Whether you are just tired of being called skinny by everyone at the gym or everyone around you, the best nutritional strategies to gain a healthy weight remain the same - consume the right type of foods and eat enough food to gain a healthy weight.
Furthermore, you should emphasize on regular intense workout sessions and a healthy and natural nutritional supplements.
One of the first things for you to follow is to simply ignore the bro-science.
In other words, you should not start following the advice or suggestions of everyone around you. Not everyone is an expert and there may be people who would try to keep bringing you down so success eludes you.
All you need is to simplify your health, fitness, and wellness goals and emphasize on healthy diet and workout habits to move the needle.
Let us discover how to gain weight as fast as possible and safely in this no-nonsense, go-to guide.
Reasons Why You’re Underweight or Not Gaining Weight
You must be hitting the gym like crazy, consuming huge amounts of proteins, and still not seeing any worthwhile progress. The bottom line is, there is a possibility that you are not eating enough good food.
Weight loss and weight gain at the most basic level are a calories game. If you are missing out on sufficient calories to gain weight, it doesn't matter how many times you hit the weights or what you eat, things will not just work out for you this way.
Outside of basic biology, many individual health factors play a big role. Health conditions, certain medications, family history, and genetic disposition can make weight gain an uphill task for you.
However, there is nothing in this world that you cannot achieve if you're really determined to achieve it.
For skinny people or beginner lifters, a higher increase, say for instance an extra 300 to 500 calories a day might just work off. This additional calorie intake would translate to 0.5 to 1 pound of weight gain per week.
It's important not to go overboard just yet as your primary goal should be to gain healthy weight and muscle mass, and not just body fat.
The Best Types of Food to Eat for Weight Gain
You should aim to eat clean by choosing healthy foods made with natural and simple ingredients while cutting down on heavily processed foods.
Whole foods such as wheat, whole grain rice, quinoa, bulgur wheat, rolled oats, faro, lentils, kidney beans, lima beans, split peas, chickpeas, peanuts, almonds, cashews, sunflower seeds, linseeds, pumpkin seeds, and fresh fruits and vegetables are ideal choices.
These foods help your body recover faster from workouts, build and maintain muscles, and promote higher energy levels.
You must remember that it's not just about eating perfect 100% of the time but it's rather about consistency and overall balance. When it comes to gaining weight, you should eat until you feel full or even to the point of feeling stuffed.
Cook With Healthy Fats to Gain Weight
Ideally, you should add extra calories to each meal by cooking them with fat. Most foods absorb the oil in the cooking process.
Moreover, some oils like avocado, olive, and flaxseed oil are associated with positive heart health benefits. Alternatively, you can even add a drizzle of oil after plating to add more flavor and fat.
Use Toppings, Sauces, and Add-Ons
To achieve your weight gain goals, you can add a lot of toppings and add-on ingredients.
For instance, you can top your food with nuts, avocado, seeds, and cheese or simple use cream-based sauces. You can even choose mayo on sandwiches and in dips or drizzle honey or maple syrup on your toast or pancakes.
Complement these easy-to-follow diet tips with Prorganiq Mass Gainer, the best nutritional supplement in the market when it comes to gaining healthy weight and muscle mass.
Mass Gainer lifts your muscle inches and weight by impressive numbers while also helping you stay high on energy and increased workout intensity.