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Globally, the number of people who are overweight and obese is significantly higher due to changes in diet and the increase in fast food styles.
Some people also suffer from being underweight, the opposite of obesity. Being underweight can cause as many health problems as obesity. Although not much, the number of people who want to build muscle is not small.
Whether you’re trying to gain weight or build muscle, the logic behind weight gain is the same. Eat more calories than burned.
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What is Extreme Weakness?
Underweight means someone has a body mass index of less than 18.5. This is a lower percentage of body mass required for good health. A body mass index of 25 or more is considered overweight, and a body mass index of 30 or more is considered obese.
Being extremely skinny doesn’t necessarily mean you have health problems. Some people are extremely thin by nature but still healthy. Wasting is about 2-3 times more common in adolescent girls and adult women.
What are the consequences of being extremely thin?
Obesity is one of the biggest health problems in the world today, but being underweight is at least as bad as being obese.
One study found that underweight had a 140% higher risk of premature death in men and a 100% higher risk of death in women.
In this study, obesity was found to affect the risk of premature death by up to 50%, demonstrating that being underweight is more dangerous than being obese.
Being underweight can also impair immune function, increase your risk of infection, cause osteoporosis and fractures, and cause fertility problems.
People with weak sarcopenia (loss of strength and function with age) may be at a higher risk of dementia.
What to do to gain weight?
To gain weight, it is very important to do it healthily. Junk and fast food diets can lead to weight gain but can also be detrimental to your health.
To gain weight, you need to increase muscle mass and healthy fat in a balanced way, not unhealthy belly fat.
Type 2 diabetes, heart disease, and other health problems related to obesity are common among people who are overweight.
Therefore, eat and adopt healthy food and an overall healthy lifestyle. Let’s take a look at what you need to do to gain a healthy weight now.
Eat more calories than you burn:
The most important thing you can do to gain weight is to consume more calories than your body needs.
Generally; Women need an average of 2000 calories a day and men 2500 calories a day. If you want to gain weight slowly, aim for 300-500 more calories than you burn each day. You can aim to gain 700-1000 calories to gain weight faster.
Protein intake
Protein is the most important nutrient you should consume to achieve a healthy weight. Because muscle is protein, most of the extra calories that go into the body without it are stored as body fat.
Studies have shown that a high-protein diet converts most of the extra calories into muscle during periods of overeating. Protein intake can significantly reduce your appetite and make it difficult to get enough calories.
To gain weight, consuming between 1.5 and 2.2 g of protein per kg of body weight per day is recommended. If your calorie intake is too high, you may want to skip it.
High-protein foods include foods such as meat, fish, eggs, dairy, legumes, and nuts. Increase the number of carbohydrates and fats in your meals.
People trying to lose weight limit carbohydrates or fats. When it comes to weight gain, it should be the other way around.
If weight gain is your priority, eat plenty of high-carbohydrate and fatty foods. It’s best to get enough protein, fat, and carbohydrates at every meal. Eat at least three meals a day and snack on energy-intensive snacks whenever possible.
Eat energy-dense foods like spices and sauces
It is very important to eat mostly single-ingredient foods. But the problem is: Processed foods are higher in calories than the single-ingredient foods we call healthy and often make you hungry, which increases your appetite. Single-ingredient foods can make it difficult to get enough calories because they cause a feeling of fullness.
Many seasonings, sauces, and condiments can be used to overcome this. The tastier the food, the easier it is to overeat. Also, eat as much energy-dense food as possible. These are foods that contain a lot of calories for their weight.
Energy-dense foods for weight gain include
Nuts
Almonds, walnuts, hazelnuts, peanuts, etc.
Dried fruits
Grapes, dates, plums, figs, apricots, etc.
High-fat milk
Whole milk, whole-fat yogurt, cheese, and cream.
Oil
Extra virgin olive oil and avocado oil.
Cereal
Whole grains such as oats and brown rice are good sources of carb which helps you to gain weight.
Non-veg
Prefer the fatter cuts, such as chicken, beef, or lamb.
