Home Food & Nutrition How to Gain Weight Fast the Healthy Way

How to Gain Weight Fast the Healthy Way

Gain Weight Fast
How to Healthily Gain Weight Fast

It is essential to do things correctly if you want to gain weight fast. Some argue that “gaining weight is considerably more difficult than losing weight,” however being underweight is defined as having a body mass index (BMI) of less than 18.5. This is thought to be less than the body mass required to maintain maximum health.

Some people are naturally skinny yet remain healthy. Being underweight on this scale does not always imply that you have a health condition. Women and girls are far more likely to suffer from it.

Things that Can Cause Someone to Become Underweight

Several medical conditions can cause unhealthy weight loss, including:

  • Eating disorders: This includes anorexia nervosa, a severe mental illness.
  • Thyroid problems: An overactive thyroid (hyperthyroidism) can increase metabolism and result in undesirable weight loss.
  • Celiac disease: Gluten sensitivity at its most extreme. The majority of celiac disease sufferers are unaware of their condition.
  • Diabetes: Uncontrolled diabetes (particularly type 1) can result in significant weight loss.
  • Cancer: Cancerous tumors frequently burn a great number of calories, causing a person to lose a significant amount of weight.
  • Infections: Certain illnesses might cause a person to lose a lot of weight. Parasites, TB, and HIV/AIDS are examples of such diseases.

How to Healthily Gain Weight Fast

1. Take More Proteins

Protein is essential for muscle growth because amino acids (protein’s building blocks) aid in the repair and maintenance of muscular tissue. Protein aids recovery after a workout since muscles are somewhat torn during activity.

To achieve this, you should aim to consume at least 1 gram of protein for 454 grams of body weight. If you weigh 91kg, that’s 200g every day. Each meal should include protein, and you should keep in mind that if you go more than 15 hours without eating, you may lose muscle. Eating a full protein source with each meal is the easiest method to acquire this quantity. These are some of them:

  • Poultry. Chicken, turkey, duck, etc.
  • Fish. Tuna, salmon, sardines, mackerel, etc.
  • Eggs (Eat the yolk).
  • Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
  • Whey (Great for easy post-workout shakes).
  • Red meat. Beef, pork, lamb, etc.

2. Consume More Healthy Fats and Carbs

Gain Weight Fast

Dieticians suggest fats contains a lot of calories and promotes caloric consumption. Furthermore, there is a clear relationship between obesity and testosterone scores. Carbohydrates are vital for muscle growth because they are protein sparing, which means that the body goes to glycogen for energy rather than breaking down muscle tissue. Most carbohydrate sources are also high in calories, so they will benefit you by boosting your calorie intake and helping you feel more energetic.

3. Use Toppings, Sauces, and Add Ons to Gain Weight

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Similar to butter and oil, a variety of toppings and add-on products can assist you in meeting your objectives. This is where many of the low-calorie items suggested above might come in handy. The more add-ons there are, the more chances there are to consume more calories.

Also, try to eat as many energy-dense meals as possible. These are foods that have a high calorie content in relation to their weight.

4. Track Your Intake to Gain Weight

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It’s nearly hard to determine if you’re eating enough if you’re not tracking your progress. You may simply accomplish this by utilizing a meal monitoring app to track everything you eat and drink.

5. Strengthen Your Body by Lifting Heavy Weights

Lifting weights is extremely necessary to ensure that the surplus calories go to your muscles rather than your fat cells.

Go to the gym and do weights 2–4 times each week. Lift heavy and try to gradually increase the weights and volume. Doing some cardio to increase health and well-being is acceptable, but don’t overdo it to the point where you’re burning off all the extra calories you’re consuming.

Foods to gain weight quickly

Gaining weight or developing muscle might be as difficult for some people as losing weight is for others.

However, adding specific items to your diet can help you gain weight in a healthy and effective way. The following nutrient-rich foods can help a person to gain weight safely and effectively


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