables last.
Don't smoke smokers tend to weigh less than non smokers, and quitting smoking often leads to weight gain.
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