Tuber
Potato, sweet potato.
Peanut butter, dark chocolate, coconut milk, avocados, etc.Vegetables are healthy food, but not suitable for weight gain. Focus on energy-dense foods instead of vegetables. Eat fruits, especially bananas.
Exercise
It is essential to exercise regularly so that the high calories you consume are delivered to your muscles and not your fat cells.
Go to the gym and work out 2-4 times a week. Gain weight and volume over time. If you are new to training, you should make a complete workout plan, or you can start working with a qualified personal gym trainer. You can also talk to your doctor if you have any skeletal or medical problems.
Perhaps the task can be difficult if you focus on aerobic exercise. Focus mainly on weights. Aerobic exercise is great for improving stamina and health, but it causes you to burn excess calories.
Simple Tips for weight gain
Combining high-calorie intake with weight training is the two most important factors. There are other things you can do to gain weight fast. Some additional tips for gaining weight.
1. Do not drink water before meals. This can make it difficult to fill your stomach and get enough calories.
2. Eat more often. Snacking before bed can give you extra food.
3. Drinking milk. Drinking milk to quench your thirst is a simple way to get high-quality protein and calories.
4. Use a larger plate. If you want to eat more calories, use a larger plate as a smaller plate will automatically make you eat less.
5. Add cream to coffee. This is a simple way to get more calories.
6. Good night. Sleep is very important for muscle growth.
7. First, eat protein, then vegetables. From the food on the plate, eat the high-calorie, protein-rich foods first. Save the vegetables for the end.
8. Do not smoke. Smokers weigh less than non-smokers and gain weight when they quit smoking.
Gaining weight can be difficult for some people. This is because the body has a certain point of gravity at which it feels comfortable.
Whether you fall below this center of gravity (loss) or rise above it (weight gain), your body responds to changes by regulating your hunger levels and metabolic rate.
When you eat more calories and gain more weight, your body will respond by reducing your appetite and speeding up your metabolism.
To large extent leptin, it mediates the brain as well as a weight control hormone. So, expect a certain level of difficulty and be prepared for it. In some cases, you may need to eat despite being full.
Gaining weight and gaining muscle mass is a marathon. It can take a long time and you need to be consistent to be successful in the long run.
What should I eat to gain weight?
Red meat
Red meat is rich in cholesterol and an effective way to easily gain weight. Meat contains a large number of proteins and iron. You can add a little olive oil and put fresh red meat in the oven. However, avoid combining red meat with high saturated fats as it is not a healthy way to gain weight.
Peanut butter
Peanut is full of protein and fat. It is an ideal food for those who want to gain weight naturally. 100 tablespoons of peanut butter contain about 100 calories.
Peanut butter also contains vitamins (magnesium, folic acid, B vitamins, and vitamin E). For a healthy breakfast, while gaining weight, all you need to do is rub a lot of peanut butter on a thick slice of whole-wheat bread.
Fat milk
A simple solution to weight gain is to replace skim milk with whole milk. Whole milk has 60 more calories per cup than skim milk.
Milk is also full of vitamins and nutrients. It is also a rich source of vitamin D and vitamin A. It can be used with oatmeal and cereals. No matter how you consume whole-fat milk, it is a beneficial food for gaining a healthy weight.
Eating fruits
Fruits, especially tropical fruits, can help with weight gain. Mangoes, bananas, papayas, and pineapples are rich in natural sugars, which can help you gain weight.
This natural sugar fruit fills the stomach and provides instant energy. With these fruits and fruit salads, you can use and combine them to prepare delicious and healthy smoothies.
Avocado
Avocado, unlike other fruits, contains healthy fats. Half an avocado contains 140 calories. It is also high in vitamin E, a good source of vitamins and minerals such as folate and potassium. So, don’t forget to add avocado to your fruit salad.
Whole wheat bread
Whole wheat bread helps with weight gain. Whole wheat bread not only increases calories but also has enough nutrients to support a healthy breakfast. It also contains fiber and minerals that regular white bread lacks.
Butter
Butter is high in calories. When you get tired of drinking milk every day, fry the bread in butter over low heat until well browned. You can have a good breakfast and get all the nutrients you need during the day.
Butter contains saturated fat, so you should not overdo it. Eating eggs cooked in butter is also great to meet your protein requirements.
Nuts
When it comes to weight gain, nuts are a great snack option. Nuts are a good source of fat and nutrients. Nuts also contain a large amount of fiber.
There are several types of nuts, each with different benefits and nutrients. For this reason, snack on mixed nuts as snacks.
Fat cheese
A delicious addition to many recipes, cheese is an alternative to milk and one of the foods you should eat to gain weight healthily.
Potato
I don’t know if there’s anyone who doesn’t like potatoes, but I don’t think there’s any other food that can be used in so many recipes. You can gain weight quickly by eating these high-carbohydrate-rich vegetables. Potatoes are rich in protein, high fiber, and also rich in vitamin C.
Conclusion:
In conclusion, both being overweight and underweight can have detrimental effects on health. While obesity is widely recognized as a significant global health problem, being underweight can be just as dangerous. Studies have shown that being underweight is associated with a higher risk of premature death and can lead to various health issues, including impaired immune function, increased infection risk, osteoporosis, fractures, fertility problems, and even a higher risk of dementia.
When it comes to healthily gaining weight, it is crucial to consume more calories than your body needs. This can be achieved by increasing your calorie intake through a balanced diet that includes a sufficient amount of protein, carbohydrates, and healthy fats. Protein is particularly important for building muscle, and a high-protein diet can help convert extra calories into muscle during periods of overeating. It is recommended to consume between 1.5 and 2.2 grams of protein per kilogram of body weight per day.
To promote weight gain, it is advised to focus on energy-dense foods and incorporate snacks between meals. Single-ingredient foods, although healthy, can be less calorie-dense and may cause a feeling of fullness, making it harder to consume enough calories. Including seasonings, sauces, and condiments can help enhance the taste of meals and increase appetite.
Regular exercise, particularly weight training, is important to ensure that the extra calories consumed are utilized for muscle growth rather than stored as fat. Adequate sleep, staying hydrated, and adopting healthy lifestyle habits are also essential components of a successful weight gain journey.
In summary, healthily gaining weight requires a consistent and balanced approach. It is recommended to consult with a healthcare professional or a qualified personal trainer to develop a suitable plan based on individual needs and circumstances.
FAQS:
Is being underweight as dangerous as being obese?
While obesity is widely recognized as a significant health problem, being underweight can be just as dangerous. Studies have shown that being underweight is associated with a higher risk of premature death and can lead to various health issues such as impaired immune function, increased infection risk, osteoporosis, fractures, fertility problems, and even a higher risk of dementia.
How can I healthily gain weight?
To gain weight healthily, it is important to consume more calories than your body needs. Focus on a balanced diet that includes an adequate amount of protein, carbohydrates, and healthy fats. Incorporate energy-dense foods, and snacks between meals, and consider using seasonings, sauces, and condiments to enhance the taste and increase appetite. Regular exercise, particularly weight training, is also important for muscle growth.
How much protein should I consume to gain weight?
It is recommended to consume between 1.5 and 2.2 grams of protein per kilogram of body weight per day when aiming to gain weight. Protein is essential for building muscle, and a high-protein diet can help convert extra calories into muscle during periods of overeating.
Can exercise help with weight gain?
Regular exercise, particularly weight training, is important to ensure that the extra calories consumed are utilized for muscle growth rather than stored as fat. Developing a workout plan or working with a qualified personal trainer is recommended to incorporate exercise into your weight gain journey.
Are there any additional tips for gaining weight?
Some additional tips for gaining weight include not drinking water before meals, eating more often, consuming milk for high-quality protein and calories, using larger plates to encourage larger portions, adding cream to coffee, prioritizing protein-rich foods first, getting enough sleep, avoiding smoking, as it can lead to weight loss. Remember that gaining weight and muscle mass is a marathon, so consistency is key.
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